“In the presence of chronic gastrointestinal disorders such as irritable bowel syndrome, exercise is a great way to maintain overall health, encourage bowel muscles to behave more predictably, and help improve digestion.” Said doctor Erin Hendricks, MD. A virtual health clinic focused on intestinal health, Salvohealth functional health care professionals. “The best exercise for people with IBS is low to moderate aerobic exercise, which avoids sudden movements that can cause symptoms.”
Dr. Hendricks explains that there are many aspects to low-impact exercise that can help people with IBS in particular. In fact, studies show that “increasing levels of physical activity in IBS patients can usually be rewarded in the form of improved health and management of IBS symptoms.”
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Benefits of less impactful aerobic exercise for people with irritable bowel syndrome
- Because gastrointestinal problems are related to stress, it relieves stress that can reduce the symptoms of IBS.
- Promotes a good night’s sleep and prevents flare-up.
- It has both antioxidant and anti-inflammatory effects, can suppress systemic inflammation and improve the symptoms of IBS.
In addition to walking, other examples of less influential exercise include cycling, Pilates, or swimming. Dr. Hendricks especially recommends hiking. Because the soothing effects of being naturally with exercise fulfill a dual duty to reduce stress. You should be able to breathe faster, but still be able to talk, during low to moderate impact exercises.
Exercises that IBS people should avoid
“Not all types of aerobic exercise are optimal for IBS,” says Dr. Hendricks. “Some exercises are too abrupt and can jump and pop out too much to disrupt the gastrointestinal system and exacerbate abdominal pain, cramps, bloating, and other symptoms.”
Dr. Hendricks generally recommends avoiding moody activities such as CrossFit, long-distance running, HIIT, and high-speed martial arts. But she says that if you are passionate about these forms of exercise, you can always modify your activity. For example, in the HIIT class, change the jump squat to a squat with a heel raise. Or, if you like running, look for routes that have less impact on your body than pavement, such as trails and grass, or run at a slower pace.
Here are some of the less influential HIIT trainings you’ll want to put into your mix:
Overall, Dr. Hendricks states that people should not confuse low-impact aerobic exercise with simple activity, but it can still be high intensity. That means you are doing the best kind of exercise for your particular body. “Being kind to yourself and being consistent about taking care of your fitness helps both IBS and your overall quality of life,” she says.
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