Moderate exercise helps you to avoid and to relieve constipation. But
more than just help you to avoid constipation, exercise can make you
feel better all over by giving you more energy and generally encouraging
better dietary habits.
Before beginning any new exercise routine, check with your physician.
Its generally recommended that you exercise at least three times a week,
steadily for 20 to 30 minutes, or enough to raise your heart rate3. Start
gradually and work up to a full workout. Be sure to include proper
warm-up stretches and a cool-down period, as well. As you probably know,
putting yourself through a tough workout without building up to it could
result in injuries. Walking is an excellent way to start any exercise
program3. You can walk outside when it's temperate, or inside a gym or
large shopping mall in bad or cold weather. For extra incentive, you may
consider consulting a fitness expert or joining a fitness center. An
instructor can help you set up an exercise schedule and keep you
motivated. Most health clubs will also do a fitness test to help assess
your fitness level.
Whatever you do, choose an exercise routine that fits nicely into
your daily routine so that the benefits become a regular and enjoyable
part of your life.
- American Gastroenterological Association. AGA Website, Constipation. Patient Center. AGA Website. Available at: http://www.gastro.org/patient-center/digestive-conditions/constipation
- National Institutes of Health. The National Digestive Diseases Information Clearinghouse (NDDIC). Constipation. NIH Publication No. 07–2754. July 2007 http://digestive.niddk.nih.gov/ddiseases/pubs/constipation/
- National Institutes of Health. National Heart, Lung, and Blood Institute. Check Your Physical Activity and Heart Disease IQ. NHLBI Website. Available at: http://www.nhlbi.nih.gov/health/public/heart/obesity/phy_act.htm. Accessed September 14, 2011.