Fitness and Exercise for IBS: Finding The Right Balance

While most people focus on diet and medication to manage their Irritable Bowel Syndrome (IBS) symptoms, exercise also plays a crucial role. The right exercise improves all other aspects of the condition - digestive wellness, mental wellness, and physical wellness. However, for individuals with IBS, finding the right balance with physical activity can be tricky.

“What are the right exercises?” “How much should I do?” These questions can often keep one starting. This article explores how fitness and exercise impact IBS and offers tips on how to manage symptoms through physical activity.

How Exercise Affects IBS Symptoms

Research shows that exercise can have several positive effects on IBS symptoms. However, the type, intensity, and duration of exercise matter. Here’s how physical activity can help:

1. Improved Bowel Function: Regular exercise helps improve bowel movements. For individuals with IBS, this can mean fewer rounds of constipation or diarrhoea. Activities like walking, cycling, and swimming can be especially helpful.

2. Reduced Stress and Anxiety: Stress and anxiety often trigger IBS symptoms. Exercise helps reduce these stress levels, which in turn can prevent symptom flare-ups. Activities like yoga, which combine movement with breathing exercises, are particularly effective.

3. Enhanced Mood: Exercise triggers the release of endorphins, which are chemicals in the brain that make you feel good. A better mood can lead to better overall well-being and may help reduce IBS symptoms.

4. Weight Management: Keeping a healthy weight is important for managing IBS. Exercise helps you maintain a healthy weight, which can reduce the severity of IBS symptoms, especially in those who are overweight.

5. Improved Gut Motility: Certain exercises, like moderate-intensity walking or cycling, can help the gut move food along more effectively. This can reduce bloating and abdominal discomfort.

Finding the Right Balance with Exercise

While exercise has many benefits, it’s important for individuals with IBS to find the right balance. Too much of it can also aggravate the symptoms, which is why Dailybloom IBS Care Plan guides you through it. Here are some tips to help you get started:

1. Start Slowly: If you’re new to exercise or haven’t been active for a while, start with low-intensity activities. Walking, yoga, and swimming are great options. Start with just 20-30 minutes a day and gradually increase the time and intensity as your body adapts. This approach helps you avoid overexertion, which can sometimes trigger IBS symptoms.

2. Listen to Your Body: Your body will tell you if an exercise is helping or hurting. Pay attention to how different activities make you feel. If you notice certain exercises make your IBS symptoms worse, change your routine. For example, if running causes discomfort, switch to walking or swimming. Keep a symptom diary to track how exercise affects your IBS symptoms. This will help you make informed decisions about which activities are best for you.

3. Choose Gentle Activities: Not all exercises are created equal, especially when managing IBS. Gentle activities like yoga, Pilates, and tai chi are particularly beneficial. These exercises focus on controlled movements, breathing, and relaxation. They’re easy on the digestive system and can help reduce stress, which is a common trigger for IBS symptoms.

4. Stay Hydrated: Hydration is key when you have IBS, especially during exercise. Dehydration can worsen symptoms like constipation and bloating. Drink water before, during, and after your workout to stay hydrated. Aim for about 200ml before exercise, 250ml during, and another 200ml after. This simple step can make a big difference in how you feel.

5. Eat Mindfully Before Exercise: What you eat before exercising matters, especially if you have IBS. Avoid heavy meals or foods that trigger your symptoms. Instead, choose light, easily digestible snacks like bananas, rice cakes, or yoghurt. These options provide energy without causing discomfort, allowing you to focus on your workout.

6. Consider Timing: Timing your exercise can also make a difference. Some individuals with IBS find that exercising in the morning helps stimulate bowel movements and reduces symptoms throughout the day. Others may prefer to exercise later in the day when their symptoms are less severe. Experiment with different times to see what works best for you.

The Importance of Consistency

When it comes to managing IBS with exercise, consistency is key. Regular physical activity can help regulate your digestive system, reduce stress, and improve your overall health. Aim to incorporate some form of exercise into your daily routine, even if it’s just a short walk or a few minutes of stretching. The benefits will add up over time, leading to better control of your IBS symptoms.

How to Incorporate Fitness into Your IBS Management Plan

To effectively manage IBS symptoms, combine exercise with other lifestyle changes like a balanced diet and practising stress management techniques. Here’s how you can create a balanced fitness routine:

1. Mix It Up: Include a variety of activities into your routine. You can try aerobic exercises like walking or swimming, strength training, and flexibility exercises like yoga or stretching. This variety keeps your workouts interesting and benefits your overall health.

2. Set Realistic Goals: Start with easy goals. For example, aim to walk for 20 minutes three times a week. As you become more comfortable, gradually increase the duration and intensity of your workouts.

3. Work with a Professional: If you’re unsure how to start, consider working with a healthcare professional or a certified fitness trainer. Though with Dailybloom IBS, you get expert guidance included in your care plan.

4. Monitor Your Progress: Keep track of your workouts and how they affect your IBS symptoms. This will help you see what’s working and where you might need to make adjustments.

5. Make it Enjoyable: Choose activities you enjoy. When you like what you’re doing, you’re more likely to stick with it. Whether it’s dancing, hiking, or swimming, find something that makes you feel good.

In conclusion, adding fitness and exercise into your IBS management plan can have significant benefits. However, it’s important to find the right balance and choose activities that are gentle on your digestive system. Start slowly, listen to your body, and stay hydrated to optimise the positive effects of exercise on your IBS symptoms.

Remember, everyone’s experience with IBS is different, so it may take some time to find what works best for you. Don’t be afraid to experiment with different types of physical activity and exercise routines until you find the right fit. With consistency and mindful choices, you can manage your IBS symptoms and improve your overall quality of life with ease.

Sources:

Physical activity for treatment of irritable bowel syndrome

Effects of Physical Exercise on the Microbiota in Irritable Bowel Syndrome

Nutrition, Physical Activity and Supplementation in Irritable Bowel Syndrome