Exercise and IBS - here are 6 tips!
April 5, 2024
Many people wonder how physical activity works with IBS. Is it beneficial, or should you avoid exercise altogether? The answer varies depending on the individual and the severity of their IBS symptoms.
At its core, we all benefit from moving our bodies—that much is clear. Exercise gives the digestive system a much-needed massage, helping it function more effectively. However, for many with gut issues, going to the gym may be out of the question. Some people need access to a toilet before, during, and after working out, while others fear cramping during their session. These concerns are more common in individuals with diarrhea-predominant IBS. For those dealing with constipation, any physical activity is beneficial in stimulating bowel movements, though it may cause discomfort when the bowels become active.
Runner's stomach is something else
“Runner’s stomach” occurs when, during prolonged physical activity, someone experiences digestive issues such as loose stools, cramps, nausea, and gas. This issue affects women more frequently than men. Although it can be uncomfortable and inconvenient, the symptoms are not dangerous in themselves—except in severe cases of diarrhea, which can lead to dehydration. Symptoms of runner’s stomach usually appear only during exercise and subside afterward. However, a study presented in 2017 by Monash University indicated that prolonged intense exercise could negatively impact the gut. So perhaps moderation is key here, as we know moderate physical activity has many protective benefits for the gut.
Listen to your body and adapt
Exercise and movement in combination with IBS are highly individual and depend on your symptoms, how you’re feeling that day, and the type of workout. It’s important to find a way to stay active that works for you, and to accept that some days, you might not be able to train as planned. On those days, a simple walk may suffice. Be kind to yourself. For those feeling stressed and wound up, high-intensity activities aren’t always ideal, as they can stress the body further. In such cases, it’s better to opt for gentler activities, like meditation or yoga.
When it comes to different types of exercise and IBS, it’s generally true that any physical activity involving jumps, bounces, or jolts is harder on the stomach than gentler workouts with a lower intensity. But it’s important to remember that not everyone with IBS reacts the same way to exercise. For some, exercise is essential to managing symptoms. For others, the impact on the gut may vary from day to day. And for some, even light exercise can disrupt their digestive system.
6 types of exercise that often work well for people with IBS are:
- Yoga
- Cycling
- Swimming
- Walking/Power Walking
- Dancing
- Strength training
Sofia Antonsson
Reg. Dietitian, Belly Balance
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IBS - What is it?
Bloated , constipated or having a gassy stomach? IBS or Irritable Bowel Syndrome is a functional gastrointestinal disorder, meaning no physical issues can be found in the stomach or intestines; they just don’t function quite as they should.
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