Have you been feeling constipated lately? Well there are exercises you can do to relieve yourself faster and save yourself the discomfort.
Sure, exercises help to build muscles and stay fit. But there are exercises that impact different parts of your body, including the bowels.
Some of these exercises can regulate bowel movement, making it more regular, which would help prevent constipation.
These exercises would also help to reduce the time it takes for the food to move through the large intestine.
The longer this process takes, the more water your body absorbs from the stool, which is what leads to constipation. This could make passing out stool very hard and painful.
To avoid all of that however, there are exercises you can do that would make it easier for you to pass out stool.
These exercises are easy for you to do and you can do them right in your home. Let us look at them below.
1. Cardio
Cardio exercises are great because they require minimal effort most times and do not need any equipment. You can do them anywhere, in or outside your house.
Cardio exercises help to keep you active, stimulation your heartbeat and your breathing. They may also require you to drink more water, which is good for your digestive system.
Such exercises include walking, running, dancing, riding a bike, and more. These are very easy exercises you can do all by yourself.
What often causes constipation is inactivity. But when you make out time to take a walk an hour after your meal, you tend to shake things up in your system.
2. Jump Squats
Squat is a kind of exercise that has a lot of benefits on various parts of the body. Adding a jump to it would do a lot of good for your bowel. Doing jump squats would help to loosen your bowel, making it easier for you to poop when you have to.
To add to that, jump squats are one of the best exercises to help you poop because the up and down motion stimulates your digestive system and helps move waste through your bowels.
As you contract the muscles in your legs and glutes during the jumping motion, it encourages bodily fluids to flow and pushes waste towards your rectum. This helps promote regular bowel movements.
3. Forward Lunge
Forward lunge is a form of pelvic floor exercises. These are exercises that target your pelvic floor muscles, which are very important for passing out stool. To do forward lunges, follow the steps below.
- Stand straight, with your arms akimbo.
- Stretch one leg forward while you bend the other till your knee touches the floor.
- Make sure the outstretch leg bends to 90 degrees, all while keeping your body straight.
- Get and repeat the whole process, while alternating your legs.
4. Cycling
Cycling is one of the best exercises to help you poop for a number of key reasons:
Firstly, the seated position and circular pedaling motion gently massages the abdomen and intestines, encouraging waste to move along the digestive tract. The motion stimulates peristalsis – waves of muscle contractions that push food through the intestines.
Furthermore, it engages the core and leg muscles which increases circulation and blood flow to the digestive system, promoting digestion and bowel movements.
5. Sit-ups
Sit-ups or crunches are one of the best exercises that can help you poop. When you do sit-ups, your core muscles and abdominal muscles strengthen the bowel movement and intestines.
They also aid in relieving digestive issues like gas or bloating. Furthermore, this exercise can also help you lose belly fat.
The most important thing to keep in mind here is to stay active. You should avoid sleeping immediately after a meal.
Apart from doing these exercises that can help you poop, you can drink lots of water, especially during meals. That would make it much easier to pass out waste.
Another thing you can do is to include foods that are rich in fibre in your diet.
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