A healthy digestive system is indispensable requirement of a healthy body. Throughout the day your digestive system is ingesting food, secreting fluids, breaking down and digesting fiber, absorbing nutrients and defecating waste. This is when it is all working correctly.
But then there are times when you have awful experience of indigestion, acid re-flux, bloating, pain, constipation or diarrhea. A regular practice of exercises can help prevent this kind of problems or aid in healing many types of chronic digestive complaints. Take a look below for our list of 10 exercises that can improve your digestion.
1. Aerobic Exercises
Constipation which seems to be the most common digestive disorder can be addressed by doing aerobic exercises. These basically includes low-moderate intensity exercises such as walking briskly, bike-riding, playing tennis, swimming, jogging—that accelerates your breathing and heart rate and makes you sweat. This helps to stimulate the natural contraction of intestinal muscles. Intestinal muscles that contract efficiently help move stools out quickly.
2. Pelvic Floor Exercises
Pelvic floor exercises, consists of repeatedly contracting and relaxing the muscles that form part of the pelvic floor, now sometimes colloquially referred to as the “Kegel muscles”. They help strengthen the pelvic floor muscles to help with bladder and bowel leaking, constipation and pelvic and rectal pain. These are the most suggested exercise for those who are suffering from fecal incontinence.
Most of you assume that sitting on chair whole day is the most comfortable part of our life with no work and so no stress. But to be true, the sedentary modern lifestyle of sitting all day has put a kink in the digestive process and makes normal digestion more difficult. Introducing walking into your daily routine can help the body and digestive system function optimally.
4. Boat Pose
To begin with boat pose, you need to sit knees bent and feet flat on the floor. Come forward on your sitting bones and lean back until elbows are straight. Lift your feet from the floor and bring arms forward. Sit on the “tripod” of your two sitting bones and tailbone.As you do this make sure your back doesn’t round and finally your knees must be straight forming a V-shape. Try to hold for 5 to 7 breaths. Talking about the advantages of this yoga pose, it lifts diaphragm to take pressure off stomach and liver creating space for air to flow through the belly. The pressure is being placed on the abdomen to aid in digestion.
We all acknowledge the value of sit-ups foraperfect toned body and a flat tummy, but there is a little more it does to improve digestion. It helps prevent a bloated belly associated with gas and regulate bowel movements. So instead of reaching for your medicine cabinet the next time you can’t go, try some sit-ups instead.
6. Triangle Pose
Do you want to say bloating belly good bye for once and all? Then do try this exercise on a routine basis. This is also like the twisting exercises I mentioned above but here the twisting motion tones energizes the intestinal tract and liver.
7. Forward Folding
This exercise basically massages your digestive organs. As the name suggests you are supposed to stand tall with legs and back straight and lean forward. Try to hold yourself in this position for 10-15 seconds.
8. Twisting Exercises
Twisting the body party in certain body stance help improved blood flow to the digestive areas, reduced gas, pain or inflammation and thus maintains a balance in the digestive process. Lying twist, or seated twisting or standing twist, all the three allows most movement of spine. As the spines twists, it allows blood to flow through the digestive tract and by the motion of the twist new blood will enter the digestive system.
9. Bow Pose
This is primarily a yoga pose where a pressure on abdomen in created as you lay on your belly. Your body gets shaped into a bow in this posture. How to do this exercise, you firstly lay on your belly, bring your hands alongside your body to grab the ankles. Inhale to lengthen and lift heels away from your buttocks. Hold for 3 to 5 breaths and release lowering your body back down. By extending arms and legs upwards there’s enough room for oxygen to flow through.
10. Breathing Exercises
You probably can’t get an easier and simpler exercise anywhere than this to improve your digestion. Just sit up straight and practice breathing deeply and slowly, in and out, using the muscles at the top of your belly. You can stimulate the energy points related to spleens and stomach meridians while you breathe deep.