2023-07-05 18:36:30
Constipation is a common disorder of the digestive system that affects people of all ages throughout the world. It is characterized by difficulty passing stool and a decrease in the frequency of bowel movements. Although it is not usually a serious medical condition, it can cause significant discomfort and affect the quality of life for sufferers.
Walking is a gentle but effective form of exercise to promote bowel activity. Trying to walk at least 30 minutes a day is recommended. This time can be divided into shorter walks, following each meal, to take advantage of the natural impulse of the digestive system.
Activities like running, swimming, bicycling, or dancing are cardiovascular exercises that increase blood circulation and stimulate bowel movement. Try to get at least 20-30 minutes of moderate cardiovascular exercise several days a week.
Stretching can help relax your abdominal muscles and promote bowel function. Try the following stretching exercises:
Cat-Cow Stretch: Get into a four-legged position and alternate between arching and rounding your back, slowly moving your spine up and down. Knee-to-Chest Stretch: Lie on your back, bring one knee to your chest and hold leg with hands for a few seconds. Alternate with the other leg. Lying Spinal Twist Stretch: Lie on your back and bring one knee up to your chest. Then bring the knee to the opposite side of the body, keeping the shoulders flat on the ground. Hold the position for a few seconds and repeat with the other leg.
Many yoga poses stimulate digestion and help relieve constipation. Some recommended poses include:
Seated Spinal Twist Pose: Sit with your legs straight, bend one leg, and place your foot on the outside of the opposite knee. Turn your torso to the side of the bent leg and place your opposite hand on the floor behind you for a gentle stretch. Repeat on the other side. Child’s Pose: Sit on your heels and lower your torso forward, extending and resting your forehead on the floor. Hold the position for several minutes to relax your digestive system.Bridge Pose: Lie on your back with your knees bent and feet flat on the floor. Slowly lift your hips up, forming a straight line from your shoulders to your knees. Hold the position for a few seconds and slowly lower your hips. Repeat several times.
Adopting healthy habits such as increasing your fiber intake, staying hydrated, exercising regularly, and establishing a regular toileting routine can help prevent and treat constipation effectively. Remember that it is important to see a doctor if constipation persists or worsens in order to receive a proper diagnosis and proper treatment.
It is valuable not to ignore the urge to have a bowel movement, as this can lead to a worsening of constipation. If you feel the need to have a bowel movement, it is advisable to go to the bathroom immediately. Repeatedly ignoring this urge can cause the body to suppress the urge to go to the bathroom, which can lead to hard stools and difficulties with a bowel movement.
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