If you feel constipated, a bowel movement is likely the only activity you want to engage in. But another kind of movement — exercise — may bring you relief. Here’s how to get things going when you’re blocked.
You already know exercise can boost your mood, keep your body at a weight that works for you, and prevent certain diseases, but you might not realize that exercise also can be the final push you need to get your bowels moving. DailyOM spoke to experts to find out what causes constipation, how you can alleviate this common but uncomfortable problem through physical activity, and the best exercises to practice — and those to avoid — when you’re feeling constipated.
What Causes Constipation?
It’s super common to get constipated. (Around one-third of older adults struggle with constipation, at least sometimes.) Signs of constipation are when you find it difficult or painful to pass stool, you’re straining on the toilet seat, or your stools are hard. Though anything from twice a day to three times a week can be considered “regular,” depending on the person, another sign of constipation is going less frequently than you typically do.
There are many reasons for constipation, says Harsh Sheth, a bariatric and GI laparoscopic surgeon who spoke with DailyOM for this article. These include the following factors.
Dehydration
The amount of water you consume can directly impact how easily you poop, Dr. Sheth tells us. “Dehydration can cause constipation because the body needs fluids to move waste through the digestive tract.”
Food travels from the stomach to the large intestine, part of which is the colon. Your colon absorbs a lot of water to help stool move along easily. But if you’re not getting enough water — around 2,200 milliliters (about 74 ounces) for women, or 3,000 milliliters (about 101 ounces) for men — each day, your colon will absorb fluid from stool to help other body parts lacking hydration. This drying out can cause poop to become hard and increase your risk of constipation.
Eating Habits
Foods high in fiber, including beans, whole grains, fruits, and vegetables, help keep you regular. That’s because “fiber helps draw water into bowel movements, making them easier to pass,” Sheth explains. If you’re not eating enough fiber, that may be why you’re struggling to poop comfortably.
Medication
Sheth says that medication, including certain narcotics and antidepressants, can cause constipation, so it’s worth asking your health care provider if you’ve started taking a new medication and are newly constipated.
Age
Older people are more likely to complain of constipation. This is because our body systems operate less efficiently over time. As our systems slow down, we may start to experience weaker abdominal and pelvic floor muscles. When this happens, it can delay regular stool movement, leading to constipation.
Medical Conditions
“Irritable bowel syndrome [IBS], thyroid disorders, and diabetes can cause or contribute to constipation,” Sheth says, adding that some pregnant people find they become constipated, too, thanks to hormonal changes. Typically, a brief period of constipation isn’t something to worry about, but it’s wise to mention any changes in your bowel habits to your doctor, who might advise medication and want to rule out anything else. (And for everyone age 45 or older, it’s recommended that you get screened for colon cancer.)
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Can Exercise Help Constipation?
Lalitha McSorley, owner and lead physical therapist at Brentwood Physiotherapy Calgary, explains the scientific connection between exercise and constipation: “When we exercise, our muscles contract, including the muscles of the digestive tract. This can help move stool through the colon and out of the body. Exercise also increases blood flow to the digestive system, which can help promote healthy bowel function.”
Research supports this. In a recent study, experts analyzed nine trials on the relationship between physical activity and constipation. The data revealed that exercise not only significantly improved constipation in patients, but also boosted quality of life and well-being. Another study showed that moderate daily exercise can reduce women's constipation risk by about 44 percent.
Certain yoga poses can help stimulate the digestive system and relieve constipation.
Think of exercise as one deed to fill two needs: While you get your regular fitness in, these activities will also ease your discomfort and encourage regular, stress-free poops.
What Are the Best Exercises for Constipation?
Not-too-strenuous aerobic activity that gets the blood pumping can be helpful for avoiding constipation, says Linda Khoshaba, a doctor of naturopathic medicine, fellow of the American Board of Naturopathic Endocrinology, and founder of Natural Endocrinology Specialists, though the expert adds, “just getting up and moving can aid in the management of constipation.” In addition to gentle aerobic activity, other easy movements like yoga poses, deep breathing, stretching, and cycling can make all the difference in unclogging poop.
What Are the Best Exercises for Gas and Bloating?
As if constipation isn’t bad enough, this condition often comes with the added challenges of gas and bloating. Yes, exercise can help here, too. Lynn O’Connor, chief of Colon and Rectal Surgery at Mercy Medical Center and St. Joseph Hospital in New York, explains, “Yoga poses where you’re manipulating the body and the abdominal area are very helpful for gas and bloating.” Consider movements like the spinal twist, bridge post, and cat and cow for relieving your discomfort. Dr. O’Connor also recommends cardio activities like walking, bike riding, or gentle jogging to manage gas and bloating.
What Exercises Should You Not Do if Constipated?
“While exercise can be helpful in managing constipation, it’s important to avoid exercises and activities that can exacerbate the problem,” says McSorley. Steer clear of anything that puts “excessive strain on the pelvic floor, such as heavy lifting or intense core exercises like sit-ups or crunches,” she says. “These activities can cause increased pressure in the abdomen and make constipation worse.”
Sheth recommends you skip “high-intensity activities such as [speed or distance] running and weightlifting, which can cause the body to become dehydrated.” And whatever you do, whether it’s yoga, a brisk walk, or lap swimming, the experts say it’s best to go at a moderate pace to avoid any complications.
As you work out your poop problems, try to cut back on processed and refined foods, dairy products, and caffeinated drinks, which can complicate the digestive process. Likewise, O’Connor advises limiting alcohol intake during this period because of alcohol’s diuretic properties.
5 Exercises That Can Help Constipation
McSorley suggests the following five exercises for managing constipation.
Before you get started, be sure you’re properly hydrated, avoid eating immediately before working out to reduce your risk of cramps, and, as always, speak with your doctor before beginning any new exercise regimen, O’Connor says.
1. Walking
Taking a brisk walk for 20 to 30 minutes a day can help stimulate bowel movements and promote healthy digestion.
2. Yoga
Certain yoga poses, such as twists, as well as the seated forward bend and the wind-relieving pose, can help stimulate the digestive system and relieve constipation.
3. Cycling
Riding a stationary bike or going for a leisurely bike ride can help promote healthy bowel function. This low-impact cardio exercise has just enough movement to stimulate muscles in the abdominal area to encourage easier bowel movements without causing undue stress on your body. However, if you have hemorrhoids, bike riding isn’t advised, as it can add to your discomfort and worsen symptoms.
4. Swimming
Swimming is a low-impact exercise that can help stimulate the digestive system and promote healthy bowel function.
5. Kegels
Kegel exercises, which involve contracting and relaxing the pelvic floor muscles, can help improve bowel function by strengthening the muscles that control bowel movements.
Closing the Lid
In short, getting the body moving can alleviate your bathroom issues, so long as it’s done at a slow pace for easy stool movement. When you start to feel those telltale signs of blockage, options like walking, yoga, and kegels can get things going — and hopefully you’ll be back to your regular routine before long.
