We often hear about the benefits of regular exercise to lose weight, lower blood pressure and promote a good mood. But have you ever heard about the benefits of exercise to restore gut health? It seems that this great tidbit of information is often not the focus of any report about exercise.
With close to 70 Million people suffering every year from a digestive disease, it seems regular exercise to support a healthy gut should be a topic we discuss, often. (Source: US Department of Health and Human Services) But what if you don't have a digestive disease? What if you are suffering with bloating, gas, diarrhea, constipation, fatigue, bloating, brain fog or abdominal pain? But all you've heard is that this is normal and there is no need for concern.
I am here to help! I am a Certified Holistic Nutritionist teaching others how to stop suffering and get back to living. I offer a 30 minute FREE consultation, where we can talk about how you are feeling and how the Simply Great Gut Health plan can help.
Simply Great Gut Health is a customized 5 Step plan that heals your gut and fits your busy lifestyle.
It’s very simple. No jumping through hoops and NO PRESSURE.
If we determine it’s not a fit, we’ll go our separate ways for now.
If it is a fit, we can take the next step and get you started on the path to healing your gut.
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Part of the Simply Great Gut Health plan is moving your body every day. Movement has a lot of benefits for a healthy gut. Below is research published on the website for National Institutes of Health:
"Studies suggest that an increase in exercise enhances the number of good bacteria in our gut.
The good bacteria in our gut are essential for the gastrointestinal tract to excrete feces. It is also involved in ensuring the intestinal lining is strong. Several diseases have been associated with not having enough good bacteria in our gut, such as obesity, coronary heart disease, diabetes, and inflammatory bowel disease.
Inflammatory bowel disease (IBD), a gastrointestinal disorder includes both ulcerative colitis (UC) and Crohn's disease (CD) as well as irritable bowel syndrome (IBS). Low intensity exercise can reduce the transit time of stool which helps limit the contact time between pathogens and the gut. As a result, exercise has protective effects, reducing the risk of colon cancer, diverticulosis, and inflammatory bowel disease."
What I love about this research is that it mentions low intensity exercise. Not high impact exercises that you could injure yourself or may not have the desire to pursue. Now, this does not mean you have to belong to a fancy gym that costs a lot of money or you have to attend expensive classes. There are a lot of ways you can get in daily, low impact exercise without fancy equipment.
Before you start any exercise routine, make sure to check with your doctor. This is the best way to stay safe and pick an exercise that will benefit you.
Below are some of my favorite ways to move my body daily, without a lot of investment.
Walking is one of the most underrated exercises. Taking just 30 minutes a day to walk will give your body significant benefits. The best part is that it doesn't have to be all at once. You can break it up into segments. Maybe you have to do grocery shopping. Simply park far away from the store and start walking. Once you are in the store, you'll be moving the whole time (unless you have to wait in the check-out line). Then you have to bring the groceries back to the car that you parked so far away. This simple act can take up to 1 hour.
Now I recognize, you may only grocery shop once a week or maybe less. So start thinking about all the other places you may have to visit during the week. Going to the doctor's office? Park far away. Going to visit the grand-kid's? Park down the street and walk to their house. When they ask where your car is, tell them you are trying to walk more. I am sure they will be happy to hear it!
You can also find a mall that opens early for walkers, if the weather is bad. If the weather is good, use the local schools track for a safe place to walk. I'm sure if you put your mind to it, you will find little ways all day long to get up and walk.
#2 FREE CLASSES ON YOU TUBE
You Tube is a wonderful outlet to find exercises you can do for free. Yoga, Tai Chi, low impact total body workouts, you name it, I bet you can find it on You Tube for free. Plus, there are so many classes that are short in duration. If you only have 15 minutes, you can find a class for that! If you have more time, then try something new. The best part about working out at home is you don't have to feel self-conscious.
#3 BIKE RIDING
Bike riding is great for those of us who suffer from osteoarthritis but still want to be active. Very Well Health reports, a regular routine of bicycling keeps your knees moving through their range of motion and, at the same time, strengthens the muscles that support your knees. Making this a great way to move your body every day but in a safe way.
The best part is that low-intensity works for bike riding as well. A study in the Journal of Gerontology, compared high-intensity cycling to low-intensity cycling in knee osteoarthritis patients. Researchers concluded that low-intensity cycling was as effective as high-intensity cycling for improving the patient's function, gait, aerobic capacity, as well as for decreasing pain.
I hope you learned a lot about why exercise supports a healthy gut. If you are one of the 70 million people suffering from a gut health disease or you just know your gut is not healthy, adding daily movement will help. It doesn't have to be expensive or require high intensity. Find ways throughout the day to move your body, such as walking, looking for free classes on You Tube or even try bike riding.
Do you think you will try to make movement a part of your day, every day? Let me know by leaving a comment below.