Digestive disorders have been on the rise in the past few decades, and this could be attributed to the ever-changing lifestyle that is shifting towards fast food, a sedentary lifestyle. These are contributing to several digestive disorders in the body. Constipation is one of the most common disorder that has plagued several people and causes havoc in the life of these patients.
There are several conventional medicines that you could use to treat your constipation. There are several side effects with using these medicines, and in some cases, also tend to worsen the conditions.
Since eons, natural remedies and alternative treatments have been the first line of defense for treating constipation. However, one of the well hidden and most effective treatment would be exercises for constipation.
These exercises help in getting your blood pumping and are one of the best and simplest forms of physical activity to help you avoid and cure constipation. Running, swimming, cycling, and any other exercises would help you increase your breathing and help in increasing the circulation of your heart and thereby stimulating your bowel.
Additionally, if the full-on hardcore workout isn’t your thing, then we got you covered. Even just going for a brisk 30-minute walk can do the trick and prove to be wonderful for your digestive system. Cardio proves to be one of the best ways to relieve stress, which is one of the significant risk factors for chronic constipation.
The Centers for Disease Control and Prevention(1) recommends at least 150 minutes of moderate-intensity aerobic exercise every week. They also suggest exercising for 30 minutes a day at least five times a week.
[Also Read: Treat Constipation with Natural Remedies]
This ancient discipline of exercise from India is another great way to help the stimulation of bowel movement in your body and to get rid of constipation. Yoga consists of poses that are synchronized movements of the body in a particular manner, and these poses help the digestive tract to move the stools. This is possible because some of the postures are twisting of the torso and crunching of the stomach muscles.
As the name suggests, this pose helps in alleviating discomfort present in the large intestine and also helps in clearing any flatulence that could be present in the body. Additionally, it also helps in stimulating your bowels and helps to improve overall digestion.
This is another yoga pose(2) that as the name suggests includes twisting of the muscles that help in the stimulation of your digestive tract and blood flow to your stomach muscles.
[Also Read: Yoga Poses for Constipation]
This is an excellent pose for constipation and helps in improving circulation throughout the body. Also, it is a pose that even beginners could do.
Stress plays a major role in causing constipation. Hence practicing mediation could help your body to improve your digestion and help in alleviating any stress that may be causing constipation in your body. Additionally, breathing exercises take only a few minutes and can be performed anywhere.
This technique is referred to as the 4-7-8 technique that can be done anywhere.
Relax and sit back on a chair with your back straight and your hands resting on your lap
Once it is done, exhale completely through your mouth for a count of eight seconds
Repeat these steps for three more times for a complete four cycles.
Constipation is a severe medical condition that has taken the world in its grip. You should try these exercises for constipation, but it may require a bit of practice, in the beginning, to figure out what works for you. However, staying active and managing your stress is of paramount importance if you don’t want to suffer from constipation.
It is also to be noted that you should always consult with your doctor before adhering to any of these new regimens of exercises. Also, while performing any of these exercises if you experience any health issues, stop using the method, and immediately consult your physician.
To cure constipation naturally, drink more water, consume fiber, eat probiotics etc.
Yoga positions like crescent twist, standing forward bend, supine twist are beneficial in relieving constipation.
You should ideally lay to the left because it promotes better coordination between your digestive system and gravity.