Do you suffer from irritable bowel syndrome, but would you like to exercise without your complaints getting worse? Maybe even relieve your complaints? Then you really should give these 5 sports a try! And there are also 2 that you should avoid if you suffer from irritable bowels… Read along?
Read also :'5 ways to exercise more this week'
1. It can reduce fear and anxiety :Sport is known to reduce anxiety and restlessness and fear and restlessness often play a major role in irritable bowel syndrome.
2. It can help against constipation Exercise ensures that your intestines process your food faster. As a result, your body absorbs less water from your stool, making it easier for you to get rid of it afterwards…
3. It can help improve your sleep :Exercise helps people sleep better, as it can play a major role in your overall health, including your gut health.
It may sound simple, but walking can provide a lot of health benefits. Just 10 minutes a day can help improve your mental health and feel less stressed. Try to go for a walk at least one day a week, preferably in nature. This allows your mind and body to relax, so that your intestines can also relax.
Mindful sports, such as doing a yoga workout, can help you if you suffer from troubled bowels. Not only does yoga keep you moving, it also helps you to release stress. And now let stress be a factor that can alleviate IBS symptoms. Any type of yoga can help, but there are certain moves that can be very beneficial. Think of twists, the lotus position or the hero pose to relax your bowels after a meal.
You may think that breathing exercises aren't enough as exercise, but it's still wise to incorporate them into your routine. Because yes, breathing exercises also help your body and mind to relax. Try breathing exercises from your diaphragm:
– Place your hand on your stomach, just above your belly button, close your eyes and take a long, slow, deep breath for four seconds.
– Pause and then exhale slowly through your nose or mouth for four seconds. You can also repeat a mantra or word as you inhale and exhale if that helps you focus.
– Repeat this exercise five to ten times.
Looking for a low impact workout with great benefits? Then Tai Chi is the solution! Tai Chi is a Chinese martial art that consists of conscious, fluid movements with the idea of connecting your mind and body. Tai Chi can help reduce stress, anxiety and depression. It can also help you sleep better and boost your overall mood.
It is also important that you keep moving during the day. Especially if you sit for a longer period of time, your food will move more slowly through your intestines. This can worsen typical IBS symptoms, such as abdominal bloating. Do you have a sedentary occupation? Then seize every opportunity to exercise:walk while on the phone, take a walk when you go get coffee, have lunch on foot, etc.
Although sport can be a great way to reduce your IBS symptoms, this does not apply to every form of sport. There are also a few forms of sport that can actually make your IBS symptoms worse. Now it is of course different for every person, but as a PDS person it is better to avoid the following two forms of sport.
1. High-level endurance sport: if you're prone to getting diarrhea, you shouldn't risk training for a marathon. When you exercise at that level, blood will be pumped from your intestines to other muscles in your body, which can upset your intestines and make you more prone to diarrhea.
2. High-intensity sports such as HIIT: intensive workouts, such as HIIT workouts, can stimulate the ... of the stress hormone cortisol, which can make your complaints worse. If you exercise intensively for more than half an hour a day and notice that your complaints are increasing, take it easy. If your body burns too many calories, it can have a negative impact on your gut. And it's not worth it, right?
Source:Livestrong.com
