In This ArticleView AllIn This ArticleExercise & Pooping BetterTips to Exercise MoreOther Strategies
In This ArticleView All
View All
In This Article
Exercise & Pooping Better
Tips to Exercise More
Other Strategies
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Photo:Eating Well/Getty Images
Eating Well/Getty Images
When it comes to going No. 2, we all want things to flow smoothly. But if you’ve ever experienced irregular bowel movements, you know how disruptive it can be to your quality of life. Constipation, bloating and digestive discomfort can leave you feeling sluggish and unwell. The good news? There’s one simple daily habit you can adopt to support your digestive system and improve your bowel health, and that’sregular exercise.
How Regular Exercise Can Help You Poop Better
May Improve Your Gut Motility
If your digestive system feels sluggish, getting your body moving might be the solution. One study showed that low-to-moderate aerobic exercise (think walking, swimming or cycling) improved gut motility after just 12 weeks of training.
“Exercise stimulates the natural contraction of intestinal muscles known as peristalsis,” saysDavid Clarke, M.D., a clinical assistant professor of gastroenterology at the Oregon Health & Science University. “This process is essential for moving food through the digestive system efficiently, preventing constipation and reducing bloating. Regular movement can decrease the time it takes for food to pass through the large intestine, limiting water absorption from the stool and making it easier to pass.”
Can Help You Digest Protein Better
“Exercise like walking helps your body digest protein and amino acids better,” Brown explains. “Protein can often be difficult to digest, and walking helps to reduce the amount of time it takes the body to digest proteins.”
May Help Reduce Stress
Some research has shown thatstressis a common trigger for gastrointestinal issues like constipation, diarrhea, functional dyspepsia (indigestion) and irritable bowel syndrome (IBS).Yet, science suggests that physical activity is a natural stress reliever that can help lower cortisol levels and release endorphins that boost mood and relaxation.
Clarke notes, “Stress can negatively impact digestion and exacerbate conditions like irritable bowel syndrome. By reducing stress levels, exercise can help maintain a healthier digestive system and alleviate symptoms of stress-related digestive disorders.”
The Best Walking Plan to Help You Reduce Stress
May Support a Healthy Microbiome
Your gut is home to trillions of bacteria essential for digestive and bowel health.Regular physical activity may enhance the diversity and balance of these microbes and create a healthier environment in your digestive tract.
“Regular exercise promotes the growth of beneficial microbes that support digestive health, immune function and overall well-being,” Clarke explains. “This improved microbial balance can potentially lower the risk of various digestive disorders.”
May Strengthen Your Abdominal Muscles
Core exercises do more than tone your abs; they can also help support your digestive tract and other organs. In fact, one small study suggested that 12 weeks of core-strengthening exercises helped reduce transit time andalleviate constipationin young adult women.
“Core exercises help tone the muscles of the digestive tract and abdominal wall, making bowel movements easier and preventing bloating,” says Clarke. “Abdominal workouts increase fat burn and metabolism, allowing healthy bacteria to function better and reducing midsection fat. Strengthening your core can help improve both gut health and digestive efficiency,” adds Brown.
Tips to Incorporate Regular Exercise into Your Routine
Adding regular exercise to your routine doesn’t have to be complicated or time-consuming. Here are some practical tips to get started:
5 Surprising Signs You’re Not Moving Enough During the Day
Other Strategies to Improve Your Bowel Health
Eat a High-Fiber Diet:“Foods high in fiber, such as fruits, vegetables, whole grains and legumes, help keep your stools soft and promote regular bowel movements,” says Brown.Soluble fiber(the kind found in foods like oats and beans) absorbs water and forms a gel-like substance that helps soften stool, while insoluble fiber, present in things like apple skins and broccoli stems, adds bulk and helps food pass more quickly through the digestive system.
Don’t Ignore the Urge to Go:“When you feel the need to have a bowel movement, try to go as soon as possible,” says Brown. “Ignoring the urge can lead to harder stools and more difficult bowel movements. He also cautions against straining while pooping, as this can potentially cause hemorrhoids and fissures.
Include Probiotic-Rich Foods:Science suggests thatfermented foodslike yogurt, kefir, tempeh, sauerkraut and kimchi may help increase the good bacteria in your gut and support digestive health.Clarke says, “Regularly consuming foods containing probiotics can promote a healthy gut microbiome, which supports digestive health, immune function and overall well-being.”
The Bottom Line
If you’re looking to improve your bowel health and support digestion, regular exercise is the way to go! Exercise can help stimulate intestinal contractions, promote digestion, reduce stress and support a healthy gut microbiome. A daily walk, some yoga or a quick strength-training session canhelp you poop. Other gut-health-friendly habits include eating foods high in fiber, staying hydrated and consuming probiotic-rich foods.
6 Sneaky Reasons You Can’t Poop
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Boytar AN, Skinner TL, Wallen RE, et al.The Effect of Exercise Prescription on the Human Gut Microbiota and Comparison between Clinical and Apparently Healthy Populations: A Systematic Review.Nutrients. 2023;15(6):1534. doi:10.3390/nu15061534Ribeiro FM, Petriz B, Marques G, Kamilla LH, Franco OL.Is There an Exercise-Intensity Threshold Capable of Avoiding the Leaky Gut?Front Nutr. 2021;8:627289. doi:10.3389/fnut.2021.627289Pudasainee P, Anjum F.Protein Intolerance. 2023. In:StatPearls. StatPearls Publishing; 2023.Labanski A, Langhorst J, Engler H, Elsenbruch S.Stress and the brain-gut axis in functional and chronic-inflammatory gastrointestinal diseases: A transdisciplinary challenge.PNEC. 2020;111:104501. doi:10.1016/j.psyneuen.2019.104501De Nys L, Anderson K, Ofosu EF, Ryde GC, Connelly J, Whittaker AC.The effects of physical activity on cortisol and sleep: A systematic review and meta-analysis. Psychoneuroendocrinology. 2022;143:105843. doi: 10.1016/j.psyneuen.2022.105843Alizadeh Pahlavani H.Possible role of exercise therapy on depression: Effector neurotransmitters as key players.Behav Brain Res. 2024;459:114791. doi:10.1016/j.bbr.2023.114791Hou K, Wu ZX, Chen XY, et al.Microbiota in health and diseases.Signal Transduct Target Ther. 2022;7(1):135. doi:10.1038/s41392-022-00974-4Song BK, Han D, Brellenthin AG, Kim YS.Effects of core strengthening exercise on colon transit time in young adult women.J Exerc Sci Fit. 2021;19(3):158-165. doi:10.1016/j.jesf.2021.02.001Centers for Disease Control and Prevention.What Counts as Physical Activity for Adults.Ioniță-Mîndrican CB, Ziani K, Mititelu M, et al.Therapeutic Benefits and Dietary Restrictions of Fiber Intake: A State of the Art Review.Nutrients. 2022;14(13):2641. doi:10.3390/nu14132641Belasco R, Edwards T, Munoz AJ, Rayo V, Buono MJ.The Effect of Hydration on Urine Color Objectively Evaluated in CIE Lab* Color Space.Front Nutr. 2020;7:576974. doi:10.3389/fnut.2020.576974Valentino V, Magliulo R, Farsi D, Cotter PD, O’Sullivan O, Ercolini D, De Filippis F.Fermented foods, their microbiome and its potential in boosting human health.Microb Biotechnol. 2024;17(2):e14428. doi:10.1111/1751-7915.14428
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Boytar AN, Skinner TL, Wallen RE, et al.The Effect of Exercise Prescription on the Human Gut Microbiota and Comparison between Clinical and Apparently Healthy Populations: A Systematic Review.Nutrients. 2023;15(6):1534. doi:10.3390/nu15061534Ribeiro FM, Petriz B, Marques G, Kamilla LH, Franco OL.Is There an Exercise-Intensity Threshold Capable of Avoiding the Leaky Gut?Front Nutr. 2021;8:627289. doi:10.3389/fnut.2021.627289Pudasainee P, Anjum F.Protein Intolerance. 2023. In:StatPearls. StatPearls Publishing; 2023.Labanski A, Langhorst J, Engler H, Elsenbruch S.Stress and the brain-gut axis in functional and chronic-inflammatory gastrointestinal diseases: A transdisciplinary challenge.PNEC. 2020;111:104501. doi:10.1016/j.psyneuen.2019.104501De Nys L, Anderson K, Ofosu EF, Ryde GC, Connelly J, Whittaker AC.The effects of physical activity on cortisol and sleep: A systematic review and meta-analysis. Psychoneuroendocrinology. 2022;143:105843. doi: 10.1016/j.psyneuen.2022.105843Alizadeh Pahlavani H.Possible role of exercise therapy on depression: Effector neurotransmitters as key players.Behav Brain Res. 2024;459:114791. doi:10.1016/j.bbr.2023.114791Hou K, Wu ZX, Chen XY, et al.Microbiota in health and diseases.Signal Transduct Target Ther. 2022;7(1):135. doi:10.1038/s41392-022-00974-4Song BK, Han D, Brellenthin AG, Kim YS.Effects of core strengthening exercise on colon transit time in young adult women.J Exerc Sci Fit. 2021;19(3):158-165. doi:10.1016/j.jesf.2021.02.001Centers for Disease Control and Prevention.What Counts as Physical Activity for Adults.Ioniță-Mîndrican CB, Ziani K, Mititelu M, et al.Therapeutic Benefits and Dietary Restrictions of Fiber Intake: A State of the Art Review.Nutrients. 2022;14(13):2641. doi:10.3390/nu14132641Belasco R, Edwards T, Munoz AJ, Rayo V, Buono MJ.The Effect of Hydration on Urine Color Objectively Evaluated in CIE Lab* Color Space.Front Nutr. 2020;7:576974. doi:10.3389/fnut.2020.576974Valentino V, Magliulo R, Farsi D, Cotter PD, O’Sullivan O, Ercolini D, De Filippis F.Fermented foods, their microbiome and its potential in boosting human health.Microb Biotechnol. 2024;17(2):e14428. doi:10.1111/1751-7915.14428
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Boytar AN, Skinner TL, Wallen RE, et al.The Effect of Exercise Prescription on the Human Gut Microbiota and Comparison between Clinical and Apparently Healthy Populations: A Systematic Review.Nutrients. 2023;15(6):1534. doi:10.3390/nu15061534Ribeiro FM, Petriz B, Marques G, Kamilla LH, Franco OL.Is There an Exercise-Intensity Threshold Capable of Avoiding the Leaky Gut?Front Nutr. 2021;8:627289. doi:10.3389/fnut.2021.627289Pudasainee P, Anjum F.Protein Intolerance. 2023. In:StatPearls. StatPearls Publishing; 2023.Labanski A, Langhorst J, Engler H, Elsenbruch S.Stress and the brain-gut axis in functional and chronic-inflammatory gastrointestinal diseases: A transdisciplinary challenge.PNEC. 2020;111:104501. doi:10.1016/j.psyneuen.2019.104501De Nys L, Anderson K, Ofosu EF, Ryde GC, Connelly J, Whittaker AC.The effects of physical activity on cortisol and sleep: A systematic review and meta-analysis. Psychoneuroendocrinology. 2022;143:105843. doi: 10.1016/j.psyneuen.2022.105843Alizadeh Pahlavani H.Possible role of exercise therapy on depression: Effector neurotransmitters as key players.Behav Brain Res. 2024;459:114791. doi:10.1016/j.bbr.2023.114791Hou K, Wu ZX, Chen XY, et al.Microbiota in health and diseases.Signal Transduct Target Ther. 2022;7(1):135. doi:10.1038/s41392-022-00974-4Song BK, Han D, Brellenthin AG, Kim YS.Effects of core strengthening exercise on colon transit time in young adult women.J Exerc Sci Fit. 2021;19(3):158-165. doi:10.1016/j.jesf.2021.02.001Centers for Disease Control and Prevention.What Counts as Physical Activity for Adults.Ioniță-Mîndrican CB, Ziani K, Mititelu M, et al.Therapeutic Benefits and Dietary Restrictions of Fiber Intake: A State of the Art Review.Nutrients. 2022;14(13):2641. doi:10.3390/nu14132641Belasco R, Edwards T, Munoz AJ, Rayo V, Buono MJ.The Effect of Hydration on Urine Color Objectively Evaluated in CIE Lab* Color Space.Front Nutr. 2020;7:576974. doi:10.3389/fnut.2020.576974Valentino V, Magliulo R, Farsi D, Cotter PD, O’Sullivan O, Ercolini D, De Filippis F.Fermented foods, their microbiome and its potential in boosting human health.Microb Biotechnol. 2024;17(2):e14428. doi:10.1111/1751-7915.14428
Boytar AN, Skinner TL, Wallen RE, et al.The Effect of Exercise Prescription on the Human Gut Microbiota and Comparison between Clinical and Apparently Healthy Populations: A Systematic Review.Nutrients. 2023;15(6):1534. doi:10.3390/nu15061534
Ribeiro FM, Petriz B, Marques G, Kamilla LH, Franco OL.Is There an Exercise-Intensity Threshold Capable of Avoiding the Leaky Gut?Front Nutr. 2021;8:627289. doi:10.3389/fnut.2021.627289
Pudasainee P, Anjum F.Protein Intolerance. 2023. In:StatPearls. StatPearls Publishing; 2023.
Labanski A, Langhorst J, Engler H, Elsenbruch S.Stress and the brain-gut axis in functional and chronic-inflammatory gastrointestinal diseases: A transdisciplinary challenge.PNEC. 2020;111:104501. doi:10.1016/j.psyneuen.2019.104501
De Nys L, Anderson K, Ofosu EF, Ryde GC, Connelly J, Whittaker AC.The effects of physical activity on cortisol and sleep: A systematic review and meta-analysis. Psychoneuroendocrinology. 2022;143:105843. doi: 10.1016/j.psyneuen.2022.105843
Alizadeh Pahlavani H.Possible role of exercise therapy on depression: Effector neurotransmitters as key players.Behav Brain Res. 2024;459:114791. doi:10.1016/j.bbr.2023.114791
Hou K, Wu ZX, Chen XY, et al.Microbiota in health and diseases.Signal Transduct Target Ther. 2022;7(1):135. doi:10.1038/s41392-022-00974-4
Song BK, Han D, Brellenthin AG, Kim YS.Effects of core strengthening exercise on colon transit time in young adult women.J Exerc Sci Fit. 2021;19(3):158-165. doi:10.1016/j.jesf.2021.02.001
Centers for Disease Control and Prevention.What Counts as Physical Activity for Adults.
Ioniță-Mîndrican CB, Ziani K, Mititelu M, et al.Therapeutic Benefits and Dietary Restrictions of Fiber Intake: A State of the Art Review.Nutrients. 2022;14(13):2641. doi:10.3390/nu14132641
Belasco R, Edwards T, Munoz AJ, Rayo V, Buono MJ.The Effect of Hydration on Urine Color Objectively Evaluated in CIE Lab* Color Space.Front Nutr. 2020;7:576974. doi:10.3389/fnut.2020.576974
Valentino V, Magliulo R, Farsi D, Cotter PD, O’Sullivan O, Ercolini D, De Filippis F.Fermented foods, their microbiome and its potential in boosting human health.Microb Biotechnol. 2024;17(2):e14428. doi:10.1111/1751-7915.14428
