Best Exercises for IBS: Finding the Right Balance for Symptom Relief
For those living with Irritable Bowel Syndrome (IBS), daily life often involves managing uncomfortable symptoms like bloating, cramping, and unpredictable bowel movements. Alongside dietary adjustments, exercise can be a powerful tool for managing IBS symptoms and improving overall quality of life. In this post, we’ll explore why exercise is beneficial for IBS, the three best exercises for IBS, and tips for safely incorporating them into your routine.
How Exercise Helps IBS Symptoms
Research shows that regular physical activity can positively affect digestive health, alleviate stress, and even improve IBS symptoms. According to research studies, moderate exercise supports gut motility, reduces stress—a common trigger for IBS symptoms—and can enhance mood, all of which can help manage IBS (Liguori, 2023).
Regular exercise, especially aerobic activity, has been found to reduce symptom severity for people with IBS over the long term, contributing to an overall better quality of life (Johannesson et al., 2015). However, intensity matters, as intense exercise may exacerbate symptoms for some people, so finding the right level is crucial.
As someone who has personal experience with IBS, I feel so much better when I am active regularly. On occasion, when my schedule gets busy and I’m unable to exercise, I notice that I have more bloating and abdominal pain, and my bowel movements become less frequent. So, staying active is one of the best ways to manage my IBS symptoms.
3 Best Exercises for IBS Relief
Not all exercise is created equal when it comes to IBS. Here are the types of exercises most likely to support symptom management without causing further irritation:
1. Low-Impact Aerobic Exercises
Gentle aerobic exercises like walking, cycling, and swimming are highly recommended for those with IBS. These low-impact activities help improve circulation, support digestion, and reduce stress without adding excessive strain to the body. A pilot study on women with mild to moderate IBS found that regular aerobic exercise improved symptom severity and helped participants manage their condition better over time (Fani et al., 2019).
2. Yoga and Stretching
Yoga, which focuses on breathing and gentle stretching, can be especially beneficial for IBS. Specific yoga poses like Cobra, Supine Twist, Bow Pose, Downward Facing Dog, and Wind-Relieving Pose target the abdomen, which may help alleviate bloating and cramping by stimulating digestion and calming the nervous system. Yoga also emphasizes mindfulness and stress reduction, two essential aspects of managing IBS symptoms. Studies indicate that stress-relieving activities like yoga can play a role in lowering symptom severity (Liguori, 2023).
3. Strength Training
Light strength training is another safe option for individuals with IBS. Building muscle helps improve posture, strength, and overall physical resilience. Simple resistance exercises, such as using light weights or resistance bands, allow for physical benefits without high strain. Avoiding excessive intensity or heavy weights is key, as pushing too hard can trigger symptoms.
I love to incorporate all three types of exercise into my weekly routine. My routine typically includes a 30-minute to 45-minute walk on most days of the week, especially outdoors if the weather permits, strength training two to three times per week, and some stretches or yoga poses. Getting outdoors also improves my mental health and helps me feel calm.
What to Avoid
Some people with IBS may experience flare-ups of symptoms from high-intensity interval training (HIIT) or heavy weightlifting. Such exercises can stress the body, and studies suggest that overly intense activity might worsen GI symptoms, particularly in sensitive individuals (Liguori, 2023). If you’re experimenting with intensity, it’s best to monitor how your body responds and adjust your routine accordingly.
Tips for Exercising with IBS
- Start Slow and Build Gradually: If you’re new to exercise, begin with short, low-intensity sessions and gradually increase duration and intensity as you feel comfortable.
- Find the Best Time to Exercise: Many people with IBS find that exercising at certain times of day works better for them, especially to avoid triggering symptoms.
- Hydrate and Watch Your Diet: Staying hydrated is essential, as dehydration can worsen IBS symptoms. Be mindful of what you eat before exercising to prevent triggering symptoms during your workout.
Conclusion
Exercise is a powerful, natural way to manage IBS symptoms, provided the intensity and type of activity suit your body’s needs. Gentle aerobic exercises, yoga, and light strength training are excellent options that combine physical activity with stress relief, making them particularly effective for managing IBS. If you have specific concerns, always consult with a healthcare provider to personalize your exercise plan.
References
Fani M, Mostamand J, Fani M, Chitsaz N, Feizi A. The effect of aerobic exercises among women with mild and moderate irritable bowel syndrome: A pilot study. J Bodyw Mov Ther. 2019 Jan;23(1):161-165. doi: 10.1016/j.jbmt.2018.02.003. Epub 2018 Feb 5. PMID: 30691746.
Johannesson E, Ringström G, Abrahamsson H, Sadik R. Intervention to increase physical activity in irritable bowel syndrome shows long-term positive effects. World J Gastroenterol. 2015 Jan 14;21(2):600-8. doi: 10.3748/wjg.v21.i2.600. PMID: 25593485; PMCID: PMC4294172.
Liguori S. What are the benefits and harms of physical activity on irritable bowel syndrome? – A Cochrane Review summary with commentary. J Rehabil Med. 2023 Aug 7;55:jrm15761. doi: 10.2340/jrm.v55.15761. PMID: 37548367; PMCID: PMC10424096.
