Best Exercises and Health Habits To Improve On Digestion:

Best Exercises and Health Habits To Improve On Digestion

In-case you eat so much that you feel bloated, then there are actually a few specific exercises that will help to boost your digestion. In fact, healthy exercises and digestion go hand in hand and that’s why you need to develop healthy habits that can help prevent gas, bloating, and indigestion. However, always make sure that you aren’t exercising on a full-stomach because it could lead to indigestion. All in all, below are some of the steps you can follow when doing exercises that improve on digestion.


STEP-1: Specific Exercises to Improve On Digestion:

> Try walking: Go for a 15-minute walk after a meal to help aid digestion by stimulating “peristalsis” which is a process of moving food through your digestive system. Additionally, a short post-meal walk can also help lower blood sugar. So, walk on a treadmill or around the neighborhood to get some fresh air as food digests.

> Do jump-rope skips: Jumping the rope is actually a great cardio exercise that will help improve on your digestion. So, get jump-rope that fits you and skip for about 15 minutes. In fact, cardio-workouts get your heart rate up and are one of the best ways to boost your digestion.

> Perform full-body roll-ups: Begin by lying down flat on the ground or on a yoga-mat and then take a deep breath while raising your arms up so that they’re perpendicular to the floor. After, breathe out and sit all the way up while reaching up overhead and leaning forward to reach towards your toes. Slowly roll back down until you’re lying flat on the ground in the starting position. This exercise will work your core and help boost your digestion. Do about 10 reps of this exercise.

> Avoid doing high-intensity exercises: Exercises like sprinting, gymnastics, weight lifting, and other intense workouts can actually cause indigestion and acid reflux. So, consider doing moderate to low impact exercises like; walking, light-jogging, and jump-rope to help improve on your digestion.


STEP-2: How to Stretch to Improve On Digestion:

> Do seated forward folds: Get into a seated position while on the floor or on a yoga-mat. After, take a breath and lift both arms up over your head. Exhale and lean forward while bringing your nose to the knees. Reach your arms as far forward as you can and then hold this position for 3 breaths and after unfold and return to the starting position so as to massage your abdominal region and improve on digestion. Repeat the exercise for 3 times to help stimulate your entire abdominal and pelvic region.

> Perform a crescent lunge with a twist: Begin by standing up tall and then take a big step forward with 1 leg while bending your knees and then sink your hips down so that you’re in a stable lunch position. After, bring the palms together in front of your chest and then rotate your upper body towards the bent leg and rest your elbow on the bent leg. Hold this twist for 3-4 breaths and then slowly release it and return to the starting position. Repeat the exercise on the other leg to improve blood flow in your abdominal region. Do about 2-3 reps on each leg. When you return to the normal position, the increased blood flow can help improve on digestion.

> Do a bellows pose: Start by lying flat on your back and then take a big breath as you raise your arms above the head. Exhale and bring your right knee to the chest. After, interlace your fingers and hug the knee to your chest for 3 breaths. Release your knee and return to the starting position. Repeat the movement with your other leg. Consider doing the exercise for 3-times on each leg to help relieve gas, constipation, and indigestion.

> Get into a cat-cow position: To do this, get down on your hands and knees so that your hands are even with the shoulders and your knees are even with the hips. Keep your back flat and after exhale and round your back up as much as you can to do a cat stretch. After, take a big breath as you drop your spine and open up your chest to do a cow stretch. Alternate back and forth between cat and cow for 10 breaths to flex and relax the ab muscles which can help with digestion. In fact, the action of your breathing and activating your diaphragm boosts your oxygen levels and helps with digestion.

> Perform a child’s pose: Start by kneeling down so that your knees are open and the toes are touching. After, bend your body forward so that your forehead is resting on the floor and then stretch your arms above the head and allow your stomach to relax. Take 10 breaths in this position to help boost digestion. Use this pose to finish your exercise.


STEP-3: Healthy Habits That Improve On Digestion:

> Exercise after 2-3 hours after a meal: Give your body some time to process your meal before you get active since large-meals tend to delay your digestion. In fact, wait for at least 2-hours after a meal and then exercise. Likewise, consider eating fast-digesting foods like high-carb, low-fat foods if you plan on exercising after eating. On the other hand, avoid eating a lot of protein and high-fiber foods before you work-out because these foods take longer to digest.

> Workout for 3-4 times a week to keep the digestive system healthy: Regular exercises will help to improve on your digestive health. So, try exercising on a daily basis or for at least several times a week. Additionally, do exercises that you enjoy so that you’ll be more likely to stick to a fitness-routine.

> Try eating a well-balanced & healthy diet: What you eat actually makes a big difference in your digestive health. So, focus on consuming whole-grains, lean-proteins, and healthy-fats. On the other hand, avoid eating processed or junk foods and limit on the amount of sugar that you consume.

> Always stay hydrated while exercising: Ensure that you drink enough water to replace any fluids you lose from sweating as you work-out. In fact, you should drink 17–20 ounces (500–590 mL) of fluid in about 2-3 hours before you exercise and another 8 fluid ounces (240 mL) in about 20-30 minutes before you start exercising. While exercising, try consuming 7–10 fluid ounces (210–300 mL) every 10-20 minutes. Likewise, in about 30-minutes after finishing to exercise, drink another 8 fluid ounces (240 mL). This is very important because dehydration can lead to exercise-related gastrointestinal problems like constipation, acid reflux, and other digestive issues.

> Quit smoking: Smoking can actually negatively affect your digestion. So, if you’re smoker, then consider quitting immediately if you can. In fact, this will help to improve on your digestive and overall health. Consider getting Nicotine-Gum to help you quit smoking.

Exercises for Better Gut and Digestive Health


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