How to exercise for people with irritable bowel syndrome

Posted by Master, Doctor Mai Vien Phuong - Department of Examination & Internal Medicine - Vinmec Central Park International General Hospital

Irritable bowel syndrome can affect everyday life. There is also no cure. However, for some people, certain lifestyle habits can help control symptoms. This includes regular physical activity. Exercise is thought to be able to ease IBS symptoms by minimizing stress, improving bowel function, and reducing bloating.

Although the underlying cause of IBS is unclear, a number of things can trigger flare-ups. These triggers are different for everyone.
Common triggers include:
Food intolerances such as lactose intolerance Spicy or sugary foods Emotional or mental stress Certain medications Gastrointestinal infections Hormonal changes For many people with IBS, a food intolerance can be the trigger. According to research from 2016Trusted Source , more than 60% of people with IBS experience symptoms after eating certain foods.
Exercise is not usually a trigger. In fact, a 2018 study found that low-to-moderate intensity activity can actually help reduce symptoms.
There are no firm studies on how more vigorous exercise affects IBS symptoms. But it's generally thought that intense or prolonged activities, like running a marathon, can worsen symptoms.

There is evidence that physical activity can reduce symptoms of IBS.
In a 2011 study, researchers found that exercise reduced the severity of symptoms in people with IBS. On the other hand, less physical activity is associated with more severe IBS symptoms.
While researchers are still learning how exercise controls IBS symptoms, it may be related to:
Stress reduction. Stress can trigger or worsen IBS symptoms, which could be explained by the connection between the brain and the gut. Exercise has a positive effect on stress. Sleep better. Like stress, poor sleep can trigger an IBS flare-up. But physical activity can help you sleep better. Increased air clearance. Regular physical activity can improve the body's ability to eliminate gas. This can reduce bloating, along with accompanying pain and discomfort. Encourage bowel movements. Exercise can also promote bowel movements, helping to ease your symptoms. Feeling happier. When you exercise regularly, you're more likely to adopt other healthy habits. These habits can minimize your IBS symptoms.

If you have IBS, you should do some exercises. Being active has many health benefits, including the ability to reduce IBS. You can try:
Go for a walk
Walking is a great option if you are new to exercise. Low impact and requires no special equipment. When done regularly, walking can manage stress and promote bowel movements.
Other Exercises for IBS
In addition to walking, you can also try the following exercises for IBS:
Jogging Leisurely Cycling Low Impact Aerobic Exercise Leisurely Swimming Fitness Fitness Organized Sports Stretching for pain relief Stretching is also beneficial for IBS. It works by massaging your digestive organs, reducing stress and improving gas release. This can help relieve pain and discomfort from IBS.
According to the 2015 study mentioned earlier, yoga stretching is ideal for IBS symptoms. You should perform gentle poses aimed at the lower abdomen.
Yoga poses for IBS include:
Bridge pose
Bridge pose is a classic yoga pose that involves your abs. It also focuses on your buttocks and hips.
Lay up. Bend your knees and place your feet on the floor, hip-width apart. Place your arms at your sides, palms facing down.
Engage your core. Lift your hips until your torso is diagonal. Pause.
Lower your hips to the starting position.

Supine Twist
Spinal twist stretches your low and medium torso. In addition to relieving IBS symptoms, it is also great for reducing lower back pain.
Lay up. Bend your knees and place your feet on the floor, side by side. Open your arms wide with the letter "T."
Move both knees towards your chest. Lower your knee to the right and turn your head to the left. Pause.
Return to starting position. Repeat in the opposite direction.

Breathing exercises
Relaxation is a key component of IBS management.
To enhance relaxation, try slow and deep breathing. According to a 2015 study on yoga, this breathing pattern increases your parasympathetic response, which reduces your response to stress.
You can try:
Diaphragm breathing. Also known as abdominal breathing, diaphragmatic breathing encourages deep and slow breathing. This is a popular technique that promotes relaxation and calm.
Sit on the bed or lie flat on the floor. Place your hand on your stomach.
Inhale for 4 seconds, deep and slow. Let your belly face out. Pause.
Exhale for 4 seconds, deep and slow.
Repeat 5 to 10 times.
Breathing through the nostrils
Alternating nostril breathing is a relaxing breathing technique. It is often done in conjunction with yoga or meditation.
Sit on a chair or cross your legs on the floor. Sit up straight. Breathe slowly and deeply.
Bend the right index and middle fingers towards the palm.
Close the right nostril with the right thumb. Slowly inhale through the left nostril.
Close the left nostril with the right ring finger. Slowly exhale through the right nostril.
Repeat as desired.
Exercises to avoid
High intensity exercises are not recommended for IBS. Examples include:
Fast running High intensity interval training Swimming competition Cycling Cycling More intense activities can worsen your IBS symptoms, so it's best to avoid them. they.

If you want to exercise more often, it's important to be prepared for IBS flare-ups. This will make your workout more comfortable.
Follow these tips to prepare for an IBS flare-up before, during, and after exercise:
Carry over-the-counter medication. If you are prone to diarrhea, have an over-the-counter (OTC) anti-diarrheal medicine available. Avoid food triggers. When planning pre-workout and post-workout meals, avoid your dietary triggers. Make sure you get enough fiber. Avoid caffeine. While caffeine can boost your workouts, it can worsen IBS symptoms. Drink water. Drinking enough water can help regular stools and relieve constipation. Locate the nearest bathroom. If you're exercising outside the house, know where the nearest bathroom is before you start. When to talk to a doctor
If you experience symptoms of IBS, or any change in bowel movements, see your doctor.
You should also see a doctor if you have:
Diarrhea at night Unexplained weight loss Vomiting Difficulty swallowing Pain that does not improve with bowel movements Bloody stools Rectal bleeding Abdominal swelling These symptoms may indicate see a more serious condition.

If you are diagnosed with IBS, ask your doctor about the best exercise routine for you. You can also talk to a personal trainer. They can recommend an appropriate regimen for your symptoms, fitness level, and overall health.
If you have IBS, regular exercise can help control your symptoms. It's important to choose activities of low to moderate intensity, like walking, yoga, and leisurely swimming. Breathing exercises can also be helpful by promoting relaxation.
In addition to physical activity, it is important to eat nutritious foods and get enough sleep. Your doctor can provide tips for practicing these lifestyle habits.
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