Best Exercises for Gut Health and Digestion

Understanding Gut Health

In this review, we will explore how exercise benefits gut health and highlight the best exercises for gut health. The gut microbiome refers to the population of microorganisms that colonize the gastrointestinal tract (1). The gut microbiome plays a significant role in overall health and is continually influenced by various factors, including elements such as exercise, diet, stress, and toxins (2). While you may already be consuming foods that support gut health, exercise is equally crucial for optimizing the microbiome. If you want to boost your digestive health, continue reading to discover the best exercises you can incorporate into your routine.

The Role of Exercise on Gut Health

Regular physical activity can help stimulate the digestive system, promoting the efficient movement of food through the gastrointestinal tract. By increasing the contractions of intestinal muscles, exercise helps propel contents though the digestive system, reducing the risk of constipation and bloating. Additionally, physical activity positively impacts the composition of the gut microbiota, contributing to a healthier balance of beneficial bacteria (3). An imbalance of the gut microbiota has been associated with gastrointestinal conditions such as inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS), as well as broader systematic conditions such as obesity, type two diabetes, and atopy (4). As a well-known stress reliever, exercise can alleviate stress-related digestive issues. High stress can negatively impact the gut, leading to increased inflammation, gastrointestinal distress, and impaired nutrient absorption (5).  Increased blood flow from physical activity ensures that the gut receives adequate oxygen, supporting its optimal function and helps reduce inflammation, which is often associated with digestive disorders such as IBD and IBS. Evidence shows that moderate physical activity is a key protective factor that can significantly reduce the overall risk of digestive-system cancers (6). This result is achieved by improving insulin sensitivity, boosting anticancer immune function, and decreasing the exposure of the digestive tract to carcinogens by stimulating gastrointestinal motility, thus reducing transit time (6).

Best Exercises for Gut Health

Aerobic Exercise

Aerobic exercise has been shown to be the most effective type of physical activity for gut health (7). Moderate aerobic exercise may include activities such as walking, jogging, swimming, and biking. Moderate intensity is when you can hold a conversation with a friend without feeling out of breath (8). Aim for a minimum of 90-150 minutes of moderate-intensity activity per week (9). Low intensity aerobic exercise such yoga and tai chi can significantly improve gut health by reducing inflammation and enhancing blood flow to the digestive organs (3). Additionally, moderate exercise promotes relaxation and reduces stress levels, which is crucial for gut health. Yoga and tai chi may offer additional benefits for gut health. Specific poses like the bridge pose, cobra pose, supine spinal twist, and triangle pose can stimulate digestive organs, enhancing the digestive process, while also strengthening core muscles that support the abdominal organs.

Outdoor Activities

Aerobic exercise can be incorporated into spending time with nature and engaging in outdoor activities such as hiking, gardening, or canoeing. These activities may induce additional benefits such as improved mood and reduced anxiety. Chronic stress is known to disrupt the balance of our gut microbiome, further contributing to dysbiosis and inflammation (5). You can start by hiking short, easy trails and gradually increase the distance and difficulty.

Sit-ups or crunches

Exercises like sit-ups and crunches can directly target and strengthen the abdominal muscles. Strengthening your core can enhance posture, preventing the compression of digestive organs and allowing them to function more effectively. Beginners should start with two or three sets of eight to twelve repetitions and increase the number of repetitions for each set over time.

Pelvic floor activation

Your pelvic floor muscles, located at the base of your pelvis, play a vital role in supporting the bowel, bladder, and in women, the uterus and vagina (10). Strong pelvic muscles are also essential for maintaining proper bladder and bowel functions. To activate your pelvic floor muscles, concentrate on squeezing the muscles in your pelvis upwards, while keeping your legs and buttocks relaxed. Start with 20 to 30 repetitions daily, and over time, this practice will help strengthen your pelvic floor, improving control of bowel movements. Lastly, a strong and mobile pelvic floor can also prevent organ prolapse, a condition where pelvic organs shift from their normal positions, which can negatively impact gut health and overall function (10).

Conclusion

It is important for individuals to choose activities that they enjoy and feel comfortable doing. Starting slowly and gradually increasing intensity and duration is key to preventing injury and maintaining motivation and enjoyment. Combining these exercises with a balanced diet, adequate hydration, and stress management techniques will help optimize gut health.

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2. Gubert, C., Kong, G., Renoir, T., & Hannan, A. J. (2020). Exercise, diet and stress as modulators of gut microbiota: Implications for neurodegenerative diseases. Neurobiology of Disease, 134, 104621. https://doi.org/10.1016/j.nbd.2019.104621
3. Monda, V., Villano, I., Messina, A., Valenzano, A., Esposito, T., Moscatelli, F., Viggiano, A., Cibelli, G., Chieffi, S., Monda, M., & Messina, G. (2017). Exercise Modifies the Gut Microbiota with Positive Health Effects. Oxidative medicine and cellular longevity, 2017, 3831972. https://doi.org/10.1155/2017/3831972
4. Bull, M. J., & Plummer, N. T. (2014). Part 1: The Human Gut Microbiome in Health and Disease. Integrative medicine (Encinitas, Calif.), 13(6), 17–22.
5. Madison, A., & Kiecolt-Glaser, J. K. (2019). Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition. Current opinion in behavioral sciences, 28, 105–110. https://doi.org/10.1016/j.cobeha.2019.01.011
6. Xie, F., You, Y., Huang, J., Guan, C., Chen, Z., Fang, M., Yao, F., & Han, J. (2021). Association between physical activity and digestive-system cancer: An updated systematic review and meta-analysis. Journal of sport and health science, 10(1), 4–13. https://doi.org/10.1016/j.jshs.2020.09.009
7. Boytar, A. N., Skinner, T. L., Wallen, R. E., Jenkins, D. G., & Dekker Nitert, M. (2023). The Effect of Exercise Prescription on the Human Gut Microbiota and Comparison between Clinical and Apparently Healthy Populations: A Systematic Review. Nutrients, 15(6), 1534. https://doi.org/10.3390/nu15061534
8. Mahaffey, K. (n.d.). The Talk Test: an underrated fitness tool for personal trainers. https://blog.nasm.org/the-talk-test-for-fitness
9. 24-Hour movement guidelines – Canadian 24-Hour movement guidelines. (n.d.). https://csepguidelines.ca/
10. Professional, C. C. M. (2024, May 1). Pelvic floor muscles. Cleveland Clinic. https://my.clevelandclinic.org/health/body/22729-pelvic-floor-muscles