Irritable Bowel Syndrome (IBS), a chronic disorder associated with the large intestine. This is a life-long condition that can be successfully managed with a change in lifestyle and diet. Only a few people experience chronic symptoms of IBS. Symptoms may not be persistent and may worsen with stress and other physical conditions.
Some of the most common IBS symptoms include:
- Cramping
- Bloating
- Gastric issues
- Constipation or diarrhea
- Passing of stool with high mucus content
- Bleeding in the rectal region
- Weight loss
- Pain before the passing of the stool
- Vomiting
- Swallowing becoming difficult
Treatment of IBS requires a change in lifestyle, but with time and effort, these symptoms can be controlled. One effective solution to IBS is exercise; it can not only improve your bowel movement but also strengthen your muscles. Exercise improves immunity by improving blood circulation and developing muscles. By incorporating low-intensity exercise in your daily routine you can medicate IBS with movement.
Here are some physical activities that are beneficial for people suffering from IBS.
Yoga for IBS
Yoga is the best way to stretch your ligaments and tendons without putting intense pressure on the intestine. Breathe in slowly, find your centre and balance your body. To improve digestion and relieve stress from the stomach muscles try these poses;
- Forward bend
- Knee to chest pose
- The twist
Walking
Brisk walking strengthens your lower body and increases the production of endorphins which helps reduce stress. A daily walk can also help manage your anxiety and elevate our mood, which in return will limit the symptoms of IBS. So, make sure to walk for at least 30 minutes daily.
Bike Riding
A great ballistic movement that increases your heart rate in small durations and strengthens your lower body. Try to ride on flat surfaces and start with low intensity. If you’re using a stationary bike, change the setting to low or moderate before you begin your fitness regime.
Swimming
Try physical activities that burn calories with fewer movements, such as swimming. It builds lean muscles and helps reduce bloating.
Exercises You Should NOT Do With Irritable Bowel Syndrome
By putting your body under an excessive amount of physical stress, you can exacerbate your IBS symptoms. Lifting weights or extreme movement can have a negative impact on your body. Here are some exercises that are not recommended for people suffering from IBS;
- High-intensity workout
- CrossFit
- Sports that put you at risk of sustaining an injury to your digestive system like, football or volleyball
How To Exercise With IBS?
- Adopt an active lifestyle. Dedicate 30 minutes of your day to physical activity.
- Maintain a balanced diet.
- Leave a gap of 1-2 hours before your exercise.
- Keep yourself hydrated.
- Walk for 15 minutes after every meal to improve digestion.
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