Jamie Sawyer, Specialist Personal Trainer has sent us in some great tips and advice for those suffering with gut health
“Suffering from any type of gastrointestinal distress can leave you clinging to the comfort of your sofa or bed. But perhaps a better solution would be to get up and get moving.
Physiologically, exercise has huge advantages in the improvement of digestion, such as increasing colonic mobility, transit time and transitive intestinal gas. Exercise has shown to reduce the risk of constipation, formation of gallstones, IBS and IBD. Exercise also has a profound positive effect on emotion and mood.
By improving these factors, a greater sense of general well-being can be achieved, and so the symptoms of such digestive issues can be drastically improved.
Exercise doesn’t have to mean joining the local gym or taking the newest faddy class. It can be as simple as putting on your trainers and going for a long walk or a small jog. You can even stay at home and perform your own body weight workout. Here’s some examples of what to do at home:
1: Sit to stand – With good posture, Sit down on a chair and stand back up again. Try doing this for 30 seconds, then have a little rest and try again. As you get fitter and stronger, aim to increase the time up to two minutes.
2: Wall press ups – Put your hands against the wall and walk your feet away so you are at angle. Then perform a press up. Again, try for 30 seconds and note how many good press ups you can do (no sloppy technique). If you find that you can make the exercise a bit harder, place your hands on something a bit lower like the kitchen worktop or a solid table. Eventually, as you get stronger and fitter, you will end up performing the press up on the floor.
3: Stair climbs – Set a timer for 3 mins, simply and SAFELY, walk up and down the stairs until the time runs out. If you find you can make it a bit harder then try going a bit faster on the way up, and a safe and normal speed on the way down. If you’ve no stairs then head to a doorstep, pavement or even a solid stack of books and just step up and down until the timer goes off.
4: Walking Lunges – Whatever space you have, walk around it in a lunging motion. Be it in your garden or around your bedroom, just lunge. Again, set the timer for 30 seconds and keep lunging until it goes off. Have a little rest and then go again. Increase the time as you get fitter and stronger.
Now you may have your own idea of how to exercise at home and that’s great, do it. The main issue is to simply MOVE for 20-60 mins 3-5 times a week and you may well see a marked improvement in your symptoms.