The most common digestive problem is constipation. Irregularities in routine & lifestyle, lacking exercise and restricted movement are the major reasons behind constipation. The best part is that there are many natural remedies for constipation and exercise is one of them. Many times, only exercise is just that you need to get relief from constipation.
Depending on the severity the sign & symptom may vary
- Bloated feeling
- Passing gas
- Abdominal pain & Cramps
- Abdominal enlargement
- Occasional occasion
- Loss of appetite
Some people suffer from constipation due to lesser bodily activity or lack of exercise due to which the body stomach muscle becomes weak and are able to send waste through bowel as quickly as it should, leading to constipation.
How can Exercise help to relieve Constipation?
Regular Exercise helps to decrease the time taken by food to pass through large intestine which limits the absorption of water from stools into body. When stool stay in intestine for long a lot of water is absorbed and thereafter leading to dry & hard stools. Exercising helps to accelerate breathing & heart rate which in turn stimulates natural contraction of intestinal muscles and ultimately passing the stools faster.
Exercises that can be Beneficial
Yoga: A few minutes of daily yoga practice can help to relieve from constipation and keep you happy & peaceful throughout the day. As most of the yoga poses involve pelvic movement, so yoga practice does wonders. Here are some Yoga Asnas or posture which can help
- Halasana (Plough Pose)
- Pavanmuktasna (Wind relieving Pose)
- Baddha Konasana (Butterfly pose)
- Ardha- Matsyendrasana (Sitting half spinal Twist pose)
- Mayurasana (Peacock Pose)
- Adho Mukha Virasana
Aerobics helps to increase blood flow to the organs and also helps in bringing more blood to GIT (Gastrointestinal tract) leading to stronger intestinal contractions. Strong contractions help moving waste product quickly through colon and finally out of the body. Aerobics includes walking, running, biking, swimming etc.
It is just like you are kicking in the pool, lie on your stomach and peddle with your legs. Repeating this exercise 10 times helps in ensuring healthy bowel movement.