The last thing you want to think about when you’re feeling bloated and crampy is exercise; yet, exercise is one of the best ways to ease constipation. Try a few of these exercises when you’re finding it difficult to pass stool.
One of the best ways to ease constipation is through stretching. Stretching is a gentle way to allow the lymphatic system to discharge toxins that slow down bowel movements.
This easy movement can also help release the tight muscles located in the lower intestines. To ease constipation, lay flat on your stomach and stretch your arms in front of you. Raise your right leg and lower it to the floor before raising your left leg and lowering it to the floor. Keep raising your legs up in the air until you have completed 20 repetitions.
Another gentle exercise that can get your bowels moving is walking. By incorporating 10 to 15 minutes of walking per day into your daily routine, you can get your bowels moving regularly. When your heartrate is elevated, the muscles in your lower intestines become activated, pushing your stool through to your rectum. The best time to go for a walk is at least one hour after you’ve eaten a meal that’s full of fiber and complex carbohydrates.
Walking also helps to increase the flow of oxygen throughout the body which can also help keep stool moving smoothly.
Doing a few laps in the pool not only help to relieve constipation; they also help to relieve a condition called irritable bowel syndrome or IBS. The symptoms of IBS can include diarrhea, which can be triggered by more vigorous movements. Luckily, swimming is so gentle on the body it is a great solution for both IBS and constipation. Swimming is gentle on the body and can help ease the pain of cramps that constipation can cause. Add 20 to 60 minutes of swimming per week into your workout regimen to help ease the symptoms of constipation.
Since dancing helps to elevate the heartrate and stimulate the muscles in the bowels that can move stool through the rectum, this form of exercise is another great way to cure constipation. In addition to its cardiovascular benefits, dancing can also help eliminate stress and loosen muscles.
Since some forms of constipation can be caused by a change in environment, routine or increased levels of stress, any form of relaxation can help to ease constipation and help stool move smoothly. Dancing is also a great way to get your mind off your constipation for an hour. The less you think about how uncomfortable your constipation feels, the better a chance you’ll have of passing stool.
Like walking, hiking is a great way to get the blood flowing to the colon and to keep the muscles of the colon stimulated. Since hiking is a little more cardiovascular than gentle walking, those who suffer from constipation who haven’t seen results from a 20-minute walk once a day might see better results when adding an hour-long hike into their workout routine once a week. Just remember to stay hydrated while hiking and carry plenty of water with you when you set out for a hike. If you don’t get enough water, your body can lose too much water through sweat during a hike and cause even more constipation in the long run.
Try incorporating a few exercises into your weekly routine and see if your constipation has improved. If not, you might want to speak to your doctor about medicinal cures.