Okay, ladies I know sometimes we all deal with a little indigestion and wish we had remedies to relieve the discomfort. Well, you’re in luck because we will be diving into the 3 best exercises for digestion and how to incorporate them into your daily routine.
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Let’s talk about something as important as choosing the perfect Saturday morning farmer’s market outfit: digestion.
You know, the daily grind (literally) that keeps us feeling amazing, well not so much.
We’ve all been there, the dreaded bloat before a big event or feeling like we have a bouncy castle in our bellies after a big meal.
Digestion issues like bloating, indigestions, and the occasional food baby are practically rites of passage for many of us in our lively twenties and thirties.
But fear not!
There are exercises, yes, you read that right – that can actually help ease some of your tummy issues and keep your digestive system humming like a well-oiled machine.
Let’s dive into the best exercises for a happier tummy!
This post is about The Absolute Best Exercises for Digestion Every Woman Needs to Know.
The Low-Down on Digestive Health
You may already know that all the food you eat gets digested in your stomach and that’s how you get the nutrients to your body.
That is pretty much correct.
But there is a little more to it than that.
That bite of avocado toast you enjoyed for breakfast goes on a wild journey through your digestive system.
It starts in the mouth, where our teeth and saliva begin breaking the food down into smaller, more manageable pieces.
Then it’s off to the stomach where acids and enzymes continue the digestion process, breaking down the food pieces more.
Now it moves into the small intestine, where the nutrients get absorbed, and finally, whatever is leftover heads to the large intestine for some water absorption and the grand finale – well, you know the rest!
If it were simple we’d all have perfect digestion and never feel like we have a little food baby in our tummies after a big meal.
However, that’s not real life and one of the many things that can throw a wrench in our digestion routine is stress.
Whether it’s a work deadline or planning your next big trip, stress can send our digestion into a chaotic frenzy.
There is also diet – a delicate balance between treating yourself to that well-deserved dessert and making sure you are eating enough fiber to keep things moving.
Adding foods like yogurt, kefir, or sauerkraut into your diet can improve your digestion because they are some of the best foods for a healthy and happy gut.
And don’t forget about lifestyle choices. Late nights, Netflix marathons, caffeine-fueled mornings, and missed workout days, can all have an effect on the way our digestive system performs.
By understanding these basics and being mindful of what we feed our bodies, both in terms of food and stress – we can help ensure our digestive system stays happy.
Because let’s face it we shouldn’t always have to worry about avoiding those delicious tacos we’ve been craving for days.
Benefits of Exercise for Digestion
Regular exercise isn’t just a mood booster, calorie-burner, or muscle builder, it’s also a game-changer for your gut health.
First off, exercise gets things moving, literally!
It stimulates the muscles in your digestive tract promoting better gut motility (movement of food through the digestive system).
You can choose to go for a brisk walk, do a yoga session, or dance in your living room like no one is watching. Each of these movements helps prevent that familiar sensation of feeling bloated or backed up after a meal.
Exercise also helps bloating by reducing overall body inflammation and promoting regular bowel movements.
Even something as easy as walking after eating can help minimize that uncomfortable bloated feeling if we’ve eaten a little too much.
Another great thing about getting regular exercise is that it also plays a role in reducing stress levels. And we know that stress can wreak havoc on our digestive system.
It also helps to lower stress hormones and keeps our digestive system calm and collected. Another way you can improve your digestion is by learning how to calm your nervous system which will in turn help decrease that unwanted stress.
Best Exercises for Digestion
We know that physical activity is good for our cardiovascular health and muscle tone, but it also plays a crucial role in maintaining digestive wellness.
Incorporating targeted exercises can stimulate digestion, alleviate discomfort, and promote overall gut health.
From soothing yoga poses which encourage gentle stretching and relaxation, to aerobic activities that boost circulation and metabolism.
Let’s jump into the best exercises for digestion that you can do today.
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1. Yoga Poses For Digestion
A. Cat-Cow Pose
Helps massage the digestive organs improving circulation. The gentle alternation between arching (cow pose) and rounding (cat pose) the back helps stimulate the spine and abdominal area, promoting wave-like contractions in the intestines, which improve digestion.
How to Perform Cat-Cow Pose:
- Start on your hands and knees, aligning your wrists directly under your shoulders and your knees under your hips.
- Inhale as you arch your back, lifting your chest and tailbone towards the ceiling (cow pose).
- Exhale as you round your spine, tuck your chin to your chest, and draw your belly button towards your spine (cat pose).
- Repeat these movements for several rounds, coordinating your breath with each movement.
B. Child’s Pose
Promotes relaxation, which can reduce stress and aid in better digestion. It gently compresses the organs in the front of the body, including the stomach and intestines, which can help improve digestion and alleviate discomfort.
How to Perform Child’s Pose:
- Kneel on the floor with your big toes touching and knees slightly apart.
- Sit back on your heels and then slowly fold forward, walking your hands out in front of you.
- Rest your forehead on the mat and let your chest sink towards the floor.
- Take slow, deep breaths and hold the pose for 1-3 minutes, focusing on relaxing the abdomen.
C. Boat Pose (Navasana)
Strengthens the core muscles, including the abdominal muscles, which can help improve digestion by enhancing the efficiency of the digestive process. It also stimulates the digestive organs promoting better digestion and elimination.
How to Perform Boat Pose:
- Sit on the floor with your knees bent and feet flat on the ground.
- Lean back slightly and lift your feet off the floor, balancing on your sitting bones.
- Extend your legs out straight at a 45-degree angle from the floor, keeping your spine straight.
- Extend your arms parallel to the floor, palms facing each other.
- Hold the pose for 10-30 seconds, breathing deeply, then release and repeat 2-3 times.
D. Sitting Half Spinal Twist (Ardha Matsyendrasana)
Massages the abdominal organs and increases circulation to the digestive tract, which helps improve digestion. It also helps relieve any bloating and discomfort in the abdomen.
How to Perform Sitting Half Spinal Twist
- Sit on the floor with your legs extended straight out in front of you.
- Bend your right knee and place your right foot on the outside of your left knee.
- Inhale and lengthen your spine, then exhale and twist towards the right, placing your left elbow on the outside of your right knee.
- Hold onto your right ankle or place your right hand on the floor behind you for support.
- Hold the twist for 30 seconds to 1 minute, breathing deeply.
- Repeat on the other side.
All of these yoga poses not only aid in digestion but also promote overall relaxation and well-being. So, grab your yoga mat and practice them regularly to experience their full benefits.
If you don’t already have a yoga mat or need a new one here is a super cute and affordable one on Amazon that comes in many different colours:
Non-Slip Yoga/Pilates Mat – Eco Friendly, ¼ Inch Thick, with Carrying Sling & Storage Bag
These are also some good yoga blocks if you need a little support for some of your yoga poses:
Gaiam Yoga Block – Supportive Latex-Free, Soft Non-Slip for Yoga & Pilates
2. Aerobic Exercises For Digestion
Not only is yoga an awesome way to help improve digestion but you can also start incorporating more aerobic activities as well.
Some great aerobic activities to help with digestion are:
- Walking
- Biking
- Running
- Swimming
These activities are great for your digestive system.
They get your blood pumping, sending oxygen-rich blood to your stomach and intestines, which helps boost digestion.
Doing aerobic activities also kickstart peristalsis (the natural contractions that move food through your digestive system). Pretty much this helps keep things moving and reduces the chances of bloating or constipation.
And I know I for one would try anything to reduce that bloating feeling I get after eating a meal.
Going on a nice bike ride, walk or jog also reduces stress levels! Which we loooovvee!
We are all about reducing chronic stress and helping our bodies stay in a restful and relaxed state of being.
When you jog, swim, or bike your body releases those happy hormones (endorphins) and relieves feelings of stress and anxiety. And less stress means less chance of those pesky digestive issues like indigestion or IBS (irritable bowel syndrome) flare-ups.
Doing regular aerobic exercise also promotes a healthy body weight which plays a role in improving digestion.
It eases pressure on your stomach so you’re less likely to experience heartburn or acid reflux.
So, next time you’re lacing up for a run or hitting the pool, remember you’re not just working out, you’re giving your digestion a boost too!
3. Core Strengthening
Alright my wonderful ladies, if you’ve made it this far, I know you’re committed to improving your digestion and I’m so proud of you!
So next we are talking about core strengthening exercises for digestion. These will not only get you those killer abs but also help improve your digestive.
A few core exercises we’re talking about:
- Planks
- Leg Raises
- Bird-Dog
Not only do these exercises sculpt your midsection but they also help support the muscles around your stomach and intestines.
When these muscles are strong, they can improve the efficiency of digestion by promoting better circulation and movement of your food.
Having strong abdominals helps stimulate those wave-like contractions that push food through your intestines. This makes it easier for your body to process and absorb nutrients.
It also reduces bloating and discomfort, keeping your belly feeling light and happy!
A study conducted in 2021 suggested that core strengthening exercises and other physical activities can help regulate the digestive system by influencing the autonomic nervous system. This system plays a crucial role in controlling functions like blood pressure, heart rate, and breathing.
More research needs to be done but we know that in practice including abdominal exercises in your routine can potentially improve overall digestion.
Remember to always do your own research and do what meets your lifestyle and health requirements best.
Tips For Daily Movement
Improving digestion doesn’t have to be such a daunting task. It can be as easy as taking the stairs instead of the elevator or, fitting in a quick stretching break between tasks on your to-do list.
These small habits can make a world of difference in the long run.
Small movements like this help to rev up your metabolism and improve circulation which can enhance digestion and overall well-being.
Here are 4 practical tips you can do every day to help your digestion, alongside the specific exercises for digestion.
- Take a short 10-minute walk after meals when possible.
- Park farther away from your destination to sneak in extra steps.
- Take a walk during your lunch break to clear your mind and get your blood flowing.
- Set a timer for every hour to get up, do a few squats, and get the legs moving.
Lifestyle & Diet Tips For Better Digestion
Alright, so far we’ve been focusing on the best exercises for digestion, let’s switch gears a bit.
Let’s quickly talk about a couple of other important aspects that can affect our digestion as well. Our dietary choices and stress.
By pairing a healthy diet and stress-reducing techniques with our daily movement and exercise we can really kick bad digestion to the curb.
When trying to eat more of a healthy diet think of fiber-rich foods like fruits, veggies, and whole grains. These foods help keep things moving smoothly through our digestive system and provide essential nutrients for overall health.
Also adding probiotic-rich foods like yogurt and fermented foods like kefir and sauerkraut are also superstars for gut health. They help maintain a healthy balance of good bacteria in your gut.
Now pairing a balanced diet with stress management is key.
High-stress levels can throw our gut into disarray, leading to issues like indigestion and bloating.
Incorporating relaxation techniques like deep breathing, yoga, or even a daily dose of laughter with girlfriends can help reduce stress hormones and improve digestion.
Remember, what you eat and how you manage stress both play major roles in your gut health and overall well-being.
So together let’s focus on nourishing our bodies with whole foods and finding our Zen to keep our tummies happy and thriving!
Staying active to help improve your digestion doesn’t have to be a task. It should be part of your life and healthy daily habits.
Incorporating fun activities that double as exercise is a great way to make daily movement part of your lifestyle.
Activities like enjoying a night out dancing or taking a morning hike with friends would both be wonderful ways to stay active as well as bond with the people you care about.
A couple of friends and I always love to go trail walking in this beautiful local park. It’s gorgeous, allows us to connect with nature, and helps reduce stress.
And obviously, don’t forget about all the laughing that happens that is good for your soul.
Remember that maintaining good digestive health isn’t just about what you eat, it’s also about how you move!
By incorporating activities like walking, yoga, and even dancing into your daily routine, you’re not only helping to alleviate stress but also promoting better digestion.
So, let’s make a commitment to our gut health!
Start small, stay consistent, and notice the positive changes in how you feel.
Share your favourite tips and exercises with me in the comments below – I’d love to hear from you!
Together, let’s prioritize our digestive wellness and feel our absolute best!
