The physical exercise will help improve constipation as it improves intestinal transit.
If there is a digestive disorder that affects a large part of the population that is constipation. The lack of fiber in the diet added to the type of food consumed and lifestyle can cause an imbalance downward in our instestinales habits.
The physical exercise will help improve constipation, as it complements the peristalsis of the intestines and helps the intestinal transit flow, reducing dryness and hardness of stool.
When should you exercise?
It is advisable to wait a couple of hours after finishing the meal to start doing exercise and blood not deviate from the digestive tract to the muscles and not entorpeceremos the digestion process.
What kind of exercise do?
What kind of exercise do?
Especially aerobic exercises that are maintained over time and with repetitive movements will make an effect of further digestion. Walking 30 minutes a day, running, swimming or cycling strengthens the abdominal muscles and promotes intestinal transit.
Also some stretching exercises can help against constipation:
Lie down on the floor on a mat and bend your legs over his chest. Balance your hips bringing your legs up and lower them to the ground with the toes. Perform the exercise smoothly. Repeated 10 slow and continued swinging. Another exercise would be in the same position as above, supports the forearms on the floor, bend your knees and bring them to the chest, in order to contract the abdomen. Hold at least 15 seconds and then returns to the start position. Inhale and exhale, relax. Make at least 5 repetitions.
It will be important the strengthening and toning of the abdominal wall, muscle fascia makes the digestive system and that pressurizes when we need to evacuate.
With these routines you'll notice a big improvement in your constipation problems. Also, remember to have a good diet that includes foods with fiber, drink plenty of water and getting enough rest is as important as exercise.
Routines to promote intestinal transit and prevent constipation
- Choose the stairs instead of the elevator.
- Walking 20 to 30 minutes each day.
- Walk to work instead of taking the car for short journeys.
- Down a subway station or bus before the usual.
Physical exercise to prevent constipation
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