If you suffer from chronic constipation or find it difficult to have proper bowel movements; perhaps it is time for some start with some exercises. There are many home remedies for constipation that include using food and herbs to stimulate bowels and improve gut health. For people who have constipation problems, it is important to do some simple exercises. The remedies can be a combination of diet and exercise for regular and easy bowel movements. Exercises can stimulate the bowels and aid intestinal muscle contraction. When muscles contract well, it can lead to easy bowel movements. Exercises also help in fast movement of food through the intestinal tract. This prevents the colon from absorbing water from stools. When the stool is not dry, it can pass much more easily through the rectum.

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The Best Exercises for Constipation Relief

For natural constipation relief for adults, exercise is important. But you don’t need to engage in vigorous workouts if your health doesn’t allow it.

Simple Exercises –

Walk for 10-20 minutes at least twice a day. You can do this an hour after your meals to keep the digestive system running smoothly. You can also engage in light stretches and yoga poses when on an empty stomach. Child’s pose is easy to do and can stimulate your bowels. Fold your knees with feet tucked under and stretch forward with your hands touching the floor. Maintain the position for 1-2 minutes and come back to the original position. You can also try yoga twists and bends. Always perform yoga under expert supervision. If you wish to try it for constipation relief, enroll in a class to do it safely with the help of an instructor. You can also try simple exercises such as raising legs. Simply lie on a mat on the floor and raise your legs in an alternate fashion. Working the abdomen muscles can improve bowel functions also. You can lie on your abdomen and kick your legs behind you one by one. Stand up and bend forward and maintain the position for at least 30 seconds. Twists and bends are perfect light exercises that can also wake up your bowels. Do these exercises only after a warm-up session such as a 10-minute walk or spot jogging.

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Vigorous Exercises –

If your health permits, you can jog, run or even walk faster and for longer to treat your constipation. Other good exercises to try are swimming, playing a sport and even dancing. You can run on a treadmill or use a stationary bike for a strenuous workout if you can’t manage to go out for exercising. After your cardiovascular sessions, you can do some squats and lunges to stimulate your bowel muscles.

Other exercises you can try –

Exercise needs to be fun. So, try to engage in activities that make it enjoyable and help you stick with it for longer. Pilates and belly dancing are options you can try. Take up activities such as hikes and rock climbing to maintain an active lifestyle.

Can Exercise Alone Help Provide Constipation Relief?

To treat constipation, you need to take care of your diet also. A healthy combination of diet and exercise can really help you with regular bowel movements. But yes movement of any kind of good for the body. With exercise, you can also maintain your weight, which is good for bowel health. Drink sufficient water, eat fiber-rich foods and include at least one form of exercise in your daily routine.

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