For those living with Irritable Bowel Syndrome (IBS), exercise can often feel intimidating, but research indicates that low- to moderate-intensity exercise may actually help manage symptoms.
IBS is a chronic condition affecting the large intestine, requiring ongoing management due to its recurring symptoms, which can include abdominal pain, cramping, bloating, excess gas, and changes in bowel habits such as constipation, diarrhea, or both.
IBS symptoms & flare-ups
These symptoms often fluctuate, with periods of remission followed by flare-ups that can last days, weeks, or even months. During a flare-up, IBS can significantly interfere with daily life. While there is no cure for IBS, lifestyle changes, including regular physical activity, can help manage symptoms.
Exercise is thought to ease IBS symptoms by reducing stress, improving bowel function, and minimizing bloating. While the exact cause of IBS remains unclear, various triggers can lead to flare-ups, including food intolerances, stress, certain medications, gastrointestinal infections, and hormonal changes.
For many people with IBS, food intolerances, such as lactose intolerance, are likely triggers. However, exercise typically isn’t a trigger; in fact, it can help relieve symptoms.
Research on exercise and IBS
A 2018 study highlighted that low- to moderate-intensity exercise could alleviate IBS symptoms. While more intense activities like marathon running may aggravate symptoms, there is no solid research indicating how vigorous exercise impacts IBS.
However, a 2011 study found that regular exercise reduced the severity of IBS symptoms, and a follow-up study in 2015 confirmed lasting benefits for those who maintained an active lifestyle.
Another study from 2018 involving over 4,700 adults showed that those who were physically active were less likely to suffer from IBS than less active individuals. Additionally, a 2015 study demonstrated that yoga, with its combination of physical postures and breathing exercises, significantly improved IBS symptoms over a 12-week period.
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Why exercise helps
Researchers believe that exercise benefits IBS sufferers through several mechanisms:
- Stress Relief: Stress can exacerbate IBS symptoms, likely due to the brain-gut connection, and exercise is known to reduce stress.
- Improved Sleep: Poor sleep can trigger IBS flare-ups, but regular physical activity promotes better sleep.
- Increased Gas Clearance: Regular exercise helps the body expel gas more effectively, reducing bloating and associated discomfort.
- Encouraged Bowel Movements: Physical activity can stimulate bowel movements, helping to ease symptoms.
- Enhanced Well-being: Regular exercise promotes overall health and encourages the adoption of other beneficial habits, which may further reduce IBS symptoms.
Exercises recommended for IBS
As per healthline, if you have IBS, it’s beneficial to engage in low- to moderate-intensity activities. Walking, leisurely biking, low-impact aerobics, and swimming are excellent choices.
Yoga, in particular, is recommended for its gentle approach to stretching and its focus on relaxation. Specific yoga poses, such as the Bridge and Supine Twist, target the lower abdomen and can help relieve IBS symptoms. Breathing exercises, like diaphragmatic breathing and alternate nostril breathing, can also promote relaxation and reduce stress.
Exercises to avoid & preparing for flare-ups
High-intensity exercises, such as running, high-intensity interval training (HIIT), and competitive sports, should be avoided as they can exacerbate symptoms.
If you plan to exercise regularly, it’s important to prepare for potential IBS flare-ups by bringing over-the-counter medications if prone to diarrhea, avoiding food triggers, staying hydrated, and knowing the location of the nearest bathroom.
When to seek medical advice
According to Healthline, if you experience persistent or severe symptoms, such as diarrhea at night, unexplained weight loss, vomiting, difficulty swallowing, bloody stools, or abdominal swelling, it is crucial to consult a doctor. These symptoms may indicate a more serious condition. Your doctor can also provide personalised advice on managing IBS symptoms through diet, exercise, and other lifestyle changes.
For those with IBS, regular exercise, particularly low- to moderate-intensity activities, can help manage symptoms. Alongside a balanced diet and good sleep, exercise is an essential part of managing this chronic condition.
