Living with IBS can make exercise seem like an overwhelming challenge. It’s easy to assume that physical activity could trigger flare-ups or worsen symptoms. However, research shows that mild to moderate exercise can actually help alleviate symptoms and improve overall well-being. In fact, exercise is generally not a trigger for IBS, and the benefits of regular physical activity are backed by studies.
The Impact of Exercise on IBS Symptoms
While the exact process of how exercise reduces IBS symptoms isn’t fully understood, there’s clear evidence that it can have a positive impact.
For many people with IBS, exercising helps reduce the severity of symptoms like bloating, pain, and irregular bowel movements. In contrast, a lack of physical activity has been linked to worsened IBS symptoms.
One possible reason for this improvement is that exercise can influence gastrointestinal motility. Studies show that the vagus nerve activation triggered by physical activity helps promote stomach motility.
Exercise may also regulate important gut hormones like vasoactive intestinal peptide, which aids in fluid secretion and improves gut function.
Additionally, exercise has been shown to help lower stress levels, improve sleep quality, and even aid in eliminating excess gas from the digestive system.
What Types of Exercise Are Best for IBS?
If you have IBS, staying active is one of the best things you can do for your gut health. Fortunately, there are plenty of low-impact exercises that can help you manage your symptoms without adding stress to your body. Here are some great options to consider:
Walking: A simple, low-impact exercise that doesn’t require any special equipment. Walking not only helps manage stress but also promotes healthy bowel movements.
Biking: Another gentle activity that improves cardiovascular health and supports digestion.
Swimming: A full-body workout that’s easy on the joints and muscles, while providing an overall sense of relaxation.
Stretching: Stretching exercises can help alleviate any pain and discomfort associated with IBS.
Deep Breathing Exercises: These techniques can help reduce stress and improve gut health by calming the nervous system.
It’s important to note that while mild to moderate exercise is beneficial, strenuous activities—such as long-distance running or heavy weightlifting—could potentially exacerbate IBS symptoms. These intense activities may increase stress on the digestive system and should be approached with caution.
Why Exercise is Essential for IBS Management
Exercise isn’t just about burning calories—it’s about improving your overall digestive health. Regular physical activity promotes healthy bowel movements, reduces bloating and gas, and helps your body regulate stress. When combined with a balanced diet and proper sleep, exercise can become a key component in managing IBS.
Even though treatment options for IBS are limited, researchers continue to explore a variety of management strategies. Personalized exercise regimens based on individual health profiles may be the future of IBS care.
In the meantime, adopting regular, moderate exercise routines can help you feel better and reduce the frequency and severity of your symptoms.
Moving Toward Better Gut Health with Exercise
Frequent exercise can significantly improve the quality of life for people with IBS.
By incorporating low-to-moderate-intensity activities like walking, swimming, and deep breathing exercises into your routine, you can help manage your symptoms and improve your overall health.
Remember, your diet and sleep are just as important as your exercise routine, so make sure to prioritize all aspects of a healthy lifestyle.
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Written By: Anjalika Revington, MSc. (Human Nutritional Sciences)
Edited By: Zahra Tromsness, MHSc, RD, FMP
REFERENCES
1. Nunan, D., Cai, T., Gardener, A. D., Ordóñez-Mena, J. M., Roberts, N. W., Thomas, E. T., & Mahtani, K. R. (2022). Physical activity for treatment of irritable bowel syndrome. The Cochrane database of systematic reviews, 6(6), CD011497.
2. Johannesson, E., Ringström, G., Abrahamsson, H., & Sadik, R. (2015). Intervention to increase physical activity in irritable bowel syndrome shows long-term positive effects. World journal of gastroenterology, 21(2), 600–608.
3. Chey, W. D., & Rai, J. (2011). Exercise and IBS: no pain, no gain. Gastroenterology, 141(5), 1941–1943.
4. 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.
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