What are the best types of physical activities for IBS?
Low-to-moderate intensity physical activities are recommended
Low-intensity physical activities including walking, cycling, swimming, and yoga could help relieve abdominal symptoms. If these types of exercises are performed consistently, they also improve immune functions, reduce anxiety and other mental health concerns associated with IBS. In addition, they have a positive effect on gut microbiome and overall health.
The goal is about 20-60 minutes of physical activity three to five times a week. Here are some of the most commonly recommended:
Yoga
One of the most well-known types of yoga is Hatha yoga. It focuses on physical postures, balance, and controlled breathing. This form of yoga can improve flexibility, strengthen core muscles, and promote relaxation and mental focus. Strengthening the core may help support digestion and possibly reduce the worsening of IBS symptoms, similar to the benefits seen with general physical fitness.
Studies have shown that practicing yoga regularly for about two months can help reduce abdominal pain, nausea, constipation, and bloating. It may also improve diarrhea symptoms. In some studies, yoga was found to be even more effective than certain medications used for diarrhea, such as loperamide.
Walking
Walking can also help improve digestive symptoms. It may reduce abdominal discomfort and lower anxiety levels. The benefits of walking are generally similar to those of yoga. However, many people find it easier to maintain a regular walking routine than to practice yoga.
Walking is often more accessible because it can be done almost anywhere and easily combined with everyday activities, such as running errands or commuting.
How much should you walk?
It is generally recommended to walk every day. The more consistently you walk, the greater the potential benefits. However, this does not mean you need to reach 10,000 steps daily. It is important to listen to your body and rest when you feel tired.
Swimming and cycling
Similar effects have been found with implementing swimming or low-speed cycling into your exercise routine. It is important to highlight that the improvement in IBS symptoms was better in patients with the IBS-C subtype rather than in those with diarrhea‐predominant IBS. This means that patients with IBS-D should be more gentle and opt for the particular exercise that does not worsen their symptoms.
What about running?
Some patients claim that running is even more effective in relieving their IBS symptoms. Running could especially be beneficial for patients with IBS-C. On the other hand, several patients believe that running could induce or exacerbate their IBS. Symptoms of ‘runner’s stomach’ are commonly associated with running, especially endurance running or running at high speed. These symptoms can be troublesome for IBS patients, and it is important to understand that every person’s gastrointestinal tract reacts differently under such stress. If you want to try running, make sure to start slowly and increase intensity or duration based on what your body can handle.
High-intensity physical activity may be troublesome
Similar to running, high-intensity physical activity can sometimes be challenging for people with IBS. Research suggests that the risk of IBS symptoms may increase as exercise becomes more intense.
Professional athletes often experience temporary weakening of the immune system or gastrointestinal symptoms such as abdominal pain and diarrhea when they put extreme stress on their bodies. Intense exercise may also increase intestinal permeability (sometimes called “leaky gut”), meaning the gut lining becomes more permeable than normal.
However, several studies show that aerobic exercise can positively influence gut health. Both moderate and vigorous exercise may help improve the balance of gut bacteria, especially in individuals who are overweight. One possible explanation is that better cardiorespiratory fitness (how well the heart and lungs work during exercise) is associated with greater diversity of gut bacteria, which is generally considered beneficial.
It is also possible that the benefits of exercise are partly linked to other healthy lifestyle habits, since people who exercise regularly often consume more fruits and vegetables and maintain overall healthier diets.
Summary
Physical activity improves IBS symptoms, digestion, and mental health. It produces anti-inflammatory and antioxidant effects in IBS patients. Although the World Health Organization (WHO) recommends that adults should engage in aerobic and moderate-intensity exercise for at least 150–300 minutes per week or at least 75–150 minutes per week of high-intensity exercise, high-intensity exercise is generally not recommended for IBS patients. It might cause exacerbation of IBS symptoms and should be performed with caution.
Improved physical fitness could help reduce the intensity and frequency of IBS symptoms, just make sure to choose an activity that you can do consistently and that you also enjoy!
