5 Exercises for IBS Relief
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Here are five expert-recommended IBS physical exercise activities proven to improve gastrointestinal (GI) symptoms.
One caveat: Always talk to your doctor before beginning a new exercise routine, especially if abdominal pain, IBS symptoms, or GI distress have kept you from working out for an extended period.
1. Yoga Improves Digestion and Mood
While there are many types of yoga, some more aerobic than others, they all follow the basic principles of connecting the brain, body, and breath through a series of poses.
“We believe yoga is a very effective treatment for IBS because the focus on the mind-body connection improves the messages traveling from the brain to the gut and the gut to the brain,” says Brian E. Lacy, MD, PhD, a gastroenterologist at the Mayo Clinic in Jacksonville, Florida.
If you’re just starting out, try classes for beginners (which are sometimes labeled “gentle”) or ones that focus on stress relief until you’re ready for a more intense class.
RELATED: 8 Yoga Poses for Beginners
2. Tai Chi Helps Connect the Body to the Breath
Tai chi is effective because it helps reduce stress, making it a valuable IBS exercise option.
“Physical and emotional stress doesn’t help any of us,” says Dr. Riehl. “It raises our cortisol levels, and that can impact our digestive system. People with IBS have trouble down-regulating digestive stress. So, checking in with your breath, slowing your breathing down, and bringing the breath into the diaphragm kick-starts the parasympathetic system, calms everything down, and gives a nice massage to the digestive organs that can reduce spasms and urgency.”
3. Walking Eases Symptoms
“Taking a walk aids digestion,” says Dr. Lacy. “It can help relieve constipation and it can help move gasses to alleviate abdominal pain. Plus, being outside in the fresh air and moving is good for your mental health. And that’s good for your GI health.”
4. Cycling Lets You Vary Intensity
Hopping on a bike, whether stationary or on the road, is a great workout for the legs and the heart — and another effective exercise for IBS. Lacy champions it for the amount of control it gives to the rider, since you can easily ramp up your pedaling for more intensity or slow it down and cruise for a leisurely ride. “It’s a great aerobic activity that’s safe, enjoyable, and low-impact,” he says.
5. Swimming Is a Full-Body Workout That Boosts Your Mood
Swimming is a great aerobic, low-impact exercise that gets your arms, legs, and core working. “Water aerobics can be very gentle but challenging,” says Riehl. “Plus, swimming makes you focus on your breath. It’s great for reducing cortisol stress levels, boosting your endorphins, and feeling great.”
Riehl notes that swimming rarely, if ever, leads to cramping or urgent diarrhea for people with IBS.
Moderation Matters When It Comes to Exercise
Stories of cyclists and marathon runners losing control of their bladder or defecating on themselves are not uncommon. According to Dr. Spiegel, when you exercise, your body endures a physical stress that does not prioritize the gut, which decreases blood flow to the abdomen.
“Pushing it to an extreme can lead to urgent diarrhea from something called localized ischemia in the colon,” says Lacy. “It underscores the need to exercise in moderation rather than push yourself to an extreme level.”
“Exercising in moderation is great for your physical and emotional health, and it helps you sleep better, which is great for digestion,” says Lacy.
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