Top 10 Best Exercises for IBS Relief & Management
Top 10 Best Exercises for IBS, Irritable Bowel Syndrome (IBS) impacts 10-15% of the world’s population, showing it’s widespread.1 But, there’s hope for dealing with this long-term issue. The right exercises can really help. They offer major relief and manage IBS symptoms well. This guide looks at the top exercises. They can make a big difference for people with IBS.
Managing IBS is about looking at both physical and mental health.2 Introducing easy, low-impact exercises daily helps. It enhances digestion, lowers stress and anxiety, and improves bowel function overall.1 From the power of yoga to the peace of Tai Chi, this article covers exercises just for the IBS community.
Not every workout fits well with IBS. Severe exercises like HIIT and long-distance training can make symptoms worse. They draw blood away from digestion.2 Our guide also lists which exercises to avoid and how to work out safely and effectively with IBS. It aims to help you control your IBS and enjoy life more.
Key Takeaways: Top 10 Best Exercises for IBS
- Gentle, low-impact exercises like yoga, Tai Chi, and walking can effectively manage IBS symptoms.
- Exercise improves digestion, reduces stress and anxiety, and promotes better bowel function for those with IBS.
- High-intensity workouts and endurance exercises should be avoided, as they can worsen IBS symptoms.
- Staying hydrated, identifying food triggers, and locating the nearest bathroom are key tips for exercising with IBS.
- Incorporating the top 10 best exercises for IBS can transform the lives of those living with this chronic condition.
Understanding IBS and the Role of Exercise
Irritable bowel syndrome (IBS) is a chronic condition of the large intestine. It brings symptoms like abdominal pain, cramping, and bloating. You might face constipation or diarrhea, and see mucus in your stool.2 It can really disrupt daily life. Sadly, there’s no cure for IBS. But, making changes in your lifestyle, such as working out regularly, can make the symptoms better.2
What is IBS?
IBS is a long-term issue that affects the large intestine. If you have IBS, you’ll know it from symptoms like pain and bloating. What makes IBS start isn’t fully clear. It’s probably a mix of things, like what you eat, the germs in your gut, and how your brain talks to your gut.
Common IBS Symptoms
If you’re dealing with IBS, you might have tummy pain, cramps, or feel bloated. Gassiness, constipation, and diarrhea are common, too. Plus, you may notice mucus in your stool. These issues can really get in the way of your life.
Benefits of Exercise for IBS Management
Working out can help with IBS. It cuts down on stress and makes your gut work better. Bloating also goes down. Research shows that things like yoga, Tai Chi, and even light cycling make a difference. They can help you feel better and boost your health with IBS.2 Staying active helps your stomach work right and keeps your gut full of good germs. This is key for handling IBS well.
Finding the right activities can help a ton if you have IBS. So, it’s smart to include them in your daily routine. This way, you can can cut down on how much IBS affects you. You can live a fuller life this way.
Gentle Exercises for IBS Relief
Gentle exercises help a lot with IBS. Practices like yoga, Tai Chi, and walking can make a big difference.2 Yoga focuses on the mind-body link and deep breathing. It improves digestion and cuts IBS symptoms.2 It also helps lower stress and anxiety, common IBS triggers.2 Tai Chi boosts well-being and lowers stress, also helping with IBS symptoms.2 Walking is a simple exercise that aids digestion. It eases constipation and helps move gas, making you less bloated.
Yoga for Improved Digestion and Stress Relief
Yoga is great for digestion and reducing stress. Its deep breathing and postures can lessen IBS symptoms.2A 2015 study found that doing yoga three times a week improved IBS symptoms.2 Certain yoga poses target the lower abdomen, ideal for IBS2. Deep breathing improves the body’s reaction to stress, a 2015 study shows.2
Tai Chi for Mind-Body Connection
Tai Chi is another good practice, connecting mind and body. It lowers stress and improves IBS symptoms.2 Practicing Tai Chi has made people feel less stressed. This has a good impact on dealing with IBS.
Walking for Easy Symptom Management
Walking is low-impact and aids digestion. It helps with constipation and gas, making you feel less bloated.2 A 2015 study showed walking was a favorite among people with less IBS symptoms.2 Another study linked daily steps to how bad IBS symptoms are.1 Adding a walk to your day is an easy way to manage IBS better.
Top 10 Best Exercises for IBS
The top 10 best exercises for IBS relief and management are gentle and low-impact. They offer big benefits to those with Irritable Bowel Syndrome (IBS). These activities help improve digestion, lower stress, and ease IBS symptoms.
Yoga
Yoga helps connect your mind and body with deep breathing and gentle poses. This can make digestion better, lower IBS signs, and cut stress down.2 A study in 2015 found that people with IBS felt better after doing yoga three times a week for 12 weeks.2
Tai Chi
Tai Chi is also a mind-body practice. It lessens stress and boosts well-being, which can help IBS signs.1 In a research, IBS sufferers who did Tai Chi for eight weeks had milder symptoms than those who didn’t do it.1
Walking
Walking is an exercise that’s easy on the body. It can help with digestion, ease constipation, and push out gas, which lessens bloating and belly aches.1 A study showed that more steps taken each day by people with IBS linked to fewer symptoms.1
Cycling
Cycling is good for easing IBS too.1 Those who kept up with cycling saw their symptoms get better over time.1
Swimming
Swimming is gentle and helps with IBS.1 It was found to lower stress and anxiety, making it good for IBS too.1
Exercises to Avoid with IBS
Regular physical activity can help people with IBS, but some exercises should be skipped or done carefully.2 Exercises like HIIT, running, and long endurance sports can make IBS worse.3 They take blood away from the gut, causing issues like cramps, bloating, and diarrhea.3 This extra stress isn’t good for the gut of someone with IBS. So, it’s better to choose easier exercises. These can help ease IBS symptoms without the harsh effects.
High-Intensity Interval Training (HIIT)
3 HIIT makes the gut less prioritized for blood flow, leading to cramping and bloating.
Running
2 People who move less often have a higher chance of having IBS. As for running, it can often cause diarrhea in those affected by IBS.3
Endurance Exercises
2 A study in 2015 found regular exercise can help IBS; its benefits lasted up to 6.2 years.1 Dr. Lacy has talked about how extreme exercise can lead to problems like loss of bladder control or sudden diarrhea. This is because such intense workouts can affect the colon’s blood flow, causing issues.
Tips for Exercising with IBS
Exercising with IBS needs special care for a good workout. It’s vital to drink lots of water to stay hydrated. This helps avoid issues like constipation that might make IBS symptoms worse.1 It’s usually suggested that women should drink around 90 ounces (oz) of water per day. Men, on the other hand, should aim for about 120 oz. Such amount is key for good gut health.1
Avoid Food Triggers
Avoiding foods that trigger IBS symptoms is crucial. A study from 2016 found that more than 60% of IBS patients face symptoms after specific meals.2 Knowing and steering clear of these foods can reduce stomach problems significantly.
Locate Nearest Bathroom
When exercising away from home, knowing where the nearest bathroom is can help. This is especially crucial for handling any sudden IBS-related needs.2 Activities that are very tough or last a long time, such as Marathons, may worsen IBS symptoms.2 Hence, it’s smart to be prepared, making it easier for those with IBS to work out safely and effectively.
Conclusion: Top 10 Best Exercises for IBS
Adding the top 10 best exercises for IBS relief like yoga, Tai Chi, and walking can help a lot.4 These easy, low-impact tasks make digestion better and lower stress.4 They also ease IBS symptoms. They help manage the condition well.4 Learning why exercise is good for IBS and how to work out safely is important. It lets people with IBS improve their life and get lasting relief from this gut issue.
IBS impacts between 5% and 10% of people, which is quite a lot.5 Over 80% of those with IBS see a doctor about it. And, it takes up 25% of a gastroenterologist’s time in the clinic.5 Adding the top 10 exercises helps. It makes symptoms better and lets people deal with IBS in a positive way. This improves their life and health.
Clearly, exercise is very good for managing IBS. It boosts digestion, lowers stress, and improves sleep and energy.4 These gentle exercises work wonders for those with IBS. Sticking to safe exercise and avoiding tough activities is key. It helps people with IBS find long-term relief and better their life quality.
FAQ
What is IBS and what are the common symptoms?
How can exercise help manage IBS symptoms?
What are some gentle exercises that are best for individuals with IBS?
What exercises should individuals with IBS avoid?
What tips should individuals with IBS follow when exercising?
Source Links
- https://www.everydayhealth.com/ibs/ibs-and-exercise.aspx
- https://www.healthline.com/health/digestive-health/ibs-and-exercise
- https://www.goodnessme-nutrition.com/ibs/best-worst-exercise-for-ibs/
- https://aboutibs.org/treatment/psychological-treatments/relaxation-techniques-for-ibs/
- https://fg.bmj.com/content/12/4/303
