10 Best Exercises to Improve Digestion Naturally

Table of contents 

• Digestion and Exercise

• 10 Best Exercises for Good Digestion

• Other Tips to improve digestion at home

• Take-Home Points

• FAQ on 10 Best Exercises to Improve Digestion Naturally

Introduction

We are all aware that good digestion is the foundation of a healthy body and mind. It is the process through which our bodies digest food, acquire necessary nutrients, and effectively eliminate waste. While we frequently equate diet with digestive health, physical activity can also play an important part in maintaining our digestive tract in top shape. Regular exercise not only energizes the body but also aids in the regulation of bowel motions and supports a healthy digestive tract.

In this article, we'll delve into the ten best exercises for digestion that can significantly improve your gut health. These exercises are not only effective but also easy to incorporate into your daily routine. So, let's explore how a little movement can go a long way in enhancing your digestive health and overall well-being.

Digestion and Exercise

Digestion is critical to general health and well-being. It enables our bodies to break down food, absorb nutrients, and eliminate waste more efficiently. While food is important for digestive health, including regular exercise in your daily routine can bring considerable advantages and enhance digestion.

The human body is built to move, and physical activity activates many muscles, including those in the abdomen. In turn, this stimulation promotes peristalsis, the natural wave-like contractions that transport food through our digestive tract. Exercises promote peristalsis, which aids digestion and alleviates common digestive issues such as bloating, gas, and constipation.

Following are the ways in which exercises can positively impact digestion:

1. Improve blood circulation 

2. Enhance gut motility 

3. Stress reduction 

4. Weight management 

5. Regulation of hormones 

6. Enhanced gut-brain connection 

10 Best Exercises for Good Digestion

Regular exercise not only stimulates the body but also helps to regulate bowel movements and promotes a healthy digestive system. In this article, we will explore the ten best exercises to improve digestion:

1. Walking

Walking is a low-impact exercise that activates abdominal muscles and increases peristalsis (food passage through the digestive tract). A quick walk after a meal improves digestion by increasing blood flow to the stomach area and can help relieve bloating and gas sensations. This makes walking one of the best exercises for digestion. 

2. Yoga

Yoga positions that stimulate the digestive organs, such as the seated spinal twist (Ardha Matsyendrasana), are known as twists. These poses promote good digestion by massaging the intestines and increasing blood flow to the digestive tract. Yoga also relieves stress, which can exacerbate digestive issues thus making it another great exercise for good digestion.

3. Cycling

Cycling is a good cardiovascular workout that engages the core muscles and encourages digestion. It aids in the reduction of bloating and constipation by increasing intestinal movement and improving overall circulation making it one of the best exercises for digestion. Begin with short rides and progressively increase the duration as your fitness level improves.

4. Jumping Jacks

Jumping jacks are a simple yet effective exercise that gets your heart pumping and your abdominal muscles engaged. The rhythmic leaping motion stimulates digestion and relieves constipation. This is the reason why jumping jacks is one of the best exercises for digestion. Begin with a few repetitions and progressively increase the intensity and duration.

5. Pilates

Pilates exercises, particularly those that focus on the core, help to strengthen abdominal muscles and improve digestion. Pilates moves such as the Pilates hundred, leg circles, and the Pilates roll-up activate the core and stimulate digestive function. Pilates is another exercise good for digestive system.

6. Swimming

Swimming is a full-body workout that improves blood flow to all organs, including the digestive system. The mild pressure of the water on the abdomen improves digestion and might relieve constipation symptoms. Swimming also aids in the reduction of stress, which is frequently associated with digestive difficulties. This makes swimming one of the best exercises for digestion.

7. Jogging or Running

Jogging or running are one of the best exercises for good digestion. Moderate to high-intensity cardiovascular workouts, such as jogging or running, stimulate the digestive system. These activities promote intestinal regularity and digestion by increasing blood flow to the abdominal region. Begin at a slow and comfortable pace, gradually increasing speed and distance over time.

8. Plank stance

A core-strengthening exercise that activates the stomach muscles and aids digestion, the plank stance. Planks help to improve posture and support good bowel movements by stimulating the deep core muscles. As a result, plank stance is one the best exercises for digestion. 

9. Tai Chi

Tai Chi is a low-impact exercise that combines slow, soft motions with deep breathing. It improves the movement of Qi, or energy, throughout the body, particularly the digestive tract. Tai Chi practice on a regular basis can help to decrease stress, induce relaxation, and enhance overall digestive health, thus making it one of the best exercises for digestion.

10. Squats

Squats increase digestion by engaging various muscular groups, including the abdominals. Squats aid in the maintenance of regular bowel motions by increasing blood flow to the digestive organs. As a result, squats are one of the best exercises for digestion.  Begin with bodyweight squats and progressively increase resistance as you become more accustomed to the workout.

Other Tips to improve digestion at home

Several lifestyle and dietary adjustments can help improve digestion naturally at home. Here are some suggestions to aid digestion:

• Consume a well-balanced diet that includes a range of fruits, vegetables, whole grains, lean meats, and healthy fats. This provides your body with important nutrients and fibre which in turn improves digestion.

• Drink plenty of water throughout the day to aid good digestion. Water softens stools and keeps them from becoming constipated.

• Increase your fibre intake by including whole grains, legumes, fruits, and vegetables in your meals. Fibre bulks up the stool, encourages regular bowel motions, and improves digestion in general.

• Practice portion management and avoid overeating. Overeating strains the digestive system, causing discomfort, bloating, and indigestion.

• Reduce your intake of processed foods and sugar. Processed foods and sugar can upset the normal balance of gut bacteria and impede digestion. When possible, choose entire, unprocessed meals.

• Probiotics are beneficial microorganisms that create healthy gut microbiota and should be included in your diet. To aid digestion, include fermented foods such as yogurt, kefir, sauerkraut, or kimchi in your diet.

• Chronic stress can have a harmful impact on digestion. To promote relaxation, use stress management techniques such as deep breathing exercises, meditation, yoga, or engaging in activities that you enjoy.

• Physical activity stimulates digestion and promotes bowel regularity. On most days of the week, aim for at least 30 minutes of moderate activity.

• Avoid eating late at night. Try to eat your final meal two to three hours before going to bed. Eating too close to bedtime can cause sleep and gastrointestinal problems.

• Both alcohol and caffeine can irritate the digestive system. Limit your consumption of alcoholic and caffeinated beverages to support healthy digestion.

Take-Home Points

Regular exercise can considerably enhance digestion and support a healthy digestive tract. Finding a workout that you enjoy, whether you walk, practise yoga, cycle, or indulge in other forms of physical activity, helps ensure long-term adherence. Remember to start softly and increase the intensity and duration of your workouts gradually. Maintain a balanced diet and control stress levels in addition to exercise to optimise digestive health and general well-being.