Exercise and gut health: How physical activity impacts digestive wellness

Physical activity plays a crucial role in promoting digestive wellness by stimulating the movement of food through the digestive tract, aiding in regular bowel movements, and reducing the risk of constipation. Gut health exercise also helps maintain a healthy weight, which is key in preventing digestive disorders like acid reflux, heartburn, and irritable bowel syndrome (IBS). 

Furthermore, regular physical activity can enhance blood circulation to the digestive organs, improving their function and nutrient absorption. Overall, incorporating exercise for gut health into daily routines supports digestion, leading to a more efficient and balanced gastrointestinal system.

How does exercise affect gut health?

1. Increased microbial diversity: Exercise boosts the variety of beneficial bacteria in the gut, enhancing microbial diversity.
2. Healthier gut environment: A diverse gut microbiome fosters a more balanced and supportive environment for digestion and nutrient absorption.
3. Prevention of gastrointestinal disorders: Maintaining a balanced gut microbiome through exercise can help prevent conditions like inflammatory bowel diseases and irritable bowel syndrome.
4. Improved digestive wellness: Regular exercise supports the overall gut health exercise of the digestive system by promoting a diverse and balanced gut microbiome.
5. Enhanced overall health: Gut health exercise and healthy microbiome is linked to better immune function, mental health, and metabolism, all of which contribute to improved overall health.

Best type of exercises for gut health

The best type of exercise for gut health is that which promotes overall physical activity and stimulates the body in various ways. Here are some recommended exercises:

Aerobic exercises

Aerobic activities and activities like walking, jogging, swimming, and cycling can improve blood flow to the digestive organs, enhancing their function. They have proven to be a great exercise for gut health.

Strength training

Weightlifting and resistance training help build muscle mass are gut health exercises which can boost metabolism and promote better digestion.

Yoga

Yoga poses and stretches can massage the internal organs, aiding in digestion and reducing gastrointestinal discomfort. A few gut health exercise for you to try:

1. Seated forward bend (Paschimottanasana): This pose stretches the spine and massages the abdominal organs, aiding digestion and relieving constipation.
2. Wind-relieving pose (Pawanmuktasana): This posture involves lying on your back and bringing one knee to your chest while holding it with your hands. It helps relieve gas and bloating by compressing the ascending colon.
3. Cat-cow pose (Marjaryasana-Bitilasana): This dynamic flow between arching and rounding the back massages the spine and stimulates the digestive organs, promoting bowel regularity.
4. Supine twist (Supta Matsyendrasana): This twist gently massages the abdominal organs and stimulates digestion, while also stretching the spine and relieving tension in the back.
5. Child's pose (Balasana): This resting pose stretches the back and massages the abdomen, promoting relaxation and reducing stress, which can improve gut health.
6. Bridge pose (Setu Bandhasana): This backbend strengthens the abdominal muscles and stimulates the digestive organs, improving circulation and digestion.
7. Corpse pose (Savasana): While seemingly simple, Savasana is deeply relaxing and helps reduce stress, which can have a positive impact on gut health by lowering cortisol levels and promoting overall relaxation.

Pilates

This exercise method focuses on core strength, which can improve abdominal muscle tone. They promote blood flow throughout the body which support better nutrient absorption and overall digestive function.

High-intensity interval training (HIIT)

HIIT workouts is an exercise for gut health that can help burn calories and fat, promoting weight loss and reducing the risk of obesity-related digestive issues.

Mindful movement practices

Tai chi and qigong incorporate gentle movements and deep breathing, which can reduce stress and prove to be an impactful gut health exercise.

Sports and recreational activities

Engaging in sports or recreational activities you enjoy, such as tennis, basketball, or dancing, can keep you active and support overall wellness even as a gut health exercise.

Outdoor activities

Gardening, hiking, picnicking and outdoor sports not only provide physical exercise but also expose you to sunlight and fresh air, which can positively influence gut health.

Conclusion 

In conclusion, physical exercise for gut health plays a vital role in mechanisms such as stimulating digestion, reducing stress, and supporting a diverse gut microbiome. Whether through aerobic activities, strength training, or mind-body practices like yoga and Tai Chi, incorporating regular exercise into one's routine can contribute to better digestive function and overall well-being. By prioritising physical activity, individuals can nurture a healthier gut and enjoy improved digestive wellness.

Frequently Asked Questions

How does exercise affect gut health?

Exercise positively impacts gut health by promoting a diverse gut microbiome, stimulating digestion, reducing stress, and improving circulation to the digestive organs. These effects contribute to better nutrient absorption, regular bowel movements, and overall digestive wellness.

Can exercise help with digestive issues like bloating and constipation?

Yes, exercise can help alleviate digestive issues such as bloating and constipation. Physical activity stimulates intestinal motility, reducing the risk of constipation, while also promoting relaxation and stress reduction, which can alleviate symptoms of bloating and discomfort.

How much exercise is needed to support a healthy gut?

The amount of gut health exercise needed to support a healthy gut can vary depending on individual factors such as age, fitness level, and health status. However, experts generally recommend aiming for at least 150 minutes of moderate-intensity aerobic activity per week, along with strength training exercises two or more days per week.

Are there specific foods that should be eaten before or after exercise to support gut health?

Consuming a balanced diet rich in fibre, fruits, vegetables, and probiotic-rich foods can support gut health before and after exercise. Additionally, staying hydrated and avoiding foods that may cause gastrointestinal discomfort can help optimise digestion and support overall gut health.

Can exercise reduce the risk of gut-related diseases?

Yes, regular exercise for gut health has been associated with a reduced risk of gut-related diseases such as inflammatory bowel diseases (IBD), irritable bowel syndrome (IBS), and colorectal cancer. Exercise promotes a healthy gut microbiome, reduces inflammation, and supports overall digestive function, which can help lower the risk of developing gut-related diseases.