Next, we will describe certain ideas that focus on movement and how it affects our overall health, including digestion. The simple truth is that sometimes when it costs us a lot of work to empty our intestines, going for a walk or exercising constantly may be the only thing you need to stimulate bowel movement or relieve constipation.
The movement is absolutely essential in life
The movement is what allows us to move from A to B, express the fullness of our physiology and keep our bodies healthy.
In the modern world, people remain largely immobile and sedentary, and we have lost our connection to our natural forms of movement.
We have locked ourselves up, just like a captive animal. We are no longer hunting in the fields, gathering or cultivating. These days most of us are trapped behind a desk, hunched over our computers and glued to the screens.
This lifestyle has a great price. Many investigations continue to be done in this regard, which link this chronic situation with many modern diseases such as obesity, heart disease, cancer and type II diabetes.
And it also wreaks havoc on our positions. Look around and you will quickly notice porridge heads, rounded shoulders and hunched backs. The more time we spend on our computers and phones, the worse this problem seems to be.
Sitting chronically in these bad postures can also have a drastic effect on other bodily functions such as our digestion. By maintaining a bad posture our head falls forward, the shoulders are rounded, our rib cage is compressed and our diaphragm is restricted.
We no longer breathe efficiently or allow the abdomen and diaphragm to fully expand. Lack of movement can lead to constipation.
In addition, we frequently find ourselves anxious and with chronic stress, which puts our bodies in a sympathetic state (fight or flight mode) and prevents us from being in a parasympathetic state (resting and digestion mode).
The combination of bad postures, shortness of breath, lack of movement / blood flow and stress can negatively affect our digestion leading to constipation.
Move every 45 minutes to relieve constipation
As a culture, we are increasingly aware that many of the problems we face are the direct result of the food we eat.
Many people have decided to stay away from processed and refined foods, toxic fats and high sugar levels and notice significant improvements in their energy, mood and digestion.
But just taking into account the issue of food will not take us too far. We have to consider how much we move and other lifestyle factors as part of the approach to achieve optimal well-being.
This is the case when it comes to digestion. There are some incredibly positive things you can do to optimize the breakdown of the food you eat, relieve constipation and improve your immune system.
For example, a simple but highly effective recommendation: get up and move in specific and intentional directions every 30-45 minutes for a period of 2-4 minutes.
How to relieve constipation with specific exercises
Exercise decreases the amount of time it takes for food to move through the large intestine, improving the overall efficiency of the digestive tract. You don’t need to run a marathon or lift heavy weights to get the benefits of exercise relief, even lighter activity can help things move.
The movement is your pass to free yourself from that prison that is sedentary and lack of movement. The goal of this is to help you relieve your pain, restore your posture and return to your natural forms of movement.
If you are willing to exercise more than just walking, the following exercises are designed for this purpose to help the bowel have more movements to relieve constipation.
Cow-cat yoga posture
Start with your hands and knees on the floor. Make sure your knees are under your hips and your wrists are under your shoulders. Start in a neutral position of the spine, with a flat back and abdominals contracted. Take a deep breath.
On the exhale, round your spine towards the ceiling and imagine that you are pulling the navel towards your spine, really trapping your abs.
Put your chin toward your chest and release your neck. This is your cat form.
When you inhale, arch your back, let your belly relax and release. Lift your head and coccyx to the sky, without exerting unnecessary pressure on your neck. This is the cow posture.
Continue flowing back and forth from the cat’s posture to the cow’s posture, and connect your breathing with each movement: inhale the cow’s posture and exhale with the cat’s posture.
Repeat for at least 10 rounds.
Dog yoga pose upside down
This position is the perfect yoga posture for constipation because it stretches your entire body and releases tension. This can also help relieve any accumulation in the digestive tract, make things move and end constipation.
Start on “four legs” on the floor.
Put your toes under and stretch your legs, pushing down through the palms.
You should be forming an inverted “V” at this point.
Keep your feet apart at the height of your hips with your arms slightly wider at shoulder height.
Bend your knees very slightly and hold 10 deep breaths.
There are many yoga poses you can try, so don’t limit yourself to just these two!
Aerobic exercises speed up your breathing and increase your heart rate. As the blood flows, the intestinal muscles are stimulated and begin to get in touch to help get stool out quickly.
Any form of cardio is useful for relieving constipation. Try Zumba, jogging, water aerobics, running or even light walking. Try to do 30 minutes a day of cardio, but if you can’t adapt it at the same time, try mini cardio sessions throughout the day.
Try this 30-minute walk exercise:
- Warm-up: Walk at your normal pace for 5 minutes.
- Main exercise: accelerate the pace, walk briskly for about 25 minutes.
- Cooling: reduce your pace when you finish your walk. Do some gentle stretches to relax and relax your muscles.
Here are other exercises you can try:
- Jogging in place
- Scissor Jumps
- Climb mountains
- Deep squats
When to exercise
The best time to combat constipation with exercise is about an hour after a great meal. After eating, it increases blood flow to the stomach and intestines, helping the body in the digestion process.
When there is blood flow to the gastrointestinal tract, there are more digestive enzymes that help move food waste more quickly through the intestine. Digest your food first, then jump to your training.