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A sluggish bowel indicates that you are suffering from constipation. Amidst other means of relieving constipation, a simple exercise routine can provide solutions. An exercise is the physical effort you carry out to sustain or improve your health and fitness. Exercise is also seen as an activity carried out for a specific purpose. In this context, we will look at those exercises that are ideal for combatting constipation. They include:

  • Skipping Rope – A few minutes jump-rope can aid in treating constipation. This is because skipping helps increase circulation of blood throughout the body, including the intestines. By skipping rope, the walls of the colon are fully stretched which helps relieve constipation.

Fitness man and woman workout with jumping rope

  • Walking – A walk around the home or street is also important as it keeps all the organs of your body in check and active. In addition to this, a brisk walk of not more than an hour is an excellent alternative. This helps stimulate the bowels. The digestive system needs to be active in order to function properly. An active digestive system can decrease the risk of constipation.

Senior couple walking on a path together in the countryside

  • Jogging, Dancing, Swimming and Running – All types of cardio exercise can improve the health of the body’s systems. These exercises are very effective in combatting constipation because they ensure circulation of blood to all parts of the body. Cardio workouts encourage the relaxation of the bowel and keeps the digestive system in good health. These exercises increase heart rate and breathing, stimulating your muscles and nerves. They improve the efficiency of the digestive tract by reducing the amount of time it takes for food to move through the large intestine.

couple jogging

  • Pelvic Floor Exercise – The pelvic region contains a group of muscles that support the organs within the pelvis and lower abdomen. In the case of treating constipation, the forward lunge and the deep squat are the best pelvic floor exercises.
  • Yoga – This article would not be complete without introducing yoga. Whenever you think of an effective exercise, think yoga. Yoga is helpful in relieving constipation as most of its poses aim to increase blood circulation to all organs in the body which also improves the digestive system. Yoga is also a type of the pelvic floor exercise.

Examples of yoga poses include:

Woman doing yoga exercises

  1. Peacock pose – The peacock pose enables circulation of blood to the digestive system and helps it to function properly.
  2. Standing Forward Bend– This pose helps circulation to organs in the abdomen especially the gall bladder, stomach and pancreas.
  • Rest and digest pose – This creates an enabling environment for digestion
  1. Adana Pose – The Adana pose is aimed at stretching the target abdominal organ and relieves as bloating and constipation.
  2. Half Lord of the fishes – This pose helps wring out toxins in the body.
  3. Triangle Pose – The triangle pose minimizes constipation by improving the digestive tract.
  • Boat Pose – The boat pose burns fat and keeps the body’s organs active. This pose also improves the secretion of gastric juices. These juices ensure the proper functioning of the digestive system.

Portrait of relaxed woman meditating

Yoga is a very important practice to combat constipation.  Yoga exercises also remove toxic materials and improve the body’s overall balance.

Exercise is essential to keeping the body’s circulatory and digestive systems active. Make exercise a daily routine to stay healthy. Live a healthy life free from constipation through exercise.

 

SOURCE: https://www.everydayhealth.com/columns/everyday-fitness/exercises-to-ease-constipation/

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