Does exercise help IBS symptoms?
Movement is vital to a healthy lifestyle but when you are going through a flare-up the last thing you want to do is jump into gym leggings. But, what if exercise could be the answer to soothing your symptoms?
Studies show that increased physical activity can be beneficial for bettering the symptoms of IBS. Of course, adding in some extra stretching isn’t going to cure your bowel issues but the muscle contractions, endorphins and stress relief that are part and parcel of exercising can help to keep things moving.
That said, irritable bowel syndrome is a long-term condition that you need to keep an eye on. So, choosing to go for a run in the middle of a flare-up isn’t the best thing to do. But, introducing sustained and enjoyable exercise into your routine is thought to reduce the number of flares that you get and help you through them when they come.
Why does exercise help with IBS symptoms?
IBS can be caused by or flare-up because of increased stress. When we feel overwhelmed or stretched our bodies release loads of fight or flight hormones including orticotropin-releasing factor (CRF) which is directly linked to gut bacteria. When there is too much of this hormone whirring around, it causes an immune response that causes our intestinal bacteria to be imbalanced. Exercise is a great stress-buster, whether it’s a run to clear your head or some yoga to gain focus.
As with stress, a lack of sleep can wreak havoc on your intestine. In fact, 40% of people with IBS report that they have issues with getting shut-eye. By getting your blood pumping and expelling energy throughout the day, you will encourage a better night’s sleep which can help with symptoms.
Doing regular exercise also helps when it comes to encouraging movement and more gas clearance. As we move, muscles in our bodies relax and contract which means our organs are getting a workout too. Our fluid intake is also more likely to increase when we exercise which means we are less likely to be constipated and stools are easier to pass.
Which exercises are good for soothing IBS symptoms?
Yoga
A 2019 study shows the benefits of yoga practice for people with IBS. Thanks to its focus on the mind and body connection, the slow-moving exercise can help the gut-brain connection and improve digestion. Breathwork is also great for eliminating any stress that could be causing your bowel issues.
Swimming
Ticking off your morning lengths at the local pool is not only a full-body workout - which helps to get rid of gas - but it is famously great for your mental health. Whether you prefer a low impact aerobics class or you’re one for the fast lane, swimming does not induce cramps like running can so can be great for people who experience diarrhoea.
Walking
A walk a day could keep your IBS at bay. Although you might find it hard to take time out of your day to up your step-count, making sure you get some air works wonders for your mental and physical health. What’s more, tons of research shows that a sedentary lifestyle can cause constipation so by getting your 10,000 you’re also protecting your tummy.
If you need extra support for you IBS, why not check out our ibshub? There you will find support programmes, articles and expert advice to help you manage your condition.
Information contained in this Articles page has been written by talkhealth based on available medical evidence. The content however should never be considered a substitute for medical advice. You should always seek medical advice before changing your treatment routine. talkhealth does not endorse any specific products, brands or treatments.
Information written by the talkhealth team
Last revised: 6 January 2022
Next review: 6 January 2025
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