When it comes to going number two, we all want things to flow smoothly. But if you’ve ever experienced irregular bowel movements, you know how disruptive it can be to your quality of life. Constipation, bloating and digestive discomfort can leave you feeling sluggish and unwell. The good news? There’s one simple daily habit you can adopt to support your digestive system and improve your bowel health, and that’s regular exercise.
Besides keeping your body strong and healthy, physical activity is essential for maintaining a well-functioning digestive system and supporting gut health. In this article, you’ll learn why regular exercise is one of the best habits you could do to poop better, get expert tips for incorporating movement into your daily routine, and discover other strategies for healthy bowel movements recommended by gastroenterologists.
How Regular Exercise Can Help You Poop Better
May Improve Your Gut Motility
If your digestive system feels sluggish, getting your body moving might be the solution. One study showed that low-to-moderate aerobic exercise (think walking, swimming or cycling) improved gut motility after just 12 weeks of training.
“Exercise stimulates the natural contraction of intestinal muscles known as peristalsis,” says David Clarke, M.D.a clinical assistant professor of gastroenterology at the Oregon Health & Science University. “This process is essential for moving food through the digestive system efficiently, preventing constipation and reducing bloating. Regular movement can decrease the time it takes for food to pass through the large intestine, limiting water absorption from the stool and making it easier to pass.”
Can Help You Digest Protein Better
Protein is essential to a healthy diet, but some sources, such as red meat, can sometimes be difficult to digest. That’s where exercise comes in. According to Kenneth Brown, M.D., a gastroenterologist, gentle activities like walking can help improve digestion by speeding up the breakdown and absorption of protein.
“Exercise like walking helps your body digest protein and amino acids better,” Brown explains. “Protein can often be difficult to digest and walking helps to reduce the amount of time it takes the body to digest proteins.”
May Help Reduce Stress
Some research has shown that stress is a common trigger for gastrointestinal issues like constipation, diarrhea, functional dyspepsia (indigestion) and irritable bowel syndrome (IBS). Yet, science suggests that physical activity is a natural stress reliever that can help lower cortisol levels and release endorphins that boost mood and relaxation.
Clarke notes, “Stress can negatively impact digestion and exacerbate conditions like irritable bowel syndrome. By reducing stress levels, exercise can help maintain a healthier digestive system and alleviate symptoms of stress-related digestive disorders.”
May Support a Healthy Microbiome
Your gut is home to trillions of bacteria essential for digestive and bowel health. Regular physical activity may enhance the diversity and balance of these microbes and create a healthier environment in your digestive tract.
“Regular exercise promotes the growth of beneficial microbes that support digestive health, immune function, and overall well-being,” Clarke explains. “This improved microbial balance can potentially lower the risk of various digestive disorders.”
May Strengthen Your Abdominal Muscles
Core exercises do more than tone your abs; they can also help support your digestive tract and other organs. In fact, one small study suggested that 12 weeks of core strengthening exercises helped reduce transit time and alleviate constipation in young adult women.
“Core exercises help tone the muscles of the digestive tract and abdominal wall, making bowel movements easier and preventing bloating,” says Clarke. “Abdominal workouts increase fat burn and metabolism, allowing healthy bacteria to function better and reducing midsection fat. Strengthening your core can help improve both gut health and digestive efficiency,” adds Brown.
Tips to Incorporate Regular Exercise Into Your Routine
Adding regular exercise to your routine doesn’t have to be complicated or time-consuming. Here are some practical tips to get started:
- Start Small: Going for a short 15 to 20-minute walk after a meal is an excellent way to promote digestion. “Walking helps your body to extract and circulate more phenolics from foods,” says Brown.
- Stay Consistent: Aim for at least 150 minutes of moderate exercise per week, as recommended by the Centers for Disease Control and Prevention.
- Mix It Up: Variety is the spice of life, as they say. To help prevent your exercise routine from going stale, make sure you find joy in it and incorporate a mix of:
– Aerobic activities: walking, running, swimming and cycling.
– Strength training: bodyweight exercises, resistance bands and light weights.
– Low-impact options: yoga, tai chi or Pilates, which can be especially helpful for stress relief and “the way to go for helping out your gut health,” says Brown. - Incorporate Movement Throughout the Day: Short bursts of activity add up. Take the stairs instead of the elevator, park farther from your destination, stretch during work breaks, or go for a walk when taking phone calls.
Other Strategies to Improve Your Bowel Health
Eat a High-Fiber Diet: “Foods high in fiber, such as fruits, vegetables, whole grains and legumes, help keep your stools soft and promote regular bowel movements,” says Brown. Soluble fiber (the kind found in foods like oats and beans) absorbs water and forms a gel-like substance that helps soften stool, while insoluble fiber, present in things like apple skins and broccoli stems, adds bulk and helps food pass more quickly through the digestive system.
Stay Hydrated: “Drinking plenty of water or other fluids helps prevent constipation by softening stools and making them easier to pass,” explains Clarke. The goal is to drink enough fluids so that your urine is light in color, a sign that you’re adequately hydrated. Additionally, Brown notes that staying hydrated can keep stools soft and moist and reduce the likelihood of constipation.
Don’t Ignore the Urge to Go: “When you feel the need to have a bowel movement, try to go as soon as possible,” says Brown. “Ignoring the urge can lead to harder stools and more difficult bowel movements. He also cautions against straining while pooping, as this can potentially cause hemorrhoids and fissures.
Include Probiotic-Rich Foods: Science suggests that fermented foods like yogurt, kefir, tempeh, sauerkraut and kimchi may help increase the good bacteria in your gut and support digestive health.12 Clarke says, “Regularly consuming foods containing probiotics can promote a healthy gut microbiome, which supports digestive health, immune function, and overall well-being.”
The Bottom Line
If you’re looking to improve your bowel health and support digestion, regular exercise is the way to go! Exercise can help stimulate intestinal contractions, promote digestion, reduce stress and support a healthy gut microbiome. A daily walk, some yoga or a quick strength-training session can help you poop. Other gut-health-friendly habits include eating foods high in fiber, staying hydrated and consuming probiotic-rich foods.
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