5 workouts to improve your gut health.

Studies have found recently that cardio exercises not only help your heart, but it boosts the strength of your gut bacteria too. 

By monitoring exercise, diet, and analyzing bacteria strains in the gut…

Researchers were able to find that  exercise benefits gut health.

Individuals with the highest cardiovascular performance had a higher count of Firmicutes in their gut, a type of bacteria crucial for  preventing leaky gut syndrome.

What is Leaky Gut Syndrome?

Leaky gut syndrome is caused by stress, food allergies, and inflammation, and it leaves small holes in your intestinal wall. 

As a result, undigested food and other harmful particles can get through the gut wall and enter the bloodstream.

In short, the escaped particles cause  elevated levels of inflammation, which can lead to a lot of problems like:

• Joint pains
• Mood swings
• Hot flashes
• Weight gain

These problems can be further worsened by  menopause, where hormonal levels run amok, which can also lead to higher levels of inflammation.

To hopefully prevent these problems from surfacing, maintaining a good gut health via exercise is important.

How does exercise help gut health?

In a study where individuals exercised regularly for six weeks, those with frequent digestive troubles were found to have  a better gut bacterial composition than before. 

They also were found to have increased fatty-acid as a result of more beneficial bacteria being present, which helps reduce their inflammatory levels.

This is why it’s important to develop an exercise routine to strengthen your gut health.

So, here to help you get started, we’ve collated a list of exercises recommended by physical therapists that are beneficial to your gut:

Exercise #1: Brisk Walking

🚶‍♀️Walking is one of the easiest exercises to fit into your routine. Taking a brisk walk in the morning, during a break at work, or in the evening will do wonders for your gut.

Be sure to walk forat least 30 minutes to get the most digestive benefits. Not only will your gut microbes be happy, but walking helps to regulate bowel contractions and will keep you regular.

Exercise #2: Cycling 

🚴‍♀️Riding a bike is a great way to burn belly fat and promote digestive health. 

Cycling is gentle on your stomach and has the ability to smooth out your gut functions, which helps your gut maintain optimal digestion.

Exercise #3: Crunches 

🥵Because crunches focus on the abdominal area, they are a good choice of exercise for incorporating movement into your intestine, stimulating digestion. 

There are different varieties so you can switch up your routine to prevent boredom. 

Try these crunches for optimal gut health: 

• long arm crunches
• vertical leg crunches
• reverse crunches 

Crunches of all types strengthen your abdominal muscles, and they remove belly fat, which can cause inflammation. Reducing inflammation means your gut can function more efficiently, and you can prevent common digestive issues like gas and bloat.

Exercise #4: Yoga Exercises

🧘Yoga is a gentle form of exercise with specific poses targeting specific areas of your body. 

There are a number of yoga poses that have been shown to improve gut health dramatically. Poses like:

• Child’s pose
• Downward-facing dog
• Standing forward bend
• Triangle pose 

...can all help promote intestinal mobility by stretching stomach muscles. As a result, there is less stress on your gut, which helps it perform better, potentially reducing gut inflammation.

Exercise #5: Breathing Exercises

😤Many people are not aware that simple breathing exercises benefit the gut, as well as your overall health and well-being. 

Improper breathing can impact your digestion, which can cause acid reflux, heartburn, and bloating.

To help make sure you breathe right, firstly:

1. Sit up straight and practice breathing in and out slowly, and feel your stomach expand and contract. 
2. You want to make sure your abdomen is moving and not your chest as this would indicate deeper diaphragmatic breathing. 

This will help to manage stress and inflammation levels as well as improve digestion.

PS. Exercising isn’t the only way you can better your gut health and prevent leaky gut syndrome from happening.

Incorporating a high quality source of probiotics is equally important for maintaining gut health, and we’ve got just the supplement to do just that:

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