Regular exercise can help food move through the digestive system, reduce inflammation and improve overall health. But finding the right activity to aid digestion can be tricky, especially if you have a gastrointestinal (GI) disorder. Here are five types of gentle exercise that can aid digestion and help you feel better.
For many people, yoga is a spiritual practice. Also, poses, breathing, and meditation all help improve your physical and mental well-being. In a 2016 study of people with inactive or mild Crohn’s disease, researchers found that moderate exercise along with yoga improved quality of life and stress levels, with no adverse effects.
Most yoga poses are generally safe. But if you don’t know how to do them correctly, you can hurt yourself. You can start by learning a few poses each day. If you don’t know where to start, there are plenty of apps and videos suitable for beginners and advanced alike. If you prefer group activities, sign up for a class. This will also allow you to ensure that you are performing the poses correctly. Classes last 60 to 90 minutes and take place several times a week.
2. Tai Chi
Tai chi is an ancient practice that involves a series of slow movements and deep breathing. This is a low impact stretching and exercise method. Although more studies are still needed, research suggests that tai chi can improve the quality of life for healthy people and those with chronic conditions. To fully enjoy the benefits of tai chi, it must be practiced correctly. You can learn from a video, but it may be more fun to join a class led by an experienced instructor. To know more :
3. Deep breathing
Deep breathing is an essential part of yoga and tai chi, but it can also be practiced on its own. Stress can impact your immune system and make you more susceptible to health problems. Slow, deep breathing fills your lungs with oxygen and can help relieve stress.
This simple breathing exercise is a good place to start:
Find a quiet, comfortable place to sit or lie down.
Take a long, deep breath through your nose. Focus on feeling your chest and abdomen expand as your lungs fill with air.
Exhale slowly through your mouth or nose. Do this for 10 to 20 minutes every day.
When it comes to inflammatory bowel disease (IBD), moderate exercise can improve some IBD symptoms. It is also recommended to improve complications and overall quality of life. Strenuous exercise can exacerbate an inflammatory response, which makes walking a good choice.
If you haven’t exercised in a long time, you can start by going for a short walk around the block once a day and then work your way up. Here are some tips for getting the most out of your walk:
Pay attention to your posture. Keep your back straight, but not stiff.
Let your arms swing freely.
Walk from heel to toe.
Choose shoes with good arch support and thick, flexible soles.
Set a time and plan your route.
If it’s hard to stay motivated, invite someone to walk with you.
If walking outdoors isn’t for you, try using a treadmill at home or at the gym.
If you miss a day, don’t stress. Just start again the next day.
5. Basic exercises
We all benefit from strengthening our abdominal and back muscles. Sit-ups, sit-ups, and planks are all examples of core exercises. It is very important to perform these exercises correctly to avoid back injuries. A personal trainer can point you in the right direction.
Exercise is good for overall health. But if you have a gastrointestinal disorder, injury, or chronic health condition, talk to your doctor before starting a new exercise program. It can help you know your limits and better understand the benefits of exercise based on your condition. Once you’ve established an exercise program that’s right for you, stick with it. You need to be fully dedicated to your health and well-being to reap the benefits of exercise.
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