It is important to cultivate healthy habits in order to enjoy a better quality of life. Among these habits are governed by a balanced diet, drink enough water during the day, sleep, at least 7 hours a day, practice some sport, etc.
However, due to day-to-day occupations it can be difficult to have enough time to practice a sport on a regular basis. Therefore, in order to stay as active as possible, you can perform a simple exercise routine about two or three times a week.
By exercising, you not only ensure that you look better, but you will also increase your self-esteem and sense of well-being, sleep better, tire less when performing your daily activities, have more energy, be more positive and have the opportunity to prevent certain diseases or conditions.
One of them is constipation, which occurs due to the lack of regular movement of the intestines resulting in unusual or strained defecation. They are usually hard and sparse stools.
However, with the help of a proper exercise routine you can avoid constipation, reduce it and even eliminate it, in case you already suffer from it. In this way, you can enjoy a better quality of life and avoid complications related to this condition.
But, if you do not have the slightest idea of what kind of exercises you should perform for this purpose, you do not have to worry. In this opportunity, through this brief post, you will know what are the best exercises so you can avoid constipation and enjoy a more peaceful and pleasant bathroom experience.
Therefore, you cannot stop reading this post. You can’t miss any detail. Remember that your gut health is what’s at stake right now.
Instructions
By exercising regularly, the intestinal transit benefits, as the muscles of the central part of the body are activated, accelerating the movement of the intestines and thus facilitating digestion. Therefore, this is a good method to prevent constipation.
Walk
One of the most recommended exercises are anaerobic, such as walking, in combination with abdominal exercises for about 30 or 40 minutes, about 3 times a week. However, depending on the physical condition of the person, you can alternate walking with walking or running. But, to enjoy a more complete and effective exercise routine, you can include the following:
- The abs. This exercise is responsible for putting the central area of the body into operation, which causes greater fat burning and more intestinal mobility. Consequently, it also improves the transit of the same.
You can combine traditional abs with other alternatives, such as fitball, which is done lying on the floor, with your legs open in a V shape and with a ball at your ankles. The idea is to raise the body to reach the ball.
Perform about 3 sets of about 15 repetitions each so you can get better results.
Mobility exercises for the hip
You can combine these exercises with the abdominals in order to stimulate the muscles of the belly. Some of these exercises consist of:
- While sitting on the floor, place your legs in front with your back straight and your hands flat on the floor. From that position, rotate your hip from side to side for about 30 seconds.
- Seated, lift the buttocks off the floor and perform the same hip rotation as the previous exercise, in the same way, for about 30 seconds.
- While sitting, open your legs in a V and tilt your body forward until you touch your feet. Hold the position for 5 seconds and then switch sides. Repeat the exercise about 10 times with each leg.
Without a doubt, these are the best exercises that will help you avoid constipation. But what else do you need to know?
What You Need
Something you need to know is that constipation is a great annoyance that almost all people experience, more or less frequently. It should be noted that older people are more likely than younger ones. Hence the importance of performing the right exercises to avoid it.
Among its most common causes are: an inappropriate diet, low water intake, lack of exercise, containing the urge to go to the bathroom, excessive use of laxatives and the prescription of certain specific medications, such as antidepressants, diuretics, etc.
In addition to the exercises that I have already mentioned, you can practice aerobic exercises of low or moderate intensity, such as walking at a fast pace, jogging, cycling and swimming. In fact, these are the activities that work best.
Just by walking about 30 minutes a day, you will notice that your visits to the bathroom increase. If you are in good or optimal physical condition, then you can jog or run for 30 minutes a day.
The most appropriate time to exercise is two hours after eating, since the blood that is concentrated at the time of digestion is not diverted to the muscles and, therefore, the digestive process occurs naturally and normally.
Besides this exercise routine, what other things can you do to avoid constipation?
Councils
In order to prevent constipation, experts recommend drinking between 2 and 2 and a half liters of water a day, not containing the urge to go to the bathroom and trying to train your intestine to go to the bathroom every day at the same time.
It is also essential that you include in your diet foods that are rich in fiber, such as fruits, vegetables, cereals, legumes and seeds. Avoid skipping meals or eating processed foods, such as white bread, cakes, sausages, etc.
If you put these tips into practice, you can have the peace of mind of having a healthy intestine and keep constipation as far away as possible.