May 18, 2024
Learn how exercise, a balanced diet, and stress management can help alleviate constipation, improve gut health, and promote overall wellness.


Constipation is a common digestive issue that can be caused by various factors, including a lack of fiber in your diet, a sedentary lifestyle, certain medications, and more. In this article, we’ll explore how exercise can help alleviate constipation symptoms and improve gut health overall.

The Link Between Exercise and Constipation

Exercise is one of the ways you can alleviate constipation symptoms. By being active, it is linked to improved bowel movement.

There are a few ways in which physical activity affects bowel movements. For one, exercise can help stimulate the digestive system to move food through the colon more efficiently and effectively. It can also improve gut motility and decrease colon transit time, both of which can help reduce constipation symptoms. Research has found that regular exercise can help alleviate chronic constipation and improve overall digestive health.

Feeling Blocked Up? Try These Exercises to Relieve Constipation Symptoms

You might be wondering what types of exercises can help alleviate constipation symptoms. Here are some moves you can try:

1. Brisk Walking or Jogging:
Walking or jogging increases the heart rate and stimulates the digestive tract, which helps improve bowel movements.

2. Squats:

Squats are great exercises for strengthening your lower body muscles, but they can also help improve gut motility.

3. Yoga:

Yoga twists can help stimulate the digestive system and ease constipation symptoms. Try the seated spinal twist, which involves twisting from side to side while sitting to alleviate constipation symptoms.

The Health Benefits of Exercise for Gut Health and How It Can Alleviate Constipation

Exercise is known to help regulate the digestive system, and this can be especially true for those who suffer symptoms of constipation. Reducing inflammation in the gut or intestines will help regulate bowel movements and facilitate more regular and effective elimination.

Furthermore, exercise can help reduce the risk of diverticulitis and irritable bowel syndrome, which are two conditions that can cause chronic constipation.

Move Your Body, Move Your Bowels: The Science Behind Why Exercise Can Help Regulate the Digestive System

The science behind how exercise impacts bowel movements is rather simple: physical activity stimulates the digestive system. When we move our bodies, we increase our heart rate and blood flow, thereby promoting the movement of food through the intestines. Additionally, specific exercises, such as those that target the muscles of the pelvic floor and lower abdomen, can help improve gut motility and alleviate constipation.

Studies also show that exercise can help increase the number of beneficial bacteria in the gut, which is important for overall gut health and digestion.

Exercising for Constipation Relief: Expert Tips and Strategies for Incorporating Physical Activity Into Your Routine

If you’re looking to use exercise as a means of alleviating constipation symptoms, here are a few tips to get you started:

1. Start small:

It’s important to start slowly and gradually increase the duration or intensity of your workouts. This way, you can avoid overexerting yourself and risking injury.

2. Pick exercises you enjoy:

If you enjoy an activity, you are more likely to engage in it regularly. So, go for an activity that interests you and makes you feel good about yourself.

3. Find a workout buddy or accountability partner:

Having a workout friend or accountability partner can help keep you motivated and consistent with your exercise routine.


Exercise is a powerful tool in the fight against constipation, but it’s important to remember that it’s just one part of a healthy lifestyle. Aim to incorporate other healthful habits such as drinking plenty of water, consuming a well-balanced diet rich in fiber, and managing stress to achieve optimal digestive health. Start at your pace and work up to challenging yourself. Incorporate simple activities into your day while you are at work or home.

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