Constipation is a medical condition characterized by infrequent bowel movements and difficulty passing stool. It can cause discomfort and bloating due to slowed bowel movements. Constipation can be caused by a variety of factors, such as low fiber intake, physical inactivity, certain medications, and medical conditions.
Some common symptoms of constipation include:
- difficulty when passing stool
- dry and hard stool
- you do not go to the toilet as often, and even when you do, you do not feel empty after
- nausea
- feeling bloated, and so on.
Constipation, although not a severe medical condition, can cause immense discomfort to those experiencing it. While sometimes relief may occur naturally, if symptoms persist and worsen, seeking medical attention may become necessary.
Typically, people turn to oral medications to treat constipation, which can bring fast relief. However, there is an alternative option to consider – exercise.
As previously mentioned, physical inactivity is one of the leading causes of constipation. Remaining sedentary for extended periods of time increases the likelihood of becoming constipated. In contrast, individuals with more active lifestyles, such as athletes and entertainers, are less prone to experience constipation.
Fortunately, becoming an athlete is not necessary to prevent constipation. Making minor lifestyle changes, such as incorporating more physical exercise, can keep you fit and aid in regulating bowel movements, reducing the likelihood of constipation.
In today’s post, we would be looking at some exercises you can do to prevent or treat constipation.
Table of Contents
1. Walking
Walking is the easiest of exercises anybody can do. It requires nothing but has a lot of rewards. If you set out to walk for just 30 minutes or one hour twice a day, you can regulate your bowel movement and get your digestive system working as it should.
2. Aerobic Exercises
Aerobic exercises are those that require oxygen from your breathing. Examples of aerobic exercise include running, cycling, and swimming. Aerobic exercise gets the heart pumping fast which helps to stimulate the contraction of your intestinal muscles. This would make it easier for you to pass out stool.
3. Pelvic Floor Exercises
Pelvic floor exercise works the muscles around the pelvic floor, which is the area that includes the bladder and the bowel. This exercise would help to build up strength and make it easier for you to pass out stool.
Follow the steps below to do pelvic floor exercises:
- Find a position on the floor and sit comfortably.
- Locate your pelvic floor muscles. To do that, pretend as if you are trying to stop yourself from passing gas.
- Squeeze the muscles for about five seconds, then release them for 10 seconds
- Repeat the process five times
You can do this exercise up to three times a day.
Bottom Line
While these are the best exercises for constipation, staying hydrated will help you a lot more. Staying hydrated can reduce your chances of getting constipated. This is because water helps to ease bowel movement, making it easier for you to pass out stool.
ALSO CHECK: From Immune Boosting To Digestion: 6 Incredible Health Benefits Of Water Yam!
FAQs
Which exercise is best for constipation?
Any form of cardio is helpful with relieving constipation. Try Zumba, jogging, water aerobics, running or even just light walking.
Do squats help constipation?
Research indicates that using posture-changing devices to squat can result in faster and more efficient bowel movements. By facilitating defecation, squatting may reduce the likelihood of constipation and prevent the development of hemorrhoids.
