Which exercise is best for IBS?

Consistent exercise and movement is one of the key behaviors linked to positive health outcomes. We know that consistent exercise over time can lower our risk for diseases like heart disease, diabetes, and cancer. Exercise can lower stress levels and help us manage anxiety and depression. It can help us build muscle that will protect our bodies as we move, and can help us build stronger bones that will age well.

The benefits don’t stop there. Exercise is also a vital piece of managing IBS.; The important thing to note, though, is that all exercise is not created equal for IBS. And exercise recommendations can vary from person to person, as well as day to day based on your unique symptoms and triggers. This article will break down how exercise can impact IBS and how to choose the best exercise options for your body!

What Works?

Studies have shown that an increase in moderate exercise (30-60 minutes/day) can improve IBS symptoms, as well as other quality of life aspects of the disorder, including fatigue, depression, and anxiety.

There’s a short-time benefit, especially in anxiety and depression, but a long term benefit can be seen, as long as the activity is consistent over time. The benefit from exercise and IBS symptoms is most likely due to its ability to lower stress, which is a major trigger of symptoms. Exercise can also directly affect the gut. Increased blood flow can help with gut motility, which can prevent constipation. Also, body movement may help you naturally release gas to alleviate bloating. And exercise can improve core and pelvic floor strength, which can help with gut motility and stool emptying.

One type of exercise that has been thoroughly studied in IBS is yoga. Yoga is shown to reduce the activation of the autonomic nervous system (ANS), which can function abnormally in those with IBS and lead to gut motility dysfunction, causing constipation and/or diarrhea. The benefits of yoga are likely rooted in diaphragmatic breathing and the alignment-based movements in flows that release tension throughout the body including the pelvic floor and abdomen.

Releasing tension can help with gut motility (aka movement of the gut to move stool and gas), as well as pain sensitivity. When muscles are tense, they can be more sensitive to sensations. With IBS, this can lead to pain due to hyper-activated pain-responsive brain regions due to an altered gut-brain communication pathway.

Women with IBS may also be at risk for pelvic floor prolapse, which could be related to constipation. This can also be related to urinary incontinence and sexual dysfunction, which can all lead to decreased quality of life. Physical therapy could be helpful if you struggle with any of the above functions. You can also find exercises that strengthen the pelvic floor, including yoga, barre, and pilates.

What Doesn’t Work?

If exercise improves symptoms, more exercise should be even better, right? Not necessarily.

Excessive or high intensity exercise may actually trigger IBS symptoms, due to increased stress on the body. This would include exercises like CrossFit, Orange Theory, intense cycling or running, and HIIT workouts. If you have already been doing workouts like these, you may not have to exclude them completely. Check in with how your body reacts after a workout, then try switching it up every other day or so to see how you respond to less intense movement.

If you are new to working out, don’t start with these types of exercise. As you slowly increase activity, you may find that a day or two of this type of movement can be enjoyed. There’s no one-size-fits-all approach, so be mindful about what works best for you.

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Workout Tips

Taking everything we know about exercise and IBS into account, here are simple tips:

Start small and increase slowly. If you’re new to working out, start with a simple yoga class or walking. Slowly increase the duration and intensity of your exercise. This will help you find movement you enjoy, as well as notice what amount of movement works best for your symptoms.
Focus on breath. We know deep and intentional breathing is key to reducing anxiety and depression, so find exercises that incorporate this into their practice. Usually practices like yoga, pilates, and barre will focus on this, but you may also find other studios or workouts that incorporate this into their workouts. You can also add a meditation practice to the end of your favorite workout or your daily walk to get this benefit.
Don’t do things you hate. If you hate the workout you are currently doing, find something else that you do enjoy. This one is simple. If you hate it, you’re not likely to keep it going long term. Sustainable habits are key for lifelong IBS management, so say goodbye to the things that aren’t enjoyable, and give yourself time to find what is. It may mean switching studios or online platforms, or switching forms of exercise. I also like to note here that it’s important to find instructors and trainers that are positive and maintain positive self-talk. Body image can be a struggle with IBS already, so nobody needs to hear that they need to “work for” or “earn” their food, or be told to seek weight loss through exercise. Instead, find language that is focused on caring for the body.
Stay hydrated and feed your body. The more you move and sweat, the more water your body will need to prevent dehydration. Keep this in mind, and if you can’t handle large amounts of water at once, slowly increase your intake before and after the workout. It’s also important to give your body the nutrients needed to support and recover from the workout. Eat balanced meals and add in snacks, if needed. Focus on protein and carbohydrate sources afterwards.

If you’re looking for guidance to better manage your IBS, a community of others who get it, and workouts you can follow that are IBS-friendly… join the MASTER Method Membership!