Exercise and Digestive Health Cheat Sheet

How Exercise Supports Digestive Health

• Stimulates Intestinal Activity: Regular physical activity helps promote peristalsis, reducing constipation and bloating.
• Improves Gut Microbiome: Moderate exercise can enhance diversity and balance of gut bacteria.
• Reduces Stress: Movement lowers cortisol levels, improving digestion indirectly.
• Supports Healthy Weight: Helps prevent digestive issues linked to obesity (e.g., acid reflux, GERD).

Best Types of Exercise for Digestion

• Walking
  Gentle, low-impact. Ideal after meals to reduce bloating and gas.

• Yoga
  Especially poses like wind-relieving pose, twists, and child’s pose improve circulation and gut mobility.

• Core Workouts
  Strengthens abdominal muscles, supporting gut function (avoid immediately after eating).

• Aerobic Exercise
  Moderate activities like cycling or swimming can boost digestion if done regularly.

Best Time to Exercise for Digestion

• Before Meals: Light activity can prepare the digestive system for food intake.
• After Meals: Wait 30–60 minutes post-meal before engaging in moderate-to-intense workouts.
  • Walks can begin within 10–15 minutes post-meal.

Tips for Exercising with Digestive Sensitivity

• Avoid intense workouts right after eating.
• Stay hydrated—but not overly during meals.
• Wear comfortable, non-restrictive clothing.
• Choose activities that don't involve excessive jarring of the abdomen.
• Start slow and monitor how your gut responds.

Exercise and Specific Digestive Conditions

• IBS (Irritable Bowel Syndrome)
  Gentle exercises like yoga and walking may reduce flare-ups.

• GERD (Acid Reflux)
  Avoid bending or lying flat during/after workouts. Walks are safest.

• Constipation
  Regular cardio and hydration can ease symptoms.

Quick Reference Summary

Goal	Best Exercise	Timing
Reduce bloating	Walking, Yoga	10–30 min post-meal
Improve gut motility	Aerobic, Yoga Twists	Daily, anytime
Ease constipation	Cardio, Core work	Morning preferred
Manage IBS symptoms	Gentle movement	Consistent routine
Support gut microbiome	Moderate intensity	3–5x/week