We all might have experienced constipation at one or more instance in our life. It has all the more become more common in youth today. This can be attributed mainly to the sedentary lifestyle of ours coupled with busy working hours leaving no time for exercises. An ordinary constipation if neglected and ignored can lead to chronic constipation which would have serious consequences on our health.
My article focuses on exercises as one of the remedies for constipation. A serious observation of the various causes of constipation would help us to understand the solution to cure constipation. As I pointed out before that sedentary lifestyle is one of the causes for constipation. Sedentary lifestyle refers to a life of having literally no physical actively or more precisely a lifestyle wherein most of the works are done while sitting involving very less movement. Most of the IT professionals and office workers are accustomed to sedentary lifestyle also involving frequent usage of lifts to commute to the upper floors in the office. Now we understand one of the remdies for constipation i.e avoid sedentary lifestyle. Walking is one of the best exercises to kick off constipation. A brisk walk for about ten to fifteen minutes at regular intervals and help bowel movement thus leading to improved digestion of food.
Cardio is one of the exercises to relieve constipation. One can simple jump and jog at one place leading to increased heart rate and improved blood circulation. About 5-10 minutes of cardio can really boost the bowel movement easing out the waste defecation. This can be done at home causing very less inconvenience. A few sets of jumping and jogging should suffice as part of cardio. Care must be taken to ensure that we exercise according to our capability and not intensify the exercise beyond our normal limits.
Next exercise in my list would be doing planks. Planks apart from improving our posture helps in relieving constipation. One way of doing planks is by keeping the forearms and elbows resting on the ground and be in the position for few minutes. If this appears difficult, one could also cross the legs after placing the knees on the ground and repeat the action or sets for few minutes. The longer we stay in the right positon in doing planks, better it is for bowel movement.
The third exercise in my list would be squats. Squats are definitely a productive way for easing out the bowel movement. In addition to the squat a jump would augment the downward pressure on the stool. Placing your knees with the ankles, try squatting down. While moving up, one must lift the body in a jump utilizing the abs thus lifting the torso. A few repititions of these exercises would definitely push you towards the lavatory in almost no time.
Next in my list of exercises would be pushups. These are undoubtely one the finest exercises for triggering bowel movement. During this exercise the muscles in the vicinity of the intestines shrink. The non stop movement of muscles resulting due to pushups in the abdomen push the lodged poop for ejection. Pushups pressurize the intestines by shrinking ab muscles. In addition to constipation relieving this exercise also build up the arms. One should not hasten to pushups as it is a hard job requiring patience. For a start we can practice three series of six pushups in morning while taking sixty seconds break between each series. One can then move on to two series of five pushup before finally taking a break for two days. If we do not take a break and be continuous we could probably end up causing pain to our arms and also rest of the body. Staying in the pushup position without a movement with hands straight shrinks the abdomen and muscles around it. Obviously great to aid in bowel movement.
Swimming would be fifth in my list of exercises to kick off constipation. This forces every part of our body to great strain. During swimming, the abdomen muscles are worked out the most thus triggering information to the intestines for poop evacuation. Swimming expects hard work from you and sluggish attitude does not help. One should be careful not to get injured while practicing this. This exercise keeps all parts of the body working and leads to the holistic physical development of the body. It boosts the bowel movement. Due to the high energy requirement of this exercise, the food gets digested properly thus forcing the poop ejection. Swimming is a great health booster and its advantages to good health are not limited to constipation relief alone. No wonder a lot of people prefer swimming.
Next in the list would be running and jogging. Although both are synonymous, jogging is the slower version of running. It forces our body to great levels of tolerance and hard work. Great physical effort is a prerequisite for jogging. It greatly accelerates the digestion and facilitates the bowel movement in intestines. No doubt running also helps in better blood circulation. It clears out the way for lodged poop in the intestines. It makes adrenalin rushing in the body. We would physically be in good shape with no deformities in our body and also our body weight would be in control. It is always advisable to run for short distances and thus prepare our body to run for longer distances. One should be aware of one's energy capabilities as running and jogging both require huge energy. As one feels comfortable, he/she should run for longer distances. Over a period of time with continuous efforts, constipation would be a problem of the past.
Last but not least in my list of exercises would be hitting the gymnasium and focus on bodybuilding. This takes both time and money but is of definitely a great worth. We could initially go the gym for few days in a week and gradually making it regularly. There a lots of accessories like weight lifts, barbells and dumbbells which can help us for a start. Some dedication on our part would be required in understanding the right type of exercise to help us overcome the problem of constipation.
We have seen the different types of exercises and I have only unlocked a small part from a bigger picture of different exercises. We must be dedicated in our efforts while being conscious of the ill effects of constipation. Good health can contribute to overall well being of a person physically, mentally and of course spiritually.
Great article indeed.
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