Training for “lazy” intestines is the best way to combat constipation

Violation of the digestive process leads to problems with bowel movement. Constipation or difficult defecation is not only unpleasant sensations, but also a serious threat to overall health. Problems with the intestines can cause discomfort, pain in the abdomen and even lead to chronic diseases. However, often the cause of such problems is a sedentary lifestyle, malnutrition and stress. If your gut isn’t functioning properly, it’s worth considering “training” for it. In this article, we will look at how simple exercises can improve bowel function and defeat constipation.

Health ecology: Why do you have a "lazy" bowel?

“Lazy” intestine is a term that describes a slow bowel movement that leads to problems with bowel movements. Normally, the intestine performs its work quite efficiently, digesting food and removing waste from the body. However, when this process is disrupted, constipation occurs, which can be accompanied by symptoms such as bloating, flatulence and discomfort.

One of the main causes of constipation is a sedentary lifestyle. When the muscles of the body do not receive sufficient load, it affects the muscles of the intestine. The muscles responsible for the promotion of food through the intestinal tract begin to work poorly. Stress, poor nutrition and lack of fluids can also slow down the digestive process. In such a situation, the “lazy” intestine requires special attention and stimulation to improve its functioning.

How to train the intestines: effective exercises

Fortunately, many bowel problems can be solved with exercise. Strengthening the abdominal muscles and improving blood circulation in the intestine contribute to the normalization of the digestive system. Regular physical activity not only improves the bowel function, but also helps to avoid constipation, strengthens the overall tone of the body and reduces stress levels.

1. Exercises to strengthen the abdominal muscles
For bowel training, it is important to strengthen the abdominal muscles, as they play a key role in promoting food through the intestinal tract. Strong abdominal muscles contribute to better blood circulation in the abdomen, activate the work of the intestine and help to “turn” the digestive process.

One of the most effective exercises to strengthen the abdominal muscles is plank. Perform this exercise by maintaining a straight body position while standing on your elbows and socks. Hold the position as long as possible, gradually increasing the time. This exercise helps strengthen all the abdominal muscles, including those responsible for the work of the intestines.

Also useful. pelvic. Stand up straight, legs on the width of the shoulders, make several circular movements of the pelvis in one direction, then in the other. This exercise helps improve blood circulation in the abdomen and stimulate the intestines.

2. Yoga to improve digestion
Yoga is a wonderful tool for normalizing the work of the intestine. Some asanas have a direct effect on the digestive system, improving intestinal peristalsis and stimulating its work.

One of the best exercises in yoga to improve bowel function is cat-cow. Stand on all fours, inhale bend your back down (cow posture), and inhale round your back (cat posture). Repeat this exercise several times. This helps to activate the work of internal organs, including the intestines.

Also useful. dog-down pose, which helps improve blood circulation in the abdomen and relax the intestinal muscles.

3. Walking and running in the fresh air
One of the easiest and most affordable ways to activate the work of the intestine is regularityIncluding walking in the fresh air. Hiking or running stimulate the work of the intestine, improving its peristalsis and accelerating the digestive processes. A normal 30-minute walk each day will help significantly reduce the likelihood of constipation.

If you don’t have the ability to run, try walking in the park or around the house. The main thing is regularity and movement in the fresh air. This will contribute to a better metabolism and normalization of the digestive system.

Other Tips for Combating Constipation

In addition to physical activity, it is important to monitor lifestyle and diet. Here are some additional recommendations to combat constipation:

• Drink enough water: Lack of fluid can be one of the causes of constipation. Make sure you drink enough water throughout the day (at least 1.5-2 liters). Water helps to soften the stool and facilitate the process of its removal.
• Moisturizing and proper nutrition: Include more fiber in your diet - vegetables, fruits and whole grain products. Fiber helps to speed up the digestion process and normalize the stool.
• Don't put off going to the toilet: If you feel the urge to defecate, do not delay this process. The longer you delay, the harder it will be to empty your bowels.

Conclusion

A lazy bowel is not a sentence. With the help of regular exercise, proper nutrition and attention to your own body, you can significantly improve the work of the intestines and defeat constipation. Incorporate physical activity, yoga and walking into your life, as well as the importance of proper nutrition and water balance. Remember that taking care of your gut is about taking care of your overall health and well-being.