Top Exercises and Health Habits to Improve Digestion

You can actually help boost your digestion with a few specific exercises. Just make sure you aren’t exercising on a full stomach or it could lead to indigestion. Healthy exercise and digestion go hand in hand, so work on developing healthy habits that can help prevent gas, bloating, and indigestion in the future.

Method1 Specific Exercises


Walking:
 Take a 15-minute walk after a meal to help aid digestion by stimulating peristalsis, which is the process of moving food through your digestive system.


Jump rope skips:
 Jump rope is a great cardio exercise that will help improve your digestion. 


Full-body roll-ups:
 Lie down flat on the ground or on a yoga mat. Take a deep breath and raise your arms up so they’re perpendicular to the floor. Breathe out and sit all the way up.

Avoid high-intensity exercises and weight lifting. Sprinting, gymnastics, weight lifting, and other intense forms of exercise can cause indigestion and acid reflux, so steer clear of them if you’re having digestion problems. 

Method 2 Stretches

Seated forward folds: Take a seated position on the floor or on a yoga mat. Take a breath and lift both arms up over your head. Exhale and lean forward, bringing your nose to your knees.

Crescent lunge with a twist: Stand up tall, take a big step forward with 1 leg, bend your knees, and sink your hips down so you’re in a stable lunch position. Bring your palms together in front of your chest. 

Bellows pose: Lie flat on your back and take a big breath as you raise your arms above your head. 

Cat-cow: Get down on your hands and knees so your hands are even with your shoulders and your knees are even with your hips.

Child’s pose: Kneel down so your knees are open and your toes are touching. Bend your body forward so your forehead is resting on the floor.

Method 3 Healthy Habits


Wait 2-3 hours after a meal before you exercise.
 A large meal can delay your digestion so give your body some time to process your meal before you get active.

Try to exercise 3-4 times a week to keep your digestive system healthy. Regular exercise can help improve your digestive health overall.


Eat a balanced, healthy diet.
 It might seem like a no-brainer, but what you eat can make a big difference in your digestive health.

Stay hydrated while you exercise. Make sure you drink enough water to replace any fluids you lose from sweating. Try to drink 17–20 fluid ounces (500–590 mL) of fluid about 2-3 hours before you exercise and another 8 fluid ounces (240 mL) about 20-30 minutes before you start exercising.

Quit smoking to improve your digestive health. Smoking can negatively affect your digestion. 

If you want to avoid tech issues or other potential problems, avoid giving the lecture live. This strategy will also let you pause the video at any point to add additional commentary or ask your class questions. To record your lecture, use the webcam on your computer. Record your screen in the video conferencing software by recording the meeting and keeping the visual aid up the whole time.

Article provided by wikiHow, a wiki that is building the world’s largest and highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on https://www.wikihow.com/Exercise-to-Improve-Digestion. Content on wikiHow can be shared under a Creative Commons License.