Exercises For A Healthy Gut
Research has concluded that exercising regularly helps support healthy gut function. There are several types of exercise that work best to support our digestive system. Several studies have shown you can actually alter the composition of your gut with exercise.
Within 6 weeks of exercising, researchers were able to see the changes made in the microbiome of the subjects tested. When exercise was stopped the gut eventually reverted back to its previous condition. This means that if we want to keep a healthy balance of bacteria in our microbiome, consistency is important. Genetics and diet have significant effects on the microbiome as well.
They found in their subjects that there was an increase in microbes that help produce short-chain fatty acids. These fatty acids decrease inflammation in the body and boost our metabolism, as well as fight against insulin resistance, which can assist in diabetes prevention. The biggest changes were identified in persons who were lean compared to obese individuals.
What type of exercises work best to maintain a healthy gut?
Several studies have explained how cardiovascular exercises, specifically aerobic exercise sustained over a period of time, is most beneficial for your microbiome. Some examples of cardiovascular exercises are jogging, walking, swimming, and cycling.
3 types of exercises to try for improved gut health
1. Aerobic exercise
These are sustained endurance type exercises such as the one mentioned above: walking, jogging, cycling, and swimming. Aerobic exercise is also important for cardiovascular health.
It is recommended you get about 20 minutes of moderate aerobic exercise daily. Keep it interesting by alternating between different types of activities and including friends or family.
2. Yoga
Yoga can affect gut health by increasing circulation in the body while simultaneously encouraging gastrointestinal (GI) mobility. It also helps decrease stress levels which can affect your gut as well. High stress levels can cause an imbalance of bacteria. Here are some effective poses that focus on gut health:
Cat/Cow
Alternating bending and extending the spine. Slow intentional movements with gentle hold are best. Hold for 10-15 sec. Alternating for a set of 6-10x
Supine or seated spinal twist
Laying on your back with bent knees, bring both knees to one side of the body, keeping the upper back flat. Hold each position for about 20-30 seconds.
Triangle pose
Add this into your yoga flow or try it on its own. Stand with feet wide apart with toes facing out. Both arms start in a “T.” Reach out towards one side then tilt the body towards the foot. Other arm should be pointing to the ceiling. Hold here for 3-5 breaths, then switch to the other side.
Knee to chest stretch
Laying on your back hug both knees or if more comfortable, a single knee towards your chest. Hold here for 20-30 seconds, then switch to the other side.
Cobra pose
Lay on your stomach on a yoga mat. Place hands underneath your shoulders and lift your chest (upper body) up to a comfortable position. You can always lower down to your forearms. Hold for 3-5 breaths.
Bridging
Start laying on your back with knees bent. Squeeze your glutes and lift your hips off the floor. Repeat 15x, add more sets if wanted.
3. Abdominal focused exercise
crunches
Laying on a mat or ball. Keep the knees bent and hands behind the head. Crunch the upper body up (chin towards the ceiling) and slowly lower down. 15x, add more sets if wanted.
bicycles
Laying on a mat, bring the opposite elbow to knee, crunching the abdominals. Return to center, then switch to the other side. 10x, add sets if wanted.
leg lowers
Start laying on your back with both legs up at 90 degrees. Lower one leg towards the ground and hold at a comfortable level before lifting back up and switching legs. The lower back should stay flat on the mat throughout. 10x, add sets as wanted.
alternating knee to chest
Start laying on a mat with knees bent and lifted at 90 degrees. Lift head and chest on the mat and hold the position while alternating hugging the knee to the chest. 10x, add sets as wanted.
These are just some examples of exercises that assist in gut mobility. There are plenty of activities that you can do. Even standing in general is helpful in mobilizing our digestive organs. You can also think of any activity that bends or twists at the waist as helpful movements for the GI tract.
For example, activities like standing knee to chest and squats are exercises that can be beneficial too. You can be creative and combine an activity you like to do!
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Do you struggle with side planks? Try a modified version on your forearm and knee. You can add different exercises in this position to work the side body while working towards a full side plank.