The 6 Best Exercises for Better Gut Health

Having a healthy gut and body is so much more than just what you are eating or not eating, it’s a whole way of living that moulds and shapes your microbiome.
 
Did you know that how much you move has an effect on your gut bugs? 
 
A lack of exercise is linked to a reduction in the number of good guys and an increase in the bad guys in your microbiome. The more active you are, the more good guys you will have in your gut as well as a greater variety. 
 
But what kind of exercise is best for your gut? Tune in to this video where I will share with you the top 6 exercises to support your gut bugs. 

Transcript: The 6 Best Exercises for Better Gut Health

You are what you eat. There’s no denying that there’s truth to this.

You are also what you do. And no, I’m not talking about your job or your career. I’m talking about the physical activity you do on a regular basis. 

Having a healthy gut and body is so much more than just what you are eating or not eating, it’s a whole way of living that moulds and shapes your microbiome.

In case you aren’t too sure what your microbiome is, let’s rewind. 

Your body is home to trillions of microorganisms- bacteria, fungi, viruses and other microbes that inhabit almost every part of you. These critters make up what is known as the human microbiome. Most of these microorganisms live in the digestive tract and play a huge role in a lot of different functions- they digest your food, they keep your immune system strong, they remove toxins from your body, produce B vitamins and protect your intestines to name a few. They are the factory workers, and without them, your body’s machinery would cease to operate. 

Unfortunately, there are some bad bacteria who are also lurking in your microbiome. If these bad guys get out of hand, they can spark an inflammatory fire that can damage the machinery and lead to a host of different diseases across all systems of your body. The key lies in diversity- the greater diversity of the good guys in your gut and the less you have of the harmful ones, the healthier you are going to be. 

So what can disrupt this delicate and complex ecosystem that is in your body? 

Science suggests that the microbiome can be altered by not only factors such as infection, disease, diet and antibiotic use, but also exercise and how much you move! 

A lack of exercise is linked to a reduction in the number of good guys and an increase in the bad guys in your microbiome. The more active you are, the more good guys you will have in your gut as well as a greater variety. 

In fact, studies have compared the gut microbiomes of athletes to control groups of similar age and found that athletes have significantly greater microbial diversity than non-athletes. 

But how exactly does exercise do this?  

• Well exercise reduces transit stool time (the time it takes for your food to get from the beginning of your digestive system, the mouth, to the end, the anus) and regulates stool consistency. Thus exercise leads to faster turnover of the good bacteria and the quicker elimination of potentially harmful ones.
• Exercise also promotes the intestinal fermentation of dietary fiber and subsequently increases production and synthesis of short-chain fatty acids, particularly butyrate. 

The production of short-chain fatty acids in the gut microbiome is essential for maintaining the integrity of the gut lining and may reduce the risk of inflammatory diseases, type 2 diabetes, obesity, heart disease and more. Exercise, therefore, helps to:

• prevent leaky gut and stop food proteins, toxins and metabolites from crossing into the bloodstream, and exercise also
• reduces inflammation. 

Now before you go sign up for an iron man competition, think again. When it comes to exercise, there can be too much of a good thing. 

While getting moving can help balance your gut microbiome, exercising too strenuously can actually work the other way and the autonomic nervous system signals can increase intestinal permeability and lead to leaky gut, reduced blood flow to the gut, gastrointestinal bleeding and even directly affect gut microbial behaviour. In fact, athletes exposed to high intensity exercise show an increased occurrence of gut symptoms like cramps, diarrhoea, bloating, nausea and bleeding.

Your goal should be to get your heart pumping without overly stressing your body. But exactly what's the best way to do that? Try one of the following six low-impact (yet highly effective!) exercises:

1. Walking 

Simple but effective. Walking stimulates the movement of your digestive system. Your digestive system contracts as a result, allowing food and waste to travel through your intestines. Walking is a simple exercise to include in your workout routine. Aim for 30 min to 1 hour of brisk walking per day, and better yet, if you can do this in a park or nature space. So put a pair of comfortable shoes on and get yourself out the door--just make sure that you're walking fast enough to get that heart rate up.

2. Jogging

Jogging is an excellent choice for those looking to bolster the diversity of their gut microbiome. Whether indoors on a treadmill or outside on a trail, a steady jog can dramatically improve your health. The key is to work hard enough to break a sweat but not so hard that you overstress your body.

3. Cycling 

Cycling is one of the most effective ways to move digestion along in your body. It's a workout that guarantees food moves quickly through your digestive tract and it can help to reduce the water that is lost in your stools which, in turn, improves overall digestion. Cycling also helps to reduce total belly fat, creating a more efficient digestive system, and leading to more regular bowel movements, reduced bloating, and increased overall energy. Try to incorporate a couple of cycling sessions a week for better digestive health. 

4. Swimming

Perhaps the ultimate in low-impact exercises, swimming is a great choice for those who want to improve gut health while also protecting joint health. However, spending too much time in heavily-chlorinated pools (like most public pools are) can be counterproductive in terms of gut health, as the high levels of chlorine may have an effect on the good bacteria in your gut as well as the bad bacteria that can grow in pools. So best to try and swim in fresh water.

5. Yoga 

While yoga is not aerobic exercise, poses like downward dog, child’s pose, upward dog and triangle have all been shown to help with digestion. These poses, when done correctly and over time, can increase core strength and help relax the muscles of the abdomen, leading to better gut health. There are direct ties between practising yoga and the reduction in symptoms caused by acid reflux, bloating and stress, which is another big factor in gastrointestinal issues. 

6. Sit ups or crunches 

There are many more benefits to doing sit-ups besides just getting those abs. This exercise uses the core muscles and abdomen muscles, which helps to strengthen bowel movement and intestines. It can also help in preventing digestive issues like gas or bloating.

Aim to include a core workout into your daily routine 4-5 times a week. Start with 8 to 10 repetitions and build up from there. 

Ok so there you have some ideas on how you can exercise to improve your gut health. And when it comes to exercise, any movement is better than none. If you don’t already do some sort of physical activity, start with doing things you enjoy. Just try to incorporate some movement into your routine every day and let your gut reap the benefits. 

Before you go, please like and subscribe and, if you have any stories on how exercise has improved your overall health, please share with us in the comments. And if you would like to learn more about what other things you can do to build up your gut microbiome, check out this video here.