Gut health made easy: the top 10 exercises to try

The secret to a happy gut? Exercise!

Did you know that your gut health can affect not just your digestion but also your overall well-being? Yes, you heard that right! Your gut houses a diverse community of microorganisms, known as the gut microbiome, that play a crucial role in maintaining your physical and mental health. And maintaining a healthy gut should be our priority. But, how do you keep your gut healthy? Exercise can be your answer.

How does exercise help maintain a healthy gut?

Well, exercise is one of the most effective ways to do so! Exercise is more than just a way to stay in shape; it’s also a powerful tool for maintaining a healthy gut. When you exercise, you get your blood flowing, your muscles moving, and your heart pumping, which can help stimulate the muscles in your gut and promote better digestion.

Exercise can also enhance gut motility, which refers to the movement of food and waste through your digestive system. A healthy gut should have smooth and efficient gut motility, which can help reduce symptoms of bloating, constipation, and other digestive disorders.

In addition, exercise has been shown to improve gut microbiome diversity, and maintaining a diverse and healthy gut microbiome is crucial for overall gut health. Studies have found that regular exercise can enhance gut microbiome diversity, which can help improve digestive function and reduce symptoms of digestive disorders.

Which exercises are best for gut health?

In this blog, we bring you the top 10 tried and tested exercises that benefit your gut health. Let’s dive in!

1. Walking: The simplest and most accessible form of exercise, walking can do wonders for your gut health. A study published in the International Journal of Behavioral Nutrition and Physical Activity found that walking for just 30 minutes a day can improve gut transit time and enhance gut microbiome diversity.

1. Yoga: Not only is yoga great for your mental health, but it also positively impacts your gut health. A study published in the Journal of Alternative and Complementary Medicine found that practising yoga regularly can improve gut motility, reduce bloating, and relieve constipation.

1. High-Intensity Interval Training (HIIT): HIIT workouts boost your gut health. Intense physical activity can stimulate the muscles in your gut, improving gut motility and reducing symptoms of bloating and constipation.

1. Swimming: Swimming is an excellent low-impact exercise that can improve gut health. The rhythmic movements of swimming help stimulate gut muscles, promoting better digestion and reducing symptoms of digestive disorders.

1. Resistance Training: Lifting weights can improve gut health by strengthening the muscles in your core and increasing gut motility. A study published in the Journal of Strength and Conditioning Research found that resistance training can enhance gut microbiome diversity and improve gut transit time.

1. Dancing: Dancing is a fun and engaging form of exercise that can improve gut health. The repetitive movements and twisting motions of dancing can help stimulate the muscles in your gut, promoting better digestion and reducing symptoms of digestive disorders.

1. Tai Chi: Tai Chi is a low-impact exercise that has been found to improve gut health. The gentle movements and deep breathing exercises of Tai Chi can help reduce symptoms of bloating and constipation, improve gut motility, and enhance gut microbiome diversity.

1. Pilates: Pilates is a form of exercise that focuses on strengthening the core muscles, including those in the gut. A study published in the Journal of Gastrointestinal and Liver Diseases found that Pilates can improve gut transit time and reduce symptoms of bloating and constipation.

1. Cycling: Cycling is a great form of exercise for improving gut health. The rhythmic movements of cycling can help stimulate the muscles in your gut, promoting better digestion and reducing symptoms of digestive disorders.

1. Running: Running is a high-impact exercise that has been found to improve gut health. The repetitive movements and bouncing motions of running can stimulate the muscles in your gut, promoting better digestion and reducing symptoms of bloating and constipation.

Takeaway

So, whether you’re a fan of low-impact exercises like yoga or high-intensity workouts like HIIT, incorporating exercise into your routine can do wonders for your gut health, there’s an exercise out there for everyone. Not only will you feel better physically, but you’ll also feel better mentally, as exercise has been shown to have a positive impact on mood and mental health.

So, what are you waiting for? Get moving and give your gut the TLC it deserves!