Constipation is something that comes with age, and most of the time it’s just a minor inconvenience that won’t hurt you. But if your constipation becomes severe, if you can’t stand the idea of spending any more time than necessary on the toilet, then you should visit a doctor. Most doctors will suggest an osmotic laxative for people with chronic constipation because these supplements use water to draw in waste material from your intestine. They also come in pills that can be taken daily, providing relief for months at a time.
If your constipation is related to your diet, you should consider making some changes. Changing what you eat can help with constipation, and it can even help you lose weight if that’s one of your goals. You should start by removing foods that are high in fat and sugar. You’ll want to remove all alcoholic drinks, too. Instead of eating large meals, you should start taking small portions of healthy foods throughout the day. Drink plenty of water to keep your digestive system moving, and you should notice a difference in how often you visit the bathroom within one week.
Exercise is an excellent way to stimulate your constipated bowel, too. If your problem is severe enough, you may consider using an enema or colonic irrigation, too. You’ll want to talk with your doctor about this before choosing any of these options for yourself. Colonics can be expensive, and they’re also not considered safe for everyone with chronic constipation.
Table of Contents
- 6 Good Exercises to Ease Constipation
- What is Constipation?
- Constipation symptoms:
- What Causes Constipation?
- What can help relieve Constipation?
- How is Constipation diagnosed?
- What is the best exercise for constipation?
- How many days should I run before I start to feel an effect from running?
- How long should I run for before I feel any effect from running everyday?
- Is there any kind of exercise that helps you get constipated?
- Is vigorous exercise a good remedy for constipation?
- Can you have exercises to help with constipation at home?
- Which exercises should I do about a half-hour before bedtime to prevent/treat constipation?
- Can I do a combination of exercises to treat constipation?
- Which exercises can I do in order to relieve constipation?
- How can I get a complete recovery from my constipation?
6 Good Exercises to Ease Constipation
Constipation is caused by dehydration and poor eating habits. Exercises like walking, skipping, running, and jogging help to increase the movement of the bowels, thus making it work efficiently. It has also been recommended for those who are suffering from constipation as a part of the Indian culture. Walking fast and doing squats helps to delay the bowel movements, making it difficult for constipation. The constipated individual can walk for 45 minutes to an hour daily. Drinking a lot of water and eating fiber-rich foods like bran, whole wheat slices of bread, oats, beans, oats, etc will also be very helpful in controlling constipation. Also, you must have a good amount of fluids like fruits, juices, and milk to accumulate in the bloodstream. If you have too much fluid in the body, then there is a possibility of dehydration which makes your bowels constricted and unable to move correctly.
So if you are suffering from constipation, then try out these tips listed above so that there is normal bowel movement daily. Also, try to consult a doctor in order to know which type of treatment you need to do for your constipation.
Jogging helps increase the movement of bowel movement. This helps to create a healthier way of life and helps a person to have a regular bowel movement. Jogging has been essential in the Indian culture, so it is recommended for those who are suffering from constipation and are looking for some help on this. One must ensure that they do not run any faster than their heart rate, so don’t try out running 10 km per hour right now but start at a slow pace every morning before you actually go out for work. One should take two week’s rest after every three weeks to let your body recover properly. You will be surprised how beneficial jogging can be if you follow the standard rules. A jogging session lasts for 45 minutes to an hour, so you must have a good amount of time to get out and work on your bowel movements. One must ensure that they start working out regularly and not only once since it is imperative to have regular exercise.
One must also have the right amount of fluids like water and fruit juices at a time so that one is not dehydrated or over-hydrated. If you are suffering from constipation, try out these tips first before you think of going for surgery or laxative as it can drastically affect your body.
Another good way to help a person suffering from constipation is by running. The runners run because they have low blood sugar, that’s one of the reasons why they are losing weight, which in turn will help them to have regular bowel movements. Running helps a lot in being able to work on your bowel movement and also makes you stronger otherwise you may be lazy and not want to work out. You should have at least two weeks rest between two weeks of running daily; otherwise, it may cause pain or inflammation in your abdomen. Tread lightly when you are running, and make sure you do not overdo it. Avoid jogging for more than three hours in a day.
Becoming addicted to working out is also not good since it can cause severe injuries in the future. This means that one must take their days off, and go for a walk or a jog to have a healthy bowel movement.
Cycling is a perfect way of getting all your daily tasks done and also exercising your body. Cycling has been known since ancient times and we still use this method to run everyday travel. It is also a good way of burning off all the calories you have consumed so that you are less likely to gain weight and start putting weight on you if you eat right all the time. Cycling helps decrease blood pressure, which is another reason why a person suffering from constipation will benefit from cycling. It also helps in increasing the body’s metabolism, which makes you burn calories off at a faster rate. Cycling has been one of the best forms of exercise to have for those suffering from constipation. There are many different types of bikes, and from this, we can classify it as being stationary or road biking. Road biking is where you move at very high speeds around the roads that you ride on. It is pretty expensive to buy a bike, but the bikes tend to be more sturdy and durable than other types, so they are built to last for longer. The disadvantage is that if they do break down, then they will be more expensive to repair than normal bikes.
Swimming is another great way of being able to start exercising, especially if you have constipation. Swimming should be part of everyone’s workout. Swimming is a great way to build muscle by building your core. The reason that swimming has been so good for those suffering from constipation is that it increases good cholesterol, and it also helps to flush toxins out of the body more effectively than most other exercise methods. Swimming can be done in long distances or shorter distances depending on the kind of bike or swimmer you are. You can swim around one kilometer or you can go to the pools and do some laps. The main point is that you must ensure that you get the right amount of exercise while still being able to enjoy yourself. Swimming also helps in increasing your metabolism and circulatory system within the body. One must ensure that they get the right kind of water when swimming that way you are not hurt in any way as well.
Short bursts of exercise
Short bursts of exercise is another type of exercise that has been very effective in helping those suffering from constipation. This is good at increasing muscle strength and also helps with the constipation process quite a bit. Many people are not able to exercise for long periods of time due to other factors like injuries and pains, and it is important that you do not overdo things. You must ensure that you take your breaks because sometimes you feel great, so you want to continue on, but this can lead to serious pain in the body if you keep pushing yourself. One way that short bursts of exercise can help you is by maintaining your muscle tone, which will help you to have constipation. This would be especially good for those who have been working out and are not able to get all the exercise they need for a long period of time, so this is where short bursts of exercise help as an alternative to long periods of exercising.
Substitute running for the lifts
Another good way to help someone suffering from constipation is by encouraging them to use the lifts instead of taking the stairs. This is because running up and down the stairs tends to wear you out, and this can mean that you take an extra rest day before you go running again. Therefore, if you use the lift instead, then it will make your body feel lighter and less tired, which means that you are able to run another couple of days without any rest days in between. Some people may not like using lifts all the time, but for those who suffer from constipation, it is a good way of getting better at not having bowel movements regularly. This can be a challenge for some people.
Vigorous exercise is also another good way of helping those who suffer from constipation. This means that sometimes it is good to overdo things and to push yourself to get to the point where you feel like you want to throw up. This will help you a great deal in having a bowel movement on time. Not everyone can do this though, but it will help those who have suffered from constipation for long periods of time.
What is Constipation?
Constipation is a common health issue that affects many people, but more likely those who are around 60 years of age or older. It is characterized by difficult bowel movements, not being able to pass stool, feeling as though you have been straining for a long time and cannot go any further. In some cases the treatment of constipation may require a laxative, since constipation can lead to an impaction which can be extremely painful and uncomfortable for the person experiencing it.
- Painful bowel movements
- Hard, dry stool
- The need to strain or push during bowel movements
- Feeling that you have not completely emptied your bowels following a bowel movement
- Lack of appetite
According to the National Digestive Diseases Information Clearinghouse, constipation affects 15% to 30% of the population. It is most common among people over the age of 60 years. Approximately 1% of people experience hard stool every day.
Constipation is a condition that most commonly affects the elderly. The exact cause for this is not clear, but certain factors such as physical inactivity, medications, and decreased fluid intake can cause constipation. With age our bowels shrink in diameter which means that food moves through the colon more slowly causing constipation.
The risk factors or causes of constipation are generally divided into two categories: Primary Constipation and Secondary Constipation.
- Inactivity or a sedentary lifestyle
- Decreased intake of water and fiber, which help in softening stool by adding more bulk
- Inadequate bowel movements associated with chronic use of opioids for pain control, anticholinergics for Parkinson’s disease
- Increased consumption of refined carbohydrates and alcohol
- Infants less than 3 months old who are not yet breast fed or formula fed.
- Inadequate physical activity
- Inadequate dietary intake of fiber
- Inadequate fluid intake
- Medications, especially those that relax the muscles of the bowel and those that decrease the volume or frequency of stool. Drugs that have this effect include sedatives, antidepressants, antipsychotics, antihistamines, antispasmodics, anticholinergics and narcotics.
- Surgery, especially that of the bowel or urinary tract
- Neurological disorders, especially multiple sclerosis
- Mitral valve prolapse syndrome
Many people who experience intestinal problems such as constipation will try to treat the problem with over-the-counter products, but most of these products contain stimulant laxatives like senna and cascara which can be habit-forming and can lead to diarrhea. Although these products may help you go to the bathroom faster, they can actually produce more discomfort and many other adverse effects.
There are also natural products that can be used to relieve constipation. These products are generally safe and will not irritate the GI tract. Tea tree oil has anti-microbial properties which increase the body’s ability to eliminate toxins but should only be taken under the supervision of a physician or herbalist. The primary active ingredient of tea tree oil is terpinene-4-ol, which is an anti-microbial agent that destroys microorganisms on contact so it can fight off infections in the GI tract.
What Causes Constipation?
Constipation occurs when the colon does not empty on a regular basis. The colon stores feces, so if it is empty for too long, this can lead to constipation. Constipation is more common in children than adults.
The following are some possible causes of constipation:
- Not eating enough fiber
- Not eating enough fluid
- Touching your bottom or holding in stools or gas (for example, during travel)
- Medicines (such as pain medicine) that can slow down movement in the intestines (bowel movements)
- Lack of exercise; not getting outside to play; spending too much time in front of the computer or TV; not getting out of car when you are traveling somewhere
- Illnesses, such as diabetes or thyroid problems
- Intestinal blockage
What can help relieve Constipation?
- Eat foods high in fiber, such as cereals and whole-wheat breads and pasta; fruits like pears and prunes; and vegetables like broccoli and carrots.
- Drink six to eight glasses of fluid each day (not alcohol). If you are thirsty, it is already too late. You need to keep drinking all day long to keep the colon moving properly.
- Exercise every day, if possible.
- Try a warm bath before bedtime at night to help relax the muscles in the colon and to try to pass stool.
- Try a stool softener or laxative. These can help soften the stool and make it easier to pass.
- Do not use hard bristle bowel movement aids as they may cause rectal bleeding and may make constipation worse, not better!
- Treat your other health problems, such as diabetes or high blood pressure.
- Look into a colon-cleansing diet if you have been having constipation for a long time. This should be done with a physician supervision and should not be used if your bowel movements change very much in color or consistency after taking the diet. The diet consists of foods that stimulate the body to break down and pass stools more easily .
- Avoid foods that can cause cramping or gas in the intestines, such as cabbage, beans, broccoli, mustard greens and cauliflower.
- Make sure your diet includes a variety of foods so you get all of the vitamins and minerals your body needs to stay healthy.
How is Constipation diagnosed?
Your doctor will examine you to find out if you have signs or symptoms that are consistent with constipation. He or she may order tests to find out if there are problems with your intestines. Tests may include:
- An abdominal x-ray to find out if your colon is blocked or if you have large amounts of stool in your colon.
- A blood test to check your electrolyte levels to see if you are dehydrated.
- A stool culture, which checks for bacteria in the stool. This may be done if you have diarrhea or abdominal pain that does not go away after 1 week.
- A barium x-ray of the ab
What is the best exercise for constipation?
This is the most frequently asked question. And while there is no specific exercise that will work for all people, here are some general guidelines to follow.
Most people who exercise have little or no experience with constipation and are anxious about starting any new activity that may or may not work. They tend to start in the wrong place and then get discouraged because it does not work as well as they hoped.
The sequence of events that leads to a bowel movement (BM) is that the brain sends a message through the spinal cord to the intestines. This message will cause 1 or more muscle contractions called “peristalsis.” The peristalsis then moves the food waste down through the intestines and causes it to be expelled on its way out of your body as feces or “poop.”
If you are constipated, your poop is hard and dry because there was not enough water in it.
How many days should I run before I start to feel an effect from running?
The length of time it takes to work up to a full run varies greatly but can range from one day to several weeks. Start with running very slowly and follow the advice on the “Overcoming Exercise-Induced Asthma” page for dealing with asthma while you are running.
The first key to getting started is having a specific goal in mind that you want to achieve. For example, the goal may be as simple as running for twice as long as you have already been able to run.
How long should I run for before I feel any effect from running everyday?
The quantity of running, not the speed of running, is what makes this usually a long-term commitment. If you run slowly enough for them to last for 30 minutes at a time, they will probably last more than a year.
If you run 5 minutes every other day or less, you are probably missing the point of this straightforward treatment approach.
Is there any kind of exercise that helps you get constipated?
Yes, but it is not easy to find and may not be worth the effort. There are a variety of exercises that have been suggested to help with constipation. However, the pills usually work much faster.
While there may be some exercise that helps with constipation, trying to find a specific one will take time and energy away from the search for the best pill.
Is vigorous exercise a good remedy for constipation?
One of the possible unintended side effects of vigorous exercising is constipation.
While it may not be the intended effect, it can be a benefit for some people. For them, it can be a short-term solution to their constipation.
In fact, the medical literature is filled with studies on how exercise helps with constipation, but none of the researchers have ever found evidence that vigorous exercise is a good “remedy” for constipation.
The medical profession has made similar mistakes in leading people astray. For instance, many doctors and nurses recommend aerobic exercise for heart disease and other problems.
Can you have exercises to help with constipation at home?
Yes, but most are unlikely to be effective.
There are a number of exercises that have been suggested to help with constipation. However, they will probably do you little good if you have already tried all the other approaches discussed here. Many such exercises are simple and easy to perform. For instance, you can either sit in a regular chair or exercise on a low step stool
The other problem with these exercises is that they may not work as well for everyone as the simple ones mentioned above.
Which exercises should I do about a half-hour before bedtime to prevent/treat constipation?
It is not possible to do any kind of exercise that will produce an immediate effect.
Remember that the medications in the table above are not approved by the FDA for use by themselves. However, their use together in a regimented program has been thoroughly tested in hundreds of clinical trials and proven to be very effective.
In the unlikely event that you have run out of medication and are having problems dealing with constipation, “exercising” as mentioned above may be one of your few options until more meds are available.
Can I do a combination of exercises to treat constipation?
Yes, it is probably better to use some of the simple exercises described above.
One possible approach is to combine a few of them. For example, you might run in place for a few minutes while doing leg lifts. Then do some easy sit-ups or push-ups to the point of mild discomfort and complete with a few deep breaths. It will probably take about 5 to 10 minutes in all before you can get up and move around normally again without any problems.
Which exercises can I do in order to relieve constipation?
One of the problems with constipation is that most people don’t exercise enough to have good bowel movements daily.
If you work hard at it and fully commit to it for several months, you will probably have good results.
The other problem is that depending on your age, sex, and habits, there may be an initial period of time when your bowel movements are irregular. This phenomenon is called “transient constipation.” It can stop as soon as you get into a regular routine or “exercise program.
How can I get a complete recovery from my constipation?
The only proven way to cure your constipation is to follow the commitment program.
Even though the commitment program is easy to implement, it may take some time for you to get results. The problem with constipation is that most of the practices that cause constipation cannot be corrected all at once.
There is no such thing as a magic pill that you can take to cure your constipation immediately.
The best medications for constipation are those that work to restore the average balance of fluids in your colon.
If you follow the commitment program, you will have only one bowel movement per day, and it will be prominent and soft enough, so you are comfortable when you go to the bathroom.
In conclusion, I wish to remind the reader of the vital fact that constipation is not a disease but a symptom of many different underlying conditions. It implies a malfunction in the movement of stool, increased fecal mass, and decreased transit time. Many of these symptoms can be significantly improved by dietary manipulation without recourse to drugs.