3 Simple Exercises to Do Every Day to Kick Away Constipation

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Constipation is a very common intestinal problem. No matter children, adults or the elderly, there is a chance to experience difficulty in defecation. If there is difficulty in defecation, some people will choose to use laxatives, but if you use them indiscriminately, there will be sequelae at any time.

In fact, as long as you do some simple small exercises every day, it can already help promote intestinal peristalsis and strengthen muscle strength. Combined with eating habits such as adequate fiber and water intake, the problem of constipation can be greatly improved. Friends who have defecation problems, try it now!

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Exercise can promote intestinal peristalsis and strengthen muscles. It is especially important for people who have weakened muscles and have difficulty defecation, because defecation requires the strength of the diaphragm and core muscles, and more moderate-intensity aerobic exercise (recommended every week At least 3 times), such as brisk walking, cycling or swimming, etc., will be of great help to improve constipation.

 

Simple exercise 1: Cycling in the air

This exercise can promote intestinal peristalsis, and can exercise the core muscles, increasing the muscle strength required for defecation.

  • Lie on your back first, lift your legs off the bed, and bend and stretch your legs in turn. The movement is like riding a bicycle. The greater the range of flexion and stretching, the better. During the process, the entire abdomen will feel tightened.
  • During this period, it should be noted that the curvature of the lumbar spine should not be too large, so as not to put pressure on the lumbar spine. If necessary, a thin towel can be placed under the waist to reduce pressure.
  • It is recommended to do it once in the morning and evening, for 5 to 10 minutes each time, with a short break in the middle.

Simple Exercise 2: Waist Turning Exercise

This exercise helps to promote intestinal peristalsis and secretion of digestive juices, and the practice is very simple.

  • Stand up first, keep your upper body straight, keep your feet apart and keep them as wide as your pelvis, then bend your knees slightly, as if squatting slightly, to fix your lower limbs; then turn your upper body to the left and right, as large as possible, without speed too fast.
  • It is recommended to do it once in the morning and evening, with 30 to 50 rotations each time, and it is better to do it in the morning on an empty stomach. If it is not convenient to stand, you can also sit and turn your upper body as mentioned above.

 

Simple exercise 3: Abdominal breathing

This exercise can improve the blood circulation of the digestive system, promote intestinal peristalsis, and practice the coordination of the diaphragm, which can help defecation and relieve daily stress.

  • Lie on your back first, relax your whole body, put your hands on your lower abdomen, and then slowly inhale through your nose. You can imagine breathing air into your hands. At this time, your abdomen should slowly swell, and then slowly exhale through your mouth, and your abdomen will also slowly decline.
  • It is recommended to practice two to three times a day, 10 to 20 times each time.

 

People with reduced mobility can stand or sit more, do not force yourself to exercise

Don't force yourself to do some high-intensity exercise. You should also pay attention to the time of exercising. You should start exercising 1.5 to 2 hours after eating to prevent blood from flowing to the extremities, causing insufficient blood supply to the stomach and affecting digestion.
If you have limited mobility, you can also stand or sit up more, so your bowel movements will be better than when you are in bed.

Do not rely on drugs, adjust diet and living habits

It is not recommended that people with constipation often use oral or anal plugs to help defecate, because it will cause dependence in the long run, and it will make the intestinal tract lose its ability to function normally. Patients should start with daily life, improve diet and living habits, exercise more, and develop the habit of going to the toilet regularly.

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