Exercises for
Chronic Constipation
Running
2
Walking
1
Swimming
4
Cycling
3
Dancing
5
Team sports
6
Mind-body exercises
7
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According to research, walking can significantly improve symptoms of constipation.
Walk at a brisk pace for a moderate-intensity aerobic workout. For extra motivation, consider asking a friend to join you.
Walking
Running can help get your body moving, including your bowels.
You might start by alternating 1 minute of running with 1 minute of walking for 10 to 20 minutes. Gradually build your endurance.
Running
Cycling is another popular aerobic exercise that may help reduce constipation.
You can sign up for a spin class at a gym, use a stationary bike at home, or bike on an outdoor
path or road.
Cycling
Swimming provides a full-body aerobic workout.
It’s also low impact, which means it’s gentle on your joints. This makes it a good choice for many people with chronic joint pain or joint injuries.
Swimming
Do you find it easier to move to music?
Consider adding some moderate- to vigorous-intensity dancing or dance-inspired aerobic workouts to your exercise routine.
Dancing
Basketball, soccer, and other team sports can help you get more active and social.
For example, you might join a recreational sport league or ask some friends to meet up for a casual match in a local park or gym.
Team sports
Mind-body practices, such as yoga, tai chi, and Pilates, can help you manage constipation symptoms and reduce stress and anxiety.
Some people find yoga helpful for reducing symptoms such as bloating. You might get relief from poses such as Child’s Pose, Cat-Cow, or
Wind-Relieving Pose.
Like yoga, tai chi is a mind-body exercise that combines deep breathing with gentle movement. It may help strengthen muscles in your abdomen and lower body while reducing stress.
Pilates is another mind-body exercise that strengthens your core muscles, including your abdomen. You can sign up for a class at a local studio or follow an online video at home.
Mind-body exercises
