If you have irritable bowel syndrome (IBS), you may hesitate to exercise due to bothersome symptoms like lower intestinal pain or worry about having a bowel movement during your workout. And these are valid concerns. After all, intense workouts and certain competitive sports can worsen IBS symptoms. But thanks to a few recent studies, living with IBS doesn’t have to mean a lifetime of no physical activity. In fact, the results suggest that low-to-moderate exercise can actually improve IBS symptoms for some people. Keep reading to find out the details.
How Your Workout Can Help
While exercise gets your bowels moving, that isn’t always a bad thing for those with IBS. A light workout could offer relief from bloating and gas.
Any form of exercise can reduce stress, which can positively impact other aspects of your well-being. Even light, regular exercise boosts your energy level and improves your heart health, lung health, mental health and more.
Irritable Bowel Syndrome and Exercise
If you feel ready to try exercise, keep the physical activity low to moderate in intensity. Don’t try anything too intense or competitive, especially if you’re new to working out. Here are great exercises to try:
- Aerobic workouts
- Biking short distances
- Jogging
- Light swimming
- Stretching
- Walking
Stretching can also reduce stress and general discomfort. Focusing on your breathing helps your digestive system, too. Deep, slow breaths help you relax — and a relaxed body, mind and spirit are always better than the alternative.
Be Prepared
If you have stomach issues after eating (particularly diarrhea), plan your workout accordingly. Feeling prepared for any bout of IBS will help ensure you can complete your full workout. It will also help to wear comfortable, nonrestrictive clothing if you tend to have a bloating stomach.
Remember to avoid food triggers and caffeine before exercising. Keep IBS medicine, like over-the-counter anti-diarrheal meds, on hand in case you start to feel lower abdominal pain or any other IBS symptoms. Drinking plenty of water is important, especially when exercising, so be sure to stay hydrated. And, of course, know the location of the nearest bathroom just in case.
Give Exercise a Try
While changing your diet is the first line of defense against irritable bowel syndrome, you may find that exercise plays a key role. If you haven’t exercised much before, start small, perhaps just a daily walk near your home. See if you notice any improvement in your symptoms, and build up your workout plan from there.
Remember that exercise can help some people with an irritable gut, but it may not work for everyone. If you notice your symptoms getting worse, lighten the intensity of your workout. If symptoms continue, it may be time to check in with your doctor to learn more about what causes IBS. If exercise doesn’t work well for you, your provider can suggest other lifestyle changes to try.
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