Healthwatch by Shyft

Need exercise for a happier gut?
Leave your details & our team will help you set up a consult
Deepali Verma

Trainer | 8 Yrs. of experience

Shailja Chettri

Trainer | 3 Yrs. of experience

Shweta Rao

Trainer | 8 Yrs. of experience

Enter your details

Gut health made easy: the top 10 exercises to try

Gut health made easy: the top 10 exercises to try
Content
Content

The secret to a happy gut? Exercise!

Did you know that your gut health can affect not just your digestion but also your overall well-being? Yes, you heard that right! Your gut houses a diverse community of microorganisms, known as the gut microbiome, that play a crucial role in maintaining your physical and mental health. And maintaining a healthy gut should be our priority. But, how do you keep your gut healthy? Exercise can be your answer.

How does exercise help maintain a healthy gut?

Well, exercise is one of the most effective ways to do so! Exercise is more than just a way to stay in shape; it’s also a powerful tool for maintaining a healthy gut. When you exercise, you get your blood flowing, your muscles moving, and your heart pumping, which can help stimulate the muscles in your gut and promote better digestion.

Exercise can also enhance gut motility, which refers to the movement of food and waste through your digestive system. A healthy gut should have smooth and efficient gut motility, which can help reduce symptoms of bloating, constipation, and other digestive disorders.

In addition, exercise has been shown to improve gut microbiome diversity, and maintaining a diverse and healthy gut microbiome is crucial for overall gut health. Studies have found that regular exercise can enhance gut microbiome diversity, which can help improve digestive function and reduce symptoms of digestive disorders.

Which exercises are best for gut health?

In this blog, we bring you the top 10 tried and tested exercises that benefit your gut health. Let’s dive in!

  1. Walking: The simplest and most accessible form of exercise, walking can do wonders for your gut health. A study published in the International Journal of Behavioral Nutrition and Physical Activity found that walking for just 30 minutes a day can improve gut transit time and enhance gut microbiome diversity.
  1. Yoga: Not only is yoga great for your mental health, but it also positively impacts your gut health. A study published in the Journal of Alternative and Complementary Medicine found that practising yoga regularly can improve gut motility, reduce bloating, and relieve constipation.
  1. High-Intensity Interval Training (HIIT): HIIT workouts boost your gut health. Intense physical activity can stimulate the muscles in your gut, improving gut motility and reducing symptoms of bloating and constipation.
  1. Swimming: Swimming is an excellent low-impact exercise that can improve gut health. The rhythmic movements of swimming help stimulate gut muscles, promoting better digestion and reducing symptoms of digestive disorders.
  1. Resistance Training: Lifting weights can improve gut health by strengthening the muscles in your core and increasing gut motility. A study published in the Journal of Strength and Conditioning Research found that resistance training can enhance gut microbiome diversity and improve gut transit time.
  1. Dancing: Dancing is a fun and engaging form of exercise that can improve gut health. The repetitive movements and twisting motions of dancing can help stimulate the muscles in your gut, promoting better digestion and reducing symptoms of digestive disorders.
  1. Tai Chi: Tai Chi is a low-impact exercise that has been found to improve gut health. The gentle movements and deep breathing exercises of Tai Chi can help reduce symptoms of bloating and constipation, improve gut motility, and enhance gut microbiome diversity.
  1. Pilates: Pilates is a form of exercise that focuses on strengthening the core muscles, including those in the gut. A study published in the Journal of Gastrointestinal and Liver Diseases found that Pilates can improve gut transit time and reduce symptoms of bloating and constipation.
  1. Cycling: Cycling is a great form of exercise for improving gut health. The rhythmic movements of cycling can help stimulate the muscles in your gut, promoting better digestion and reducing symptoms of digestive disorders.
  1. Running: Running is a high-impact exercise that has been found to improve gut health. The repetitive movements and bouncing motions of running can stimulate the muscles in your gut, promoting better digestion and reducing symptoms of bloating and constipation.

Takeaway

So, whether you’re a fan of low-impact exercises like yoga or high-intensity workouts like HIIT, incorporating exercise into your routine can do wonders for your gut health, there’s an exercise out there for everyone. Not only will you feel better physically, but you’ll also feel better mentally, as exercise has been shown to have a positive impact on mood and mental health.

So, what are you waiting for? Get moving and give your gut the TLC it deserves!


Author:
Abhilasha Mangla

Abhilasha Mangla

linkedin
Yoga, Breathwork, Meditation
With over a decade of experience in teaching yoga, meditation, and breathing practices, Abhilasha is deeply committed to helping people find balance and well-being. She has explored various practices, including dance, body movement, hatha, and ashtanga yoga, to better understand the body. Furthermore, she has delved into various mindfulness practices to deepen her comprehension of meditation and its transformative effects. read more

For reaching your health goal faster, you can also sign-up for Shyft's personalized online yoga plans. Check them out here and sign-up today!

READ MORE ON :

Article By:

Our experts continually monitor the health and wellness space, and we update our articles
when new information becomes available.

Read more

Continue to read on a range of topics related to Exercise, Nutrition, Mental Health and Sleep Health.

Happy Gut, Happy Mind: Tips for Dealing with Gut-Related Mood Swings

Is your gut calling the shots on your mood? Let's find out. Do you ever feel like your mood is inexplicably down, and you can't quite put your finger on the reason? Well, it turns out that the health of your gut could be responsible for your mood swings! Yes, you read that right. Your gut plays a crucial role in your overall well-being, including your mental health. According to a study by Harvard Health, the gut-brain connection is a… Read more

Featured

Happy Gut, Happy Mind: Tips for Dealing with Gut-Related Mood Swings

Happy Gut, Happy Mind: Tips for Dealing with Gut-Related Mood Swings

Is your gut calling the shots on your mood? Let's find out. Do you ever feel like your mood is inexplicably down, and you can't quite put your finger on the reason? Well, it turns out that the health of your gut could be responsible for your mood swings! Yes, you read that right. Your gut plays a crucial role in your overall well-being, including your mental health. According to a study by Harvard Health, the gut-brain connection is a…

book

3 minutes

|

calendar

15 Jul 2023

Featured

The Gut-Check: The Impact of Skipping Meals

Think twice before skipping that meal, as it could very well be the key to unlocking the secrets of a healthy gut! From aiding in digestion and absorption of nutrients to supporting our immune system and even influencing our mood and mental health, the gut microbiome is a complex and fascinating part of our bodies. But did you know that one simple habit, like skipping meals, can have a significant impact on this delicate balance of bacteria in our gut?… Read more

Editor’s pick

The Gut-Check: The Impact of Skipping Meals

The Gut-Check: The Impact of Skipping Meals

Think twice before skipping that meal, as it could very well be the key to unlocking the secrets of a healthy gut! From aiding in digestion and absorption of nutrients to supporting our immune system and even influencing our mood and mental health, the gut microbiome is a complex and fascinating part of our bodies. But did you know that one simple habit, like skipping meals, can have a significant impact on this delicate balance of bacteria in our gut?…

book

4 minutes

|

calendar

05 Aug 2023

Editor’s pick

Twist and Breathe Your Way to Better Gut Health with Yoga

The human gut is home to trillions of microorganisms, collectively known as the gut microbiome, which plays a crucial role in overall health and well-being. From aiding in digestion and nutrient absorption to regulating the immune system and producing neurotransmitters, the gut microbiome has a hand in almost every aspect of our physical and mental health. Several factors can influence the health and diversity of the gut microbiome, including diet, stress, and medication use. One factor that has gained increasing… Read more

Featured

Twist and Breathe Your Way to Better Gut Health with Yoga

Twist and Breathe Your Way to Better Gut Health with Yoga

The human gut is home to trillions of microorganisms, collectively known as the gut microbiome, which plays a crucial role in overall health and well-being. From aiding in digestion and nutrient absorption to regulating the immune system and producing neurotransmitters, the gut microbiome has a hand in almost every aspect of our physical and mental health. Several factors can influence the health and diversity of the gut microbiome, including diet, stress, and medication use. One factor that has gained increasing…

book

4 minutes

|

calendar

06 Aug 2023

Featured

From Bacteria with Love: The Benefits of Mindful Eating for Gut Health

Are you ready to discover how mindful eating can make your gut bacteria do the happy dance and transform you into the superhero of your own health story? When it comes to maintaining a healthy gut, what you eat is just as important as how you eat it. Mindful eating, the practice of paying attention to your food and how it affects your body, can have a positive impact on your gut health. According to a study, mindful eating can… Read more

Editor’s pick

From Bacteria with Love: The Benefits of Mindful Eating for Gut Health

From Bacteria with Love: The Benefits of Mindful Eating for Gut Health

Are you ready to discover how mindful eating can make your gut bacteria do the happy dance and transform you into the superhero of your own health story? When it comes to maintaining a healthy gut, what you eat is just as important as how you eat it. Mindful eating, the practice of paying attention to your food and how it affects your body, can have a positive impact on your gut health. According to a study, mindful eating can…

book

3 minutes

|

calendar

19 Aug 2023

Editor’s pick

Recipes to manage Gut Health, approved by nutritionists

View all
Understanding Metabolism

Egg Masala Curry

A flavorful combination of curry & hard-boiled eggs simmered in an onion-tomato-based gravy.

17 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Sarson ka Saag

A Punjabi culinary gem featuring vibrant mustard greens cooked to perfection with a medley of spices and herbs.

10 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Grilled Chicken Salad

A lovely medley of grilled chicken, vegetables, and cheese, tossed in a flavorsome vinaigrette.

15 INGREDIENTS

|

45 MINS.

Understanding Metabolism

Sabudaana Vada

A crispy, soft, savory, and mildly sweet patty made with softened tapioca pearls - a beloved fasting snack!

12 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Chickpea Soup

A thick, creamy & delicious soup with the goodness of plant protein.

10 INGREDIENTS

|

45 MINS.

Understanding Metabolism

Raw Mango Curd Rice

A delicious, mild, tangy rice recipe with added benefits of raw mangoes and plain yogurt.

2 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Keerai kootu

A flavorful blend of health & taste with additional benefits of spinach

3 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Avial

A dish loaded with veggies with its roots in Kerala and Tamil Nadu

16 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Hung Curd Dip

The perfect dip for all your snacks

11 INGREDIENTS

|

15 MINS.

Understanding Metabolism

Greek Salad

Easy to make, tossed salad with fresh vegetables

9 INGREDIENTS

|

30 MINS.

View all