What To Know
- A study published in the “Journal of Clinical Gastroenterology” found that walking for 30 minutes daily significantly reduced constipation symptoms in sedentary adults.
- Another study in the “International Journal of Nursing Practice” showed that a 12-week walking program improved bowel regularity and reduced the need for laxatives.
- While it’s always advisable to consult a healthcare professional for severe or persistent symptoms, incorporating walking into your daily routine can be a simple and effective strategy for managing constipation.
Constipation, a common ailment characterized by infrequent and difficult bowel movements, can be a source of discomfort and frustration. While dietary changes and fiber intake are often recommended as remedies, the role of exercise, particularly walking, in alleviating constipation has been a topic of debate. In this comprehensive guide, we will delve into the evidence and explore the answer to the question: does walking help constipation?
Walking and Bowel Function
Physical activity, such as walking, has been shown to promote bowel regularity through several mechanisms:
- Increased intestinal motility: Walking stimulates the muscles in the intestines, enhancing their contractions and propelling stool forward.
- Reduced transit time: By increasing intestinal motility, walking speeds up the passage of stool through the digestive tract, preventing it from becoming hard and dry.
- Hormonal effects: Exercise releases hormones like endorphins, which have a relaxing effect on the muscles surrounding the rectum, facilitating bowel movements.
Evidence for Walking and Constipation
Numerous studies have investigated the effects of walking on constipation. Here are some key findings:
- A study published in the “Journal of Clinical Gastroenterology” found that walking for 30 minutes daily significantly reduced constipation symptoms in sedentary adults.
- Another study in the “International Journal of Nursing Practice” showed that a 12-week walking program improved bowel regularity and reduced the need for laxatives.
- A review of studies published in “Gastroenterology Research and Practice” concluded that walking was an effective non-pharmacological treatment for constipation.
Other Benefits of Walking
In addition to alleviating constipation, walking offers numerous other health benefits, including:
- Weight management
- Improved cardiovascular health
- Reduced risk of chronic diseases
- Enhanced mood and cognitive function
When to Consult a Healthcare Professional
While walking can be beneficial for constipation, it’s essential to consult a healthcare professional if symptoms are severe or persistent. Underlying medical conditions, such as irritable bowel syndrome or colon cancer, may require specific treatment.
Tips for Incorporating Walking into Your Routine
- Start gradually with short walks and gradually increase the duration and intensity.
- Choose a comfortable pace and terrain.
- Walk for at least 30 minutes most days of the week.
- Listen to your body and rest when needed.
The Bottom Line: Walking and Constipation Relief
Based on the available evidence, it is clear that walking can be an effective and natural way to relieve constipation. By stimulating intestinal motility, reducing transit time, and promoting hormonal effects, walking helps facilitate bowel movements and improve overall digestive health. While it’s always advisable to consult a healthcare professional for severe or persistent symptoms, incorporating walking into your daily routine can be a simple and effective strategy for managing constipation.
Common Questions and Answers
Q: How long should I walk to relieve constipation?
A: Aim for at least 30 minutes of brisk walking most days of the week.
Q: What if I don’t have time for a 30-minute walk?
A: Even short walks of 10-15 minutes can be beneficial. Break up your walking sessions throughout the day.
Q: Is it better to walk before or after meals?
A: Walking after meals can help stimulate digestion and reduce constipation.
Q: What are some other tips for relieving constipation besides walking?
A: Increase fiber intake, drink plenty of fluids, and consider using over-the-counter stool softeners or laxatives if necessary.
Q: Is walking safe for people with hemorrhoids?
A: Walking can be beneficial for hemorrhoids as long as it doesn’t aggravate the condition. Avoid straining or pushing too hard during bowel movements.
