One of the most common problems that exist is that of digestion problems. If you want to find a practical solution with good results for this problem, then you must put into practice certain exercises that range from yoga movements to simply going for a walk.
One of the best ways to improve your digestion is by adapting new, totally healthy habits to your daily routine. Exercise has been shown to be effective in controlling and preventing constipation, as well as helping to alleviate the symptoms of irritable bowel syndrome. To do this, practice these 2 routines that can improve your digestion and forget about this annoying problem.
Exercises to improve your digestion
1. Yoga
Yoga exercises involve bending, arching, stretching, and twisting the torso; Thus. All of these movements manipulate the internal organs, including the stomach and intestines, helping to promote digestion. This is one of the many reasons why people practice yoga.
Experts recommend some particular yoga poses to improve digestion , either at home or in a yoga studio.
1.1 Puppy pose
This is a combination of the pose of the dog and the child looking down, posing the hips at the highest point of the body. Which helps to get rid of those annoying gases. To do this, follow these instructions:
- Start by using your hands and knees.
- Walk your hands forward as far as you can, while keeping your hips aligned on your knees.
- Rest your forehead on the floor and stay in this position.
- Take 8 to 10 breaths.
1.2 Seated twist
This is known to be an excellent exercise to promote digestion , as the squeeze followed by the release mimics and amplifies the natural, wavy, bowel contractions called peristalsis. To do so, follow these steps:
- Sit tall with your legs crossed.
- Place your right hand on your left knee, and your left hand on the floor behind you as you turn to the left.
- Hold for a few breaths before switching sides.
1.3 Posture to relieve gas
This is a supine pose, which can help you get rid of any trapped gas in your abdomen .
- Start by lying on your back.
- Bring one knee to your chest and clasp your hands around your shin (or behind your thigh if you can't reach it).
- Stay in this position for a few deep breaths, then switch legs.
2. Go for a walk
If you feel very full after a meal, a short walk can help speed up your trip to the bathroom. A study validated the large body of evidence in this regard, indicating that going for a walk after a meal speeds up the digestion process (Franke et al., 2008).
In another similar study, published by Diabetes Care , they found that walking after meals helps remove glucose from the bloodstream, which lowers blood sugar and therefore helps move food through your system. more efficiently (DiPietro et al., 2013).
More recently, another study published in the journal Medicine found that the effects of a post-dinner walk in patients with gastric cancer were quite positive. The researchers found that not walking between dinner and bedtime can significantly delay gastric emptying and increase digestive load, especially in the elderly (Xu, Zhang, and Huang, 2016).
People diagnosed with digestive disorders like Irritable Bowel Syndrome (IBS), constipation, or functional dyspepsia can get relief from moderate aerobic activity like walking.
3. Jogging at a smooth and controlled pace
If you need to go to the bathroom but can't, then you should go jogging.
Running at a steady, moderate pace can help to stimulate your bowel movement , because cardio speeds up your breathing and heart rate. Therefore, the intestinal muscles that are conditions or exercised will help you to evacuate more quickly.
Like yoga training, running can induce peristalsis , which is why many runners are familiar with the urge to go to the bathroom during a race. In addition to these physiological effects, the actual oomph created by a good jog can agitate the digestive system and cause people to urgently need to go to the bathroom.
On the other hand, experts indicate that very long and very high intensity runs can affect gastrointestinal discomfort, so it is better to follow a light and controlled jog to improve digestion.
Workouts that can affect your digestion
Experts say that exercise has great benefits in improving digestion, but this effect is not good for everyone. In fact, prolonged and intense exercise can pose a problem for the gut.
This occurs because the release of stress hormones such as adrenaline, norepinephrine, and cortisol at the start of exercise diverts blood from visceral organs to working muscles. Therefore, the more intense the training, the greater the blood draw.
More specifically, these are the workouts that can affect your digestion the most .
1. HIIT training
High intensity exercise is much less beneficial in helping you improve your digestion. So if you're already dealing with digestive issues, doing sprint interval training or working out in a CrossFit box probably won't help.
According to one study, the risk of intestinal injury increases as the intensity of exercise increases. This does not mean that you should not exercise, it only indicates that you should exercise in moderation and consult with your doctor if you have a history of digestive complications (Costa et al., 2017).
2. Exercise with high volumes of weight
Similarly, heavy exercises can cause digestive discomfort . These workouts place a great deal of stress on the body, leading to elevated cortisol levels, which in turn leads to poor digestion.
conclusion
Some types of exercises are really beneficial in helping you in the digestion process, especially those with low impact. On the other hand, there are several exercises, such as high volume loading or HIIT training, that will only make you have more problems with digestion.
Out of all this, there are other health factors that must be taken into account. But it cannot be ignored that one of the best ways to help you go to the bathroom is by practicing some easy-to-do workouts like the ones we've shown you.
References
- Costa, R., Snipe, R., Kitic, C. and Gibson, P. (2017). Systematic review: exercise-induced gastrointestinal syndrome — implications for health and intestinal disease. Alimentary Pharmacology and Therapeutics . doi: 10.1111 / apt.14157
- DiPietro, L., Gribok, A., Stevens, M., Hamm, L. and Rumpler, W. (2013). Three 15-min Bouts of Moderate Postmeal Walking Significantly Improves 24-h Glycemic Control in Older People at Risk for Impaired Glucose Tolerance. Diabetes Care . doi: 10.2337 / dc13-0084
- Franke, A., Harder, H., Orth, A., Zitzmann, S. and Singer, M. (2008). Postprandial walking but not consumption of alcoholic digestifs or espresso accelerates gastric emptying in healthy volunteers. Journal of Gastrointestinal and liver diseases. doi: 1018392240
- Xu, L., Zhang, X. and Huang, C. (2016). The Effects of Dinner-to-Bed Time and Post-Dinner Walk on Gastric Cancer Across Different Age Groups. Medicine , 2 (6).
