It is important to cultivate healthy habits in order to enjoy a better quality of life. Among these habits are following a balanced diet, drinking enough water during the day, sleeping at least 7 hours a day, playing sports, etc.
However, due to day-to-day occupations, it can be difficult to have enough time to practice sports on a regular basis. Therefore, in order to stay as active as possible, you can do a simple exercise routine two or three times a week.
By exercising, you not only make sure you look better, but you will also increase your self-esteem and sense of well-being, you will sleep better, you will be less tired when carrying out your daily activities, you will have more energy, you will be more positive and you will 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 an unusual or strained bowel movement. They are usually hard and scanty stools.
However, with the help of an appropriate exercise routine you can avoid constipation, reduce it and even eliminate it, in case you already suffer from it. In this way, you will be able to enjoy a better quality of life and avoid complications related to this condition.
But, if you have no idea what kind of exercises you should do for this purpose, you have nothing to worry about. On this occasion, through this short post, you will learn what the best exercises are so that you can avoid constipation and enjoy a more peaceful and pleasant experience in the bathroom.
Therefore, you cannot stop reading this post. You cannot miss any detail. Remember that your intestinal health is what is at stake right now.
Instructions
By practicing exercise on a regular basis, the intestinal transit benefits, since 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.
To walk
One of the most recommended exercises are anaerobic exercises, 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, it is possible to 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 its transit.
You can combine traditional sit-ups with other alternatives, such as the fit ball, which is performed 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 be able to reach the ball.
Perform about 3 sets of about 15 repetitions each so you can get better results.
hip mobility exercises
You can combine these exercises with abdominal exercises in order to stimulate the abdominal muscles. Some of these exercises consist of:
- While sitting on the floor, place your legs in front of you with your back straight and your hands flat on the floor. From that position, he rotates his hips from side to side for about 30 seconds.
- Sitting, lift your buttocks off the ground and perform the same hip rotationas in the previous exercise, in the same way, for about 30 seconds.
- While sitting, open your legs in a V and lean your body forward until you touch your feet. Hold the position for 5 seconds, 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 do you need
One thing you need to know is that constipation is a major nuisance that almost everyone experiences, more or less frequently. It should be noted that older people are more likely than younger people. Hence the importance of performing the appropriate exercises to avoid it.
Among its most common causes are: an inappropriate diet, low water intake, lack of exercise, restraining the desire 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 I’ve already discussed above, you can do low- to moderate-intensity aerobic exercises, such as brisk walking, jogging, bicycling, and swimming. In fact, these are the activities that give the best results.
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 practice 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.
In addition to this exercise routine, what other things can you do to avoid constipation?
Tips
To prevent constipation, experts recommend drinking 2 to 2.5 liters of water a day, not holding back the urge to go to the bathroom, and trying to train your gut to go to the bathroom at the same time every day.
It is also essential that you include foods that are rich in fiber in your diet, 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.