The Top Exercises for IBS Relief (Get Moving!)

group of women doing yoga

The Top Exercises for IBS Relief (Get Moving!)

  1. How can exercise help manage IBS symptoms?
  2. What are the potential benefits of exercise for IBS?
  3. What are the top five exercises that may be particularly helpful for individuals with IBS-diarrhea or IBS-constipation?
  4. What precautions should individuals with IBS-diarrhea take when exercising?
  5. What precautions should individuals with IBS diarrhea and IBS-constipation take when exercising to ensure their safety and effectiveness?
  1. Irritable bowel syndrome (IBS) affects 10-15% of the global population, and although not life-threatening, it can have a significant impact on a person’s personal life and mental well-being.
  2. Exercise can be a powerful tool in managing IBS symptoms, and regular physical activity has been shown to improve gut health, reduce stress, and improve overall physical and mental well-being, which can all help alleviate IBS symptoms.
  3. Studies have shown that regular physical activity can have a positive impact on gut health, help regulate bowel movements, and improve the function of the digestive system.
  4. Five exercises that may be particularly helpful for individuals with IBS-diarrhea are walking, swimming, yoga, Pilates, and Tai chi, as they are low-impact exercises that can improve gastrointestinal function and reduce symptoms of IBS-diarrhea.
  5. When exercising with IBS, it is important to have a plan in place, choose low-impact exercises, listen to your body, stay hydrated, and consult with a healthcare professional before starting a new exercise routine, especially if you have IBS.
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IBS Irritable bowel syndrome (IBS) is a common gastrointestinal disorder characterized by abdominal pain, bloating, and changes in bowel habits such as diarrhea or constipation. It is estimated to affect between 10-15% of the global population. 

While IBS is not a life-threatening condition, it can have a significant impact on a person’s personal life and mental well-being. The unpredictable nature of IBS symptoms can make it difficult for individuals to plan their daily activities and maintain a sense of control over their lives. The physical discomfort and embarrassment associated with IBS can also lead to feelings of anxiety and depression. It is important for individuals with IBS to manage their symptoms and seek support from exercise, healthcare providers, friends, and family to maintain a healthy mental state and improve their quality of life.

Are you suffering from IBS Constipation or IBS Diarrhea? If so, then this blog is a great resource for you. We’ve gathered some of the top exercises for IBS relief that are suitable for people struggling with both types of Irritable Bowel Syndrome. This blog will provide practical remedies to help minimize IBS symptom triggers and improve your overall quality of life.

Exercise and IBS

A letter sign that indicates toilet.

Exercise can be a powerful tool in managing irritable bowel syndrome (IBS) symptoms. There are many accounts of people who saw exercises cure their IBS. Regular physical activity has been shown to improve gut health, reduce stress, and improve overall physical and mental well-being, which can all help alleviate IBS symptoms.

 In fact, several studies have found that regular exercise can be just as effective or more as medication in reducing IBS symptoms. It is important to consult with a healthcare professional before starting a new exercise routine and to pay attention to how your body reacts to different types of exercise. It may be helpful to start slowly and gradually increase the intensity and duration of your workouts.

women doing yoga on yoga mat.
Breathing Exercises for IBS can alleviate IBS symptoms

 It is also important to find an exercise plan that works for you and your IBS symptoms. Don’t let IBS hold you back from the many benefits of exercise – incorporate it into your management plan and feel the positive impact on your symptoms.

Here are some pieces of evidence which substantiate the relation between exercise and IBS symptom alleviation.

a) The Link Between Physical Activity and Gut Health:

 Studies have shown that regular physical activity can have a positive impact on gut health. Exercise can help regulate bowel movements and improve the function of the digestive system.

ibs, probiotic, gut

b) Potential benefits of exercise for IBS:

 In addition to the physical benefits, exercise has been shown to reduce stress and improve overall physical and mental well-being. This can be particularly beneficial for individuals with IBS, as stress and anxiety can often exacerbate IBS symptoms.

Five Exercises Helpful for Individuals with IBS Diarrhea

Here are five exercises that may be particularly helpful for individuals with IBS diarrhea:

  1. Walking: Walking is a low-impact exercise that can help improve gastrointestinal function and reduce symptoms of IBS-diarrhea. It can also be easily incorporated into your daily routine.
  2. Swimming: Swimming is a great low-impact exercise that can help improve gastrointestinal function and reduce symptoms of IBS-diarrhea. The buoyancy of the water can also help take some of the strain off of the body.
  3. Yoga: Yoga can help reduce stress and improve overall physical and mental well-being, which can be beneficial for individuals with IBS diarrhea. It is also a low-impact exercise that can be easily modified to suit your needs and fitness level.
  4. Pilates: Pilates is a low-impact exercise that can help improve core strength and stability, which can be beneficial for individuals with IBS diarrhea. It is also a great option for those looking for a more gentle form of exercise.
  5. Tai chi: Tai chi is a low-impact exercise that involves slow, controlled movements. It has been shown to have a number of health benefits, including improving gastrointestinal function and reducing stress, which can be helpful for individuals with IBS-diarrhea.
yoga, exercise, fitness

Precautions for IBS Diarrhea Patient

When exercising with IBS-diarrhea, it is important to take a few precautions to ensure that you are able to exercise safely and effectively. Here are some things to consider:

  1. Have a plan in place: Make sure you know where the nearest bathroom is and have a plan in place in case of an emergency. It may also be helpful to bring a change of clothes and any necessary medications with you when exercising.
  2. Choose low-impact exercises: High-impact exercises such as running or jumping may exacerbate diarrhea symptoms. Instead, opt for low-impact exercises such as walking, swimming, or yoga.
  3. Listen to your body: If you are feeling especially fatigued or experiencing diarrhea symptoms, it may be best to take a break from exercise or reduce the intensity of your workout. It is important to prioritize your health and well-being.
  4. Stay hydrated: Dehydration can exacerbate diarrhea, so it is important to drink plenty of water before, during, and after exercise.
  5. Consult with a healthcare professional: It is always a good idea to consult with a healthcare professional before starting a new exercise routine, especially if you have IBS. They can help you develop a safe and effective exercise plan that is tailored to your needs.

It is important to consult with a healthcare professional before starting a new exercise routine, especially if you have IBS. It may also be helpful to start slowly and gradually increase the intensity and duration of your workouts. Pay attention to how your body reacts to different types of exercise and make adjustments as needed to ensure that you are engaging in an exercise routine that is safe and effective for you.

stomach pain, man, jeans

 

Five Exercises Helpful for Individuals with IBS-constipation

Here are five exercises that are particularly helpful for individuals with IBS-constipation some of these exercises are different from the exercises recommended for IBS-diarrhea, and do not put strain on the lower abdomen:

  1. Yoga: Yoga, like, for IBS-D patients can also help reduce stress and improve overall physical and mental well-being, which can be beneficial for individuals with IBS constipation. It is also a low-impact exercise that can be easily modified to suit your needs and fitness level.
  2. Rowing: Rowing is a great low-impact exercise that can help improve gastrointestinal function and reduce symptoms of IBS-constipation. It can be done on a rowing machine or in a boat on a lake or river.
  3. Elliptical training: Elliptical training is a low-impact exercise that can help improve cardiovascular fitness and reduce symptoms of IBS-constipation. It is a good option for those looking for a low-impact alternative to running.
  4. High-intensity interval training (HIIT): HIIT involves short bursts of intense exercise followed by periods of rest. It has been shown to be effective at improving gastrointestinal function and may be helpful for individuals with IBS-constipation.
  5. Swimming: Swimming is a great low-impact exercise that can help improve gastrointestinal function and reduce symptoms of IBS-constipation. The buoyancy of the water can also help take some of the strain off of the body.
Toilet

It is important to consult with a healthcare professional before starting a new exercise routine, especially if you have IBS. It may also be helpful to start slowly and gradually increase the intensity and duration of your workouts. Pay attention to how your body reacts to different types of exercise and make adjustments as needed to ensure that you are engaging in an exercise routine that is safe and effective for you. Along with that, it’s also important to integrate healthy foods especially probiotic foods that can help you with constipation.

Precautions for IBS Constipation Patients

When exercising with IBS constipation, it is important to take a few precautions to ensure that you are able to exercise safely and effectively. Here are some things to keep in mind:

  1. Stay hydrated: Dehydration can exacerbate constipation, so it is important to drink plenty of water before, during, and after exercise.
  2. Wear comfortable clothing: Tight or restrictive clothing can put unnecessary pressure on the abdomen and exacerbate constipation. Choose loose-fitting, comfortable clothing that allows for easy movement.
  3. Pay attention to your body: Exercise should not be painful. If you experience pain or discomfort while exercising, stop immediately and consult with a healthcare professional.
  4. Start slowly: If you are new to exercise or have not exercised in a while, it is important to start slowly and gradually increase the intensity and duration of your workouts.
  5. Consult with a healthcare professional: It is always a good idea to consult with a healthcare professional before starting a new exercise routine, especially if you have IBS. They can help you develop a safe and effective exercise plan that is tailored to your needs.
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Conclusion

Exercise can have a number of potential benefits for individuals with IBS. Regular physical activity has been shown to improve gut health, reduce stress and improve overall physical and mental well-being, which can help alleviate IBS symptoms. 

It is important to find an exercise plan that works for you and your IBS symptoms, and to consult with a healthcare professional before starting a new exercise routine. It may be helpful to start slowly and gradually increase the intensity and duration of your workouts.

 Pay attention to how your body reacts to different types of exercise and make adjustments as needed to ensure that you are engaging in an exercise routine that is safe and effective for you.

FAQs

What are the best exercises for IBS relief?

There is no one-size-fits-all answer to this question as the effectiveness of exercises for IBS relief can vary from person to person. However, some exercises that have shown to be effective for some people with IBS include low-impact exercises such as yoga, walking, swimming, and cycling. These exercises can help to reduce stress and anxiety, which are known triggers for IBS symptoms.

How often should I do these exercises for IBS relief?

It is recommended to exercise for at least 30 minutes a day, five times a week. However, it’s important to listen to your body and not push yourself too hard. If you’re just starting out, it’s best to start with shorter workouts and gradually build up to longer ones.

Can exercise worsen my IBS symptoms?

For some people, certain types of exercise can trigger IBS symptoms. High-intensity workouts or exercises that involve a lot of twisting or bending may worsen symptoms. It’s important to pay attention to your body and if you notice any changes in your symptoms during or after exercise, you may need to modify your routine.

Are there any other lifestyle changes I should make to complement these exercises?

Yes, making certain lifestyle changes can complement the benefits of exercise for IBS relief. These changes may include eating a healthy and balanced diet, avoiding trigger foods, getting enough sleep, managing stress, and staying hydrated. It’s important to work with a healthcare professional to determine the best approach for your individual needs.

How long does it typically take to see relief from IBS symptoms with exercise?

It’s difficult to predict exactly how long it will take to see relief from IBS symptoms with exercise as it can vary from person to person. Some people may experience relief within a few days, while for others it may take a few weeks or even months. Consistency is key, and it’s important to remember that exercise is just one part of a comprehensive approach to managing IBS symptoms.

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