Almost every person suffers from constipation at least once in their life. But for some, it is a recurring problem that affects not only their eating habits but also other aspects of their lives. If you are suffering from this problem, you can try exercise for constipation.
A workout for constipation is not like most other workouts. It doesn’t need you to lift heavy weights or lose sweat. If you think that your body is not flexible enough or you don’t have enough stamina, you can choose an easy exercise for constipation and still get relief.
In this article, we are going to tell you various effective exercises to add to your workout for constipation. But before that, let’s see how an exercise to reduce constipation actually works.
Exercise For Constipation: What Happens Behind The Scene
It is better to know how exercise works to treat your condition since it might motivate you to stick to your constipation workout. Along with that, it can also help you choose the best exercise for constipation according to your need.
An exercise for constipation can treat the condition by quickening the movement of food through the intestine. If the undigested food passes quickly, your body absorbs only a limited amount of water from the stool and it stays wet. Hard and dry stools do not pass easily through the intestine but wetter stools can pass easily.
Another way aerobic exercise for constipation relief can treat your condition is by increasing the rate of heart rate and breathing. When this happens, your muscles contractions get stimulated and the stools move out quickly.
A Complete Workout For Constipation
In your workout, every exercise from constipation can be different from the other. For example, if you want to add few exercises to your workout, you can do one yoga pose, one cardio exercise, and running. This way, you can choose exercises alternatively and not get bored of the workout.
Here is a list of various types of exercises to help relieve constipation:
1. Yoga Poses
If you know even a thing or two about yoga asanas, then it shouldn’t come as a surprise to you that there are various yoga poses that can help you treat constipation. Just like you do any exercise for constipation and stimulating your inner muscles, you also do the same while doing yoga poses.
The best part here is that you don’t even need to do a special exercise for constipation if you already do yoga since most yoga asanas for constipation are also the most common yoga asanas.
Here is a list of some yoga asanas that you can add to your workout at home to get relief from constipation:
- Wind-Relieving Pose
- Cobra Pose
- Half Spinal Twist
2. Cardio Exercises
Cardio exercises are those exercises that are somehow related to your heart and the blood vessels. Although these aerobic exercises are mostly famous for their positive impact on the health of the heart, they can also act as an exercise for constipation relief.
There are some cardio exercises that can be a little intense but there are also quite a few that are low impact and yet effective for treating constipation. A few examples of aerobic exercises that can help relieve constipation are:
3. Pelvic Floor Exercises
Pelvic muscles are the muscles that are present near your pelvic region and are responsible for supporting a number of pelvic organs such as the bladder, bowel, and uterus. Pelvic floor dysfunction (PFD) is one of the major reasons for chronic constipation. This also means that every pelvic muscle exercise is also an exercise for relieving constipation if PFD is the root cause of constipation.
When you strengthen your pelvic floor muscles, you also improve the coordination of your muscles which, in turn, results in regularity and improved evacuation. Here is a list of some pelvic floor muscle exercises that will help you relieve constipation:
- Bird Dog
- Quick Flick Kegels
4. Deep Breathing Exercises
It might sound a little counter-intuitive but a deep breathing exercise can also help you get relief from constipation. A deep breathing exercise can actually trigger a response of relaxation in your body. Relaxation leads to stress reduction and stress reduction leads to better digestion.
However, keep in mind that a deep breathing exercise can only act as an exercise for relieving constipation when the reason behind your constipation is indigestion or stress. If there is any other cause of constipation like PFD or certain medication, this exercise might not prove to be helpful. That being said, there are a lot of other benefits of deep breathing exercises.
Here is a list of some deep breathing exercises that can help you get relief from constipation:
- Alternate Nostril Breathing
- Diaphragmatic Breathing
- 4-7-8 Breathing
When should I practice exercise to get rid of constipation?
Since constipation is connected to digestion in many ways, it is important to do exercise to get rid of constipation at the right time. Otherwise, you might do more harm than good. The perfect time to do exercise after a few hours of eating a big meal. Once you eat or drink something, all the blood goes towards your stomach for better digestion. But if you practice any exercise at that time, you will actually reduce the blood flow to the digestion instead of aiding it.
When should I consult a doctor for constipation?
It is true that practising the best exercise for constipation can give you some relief but there are some conditions in which you should head for the doctor first. For example, if you are feeling pain while performing any exercise or your problem is getting worse over time, you should consult a physician first.
Practising exercise to reduce constipation is an easy and effective way to treat your condition. If you are into yoga, you can choose any of the above-mentioned asanas. If you like to lose some sweat, you can go with any cardio exercise. Either way, you are going to get relief from constipation.
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