When you think about gut health, diet is probably your main focus – probiotics, fibre, and hydration tend to take centre stage. But what about exercise?
Regular physical activity is equally important for a healthy digestive system. Movements like walking, yoga, and strength training can stimulate intestinal contractions, support the growth of beneficial bacteria, and help manage stress – all of which contribute to better gut health.
Research shows that exercise positively influences alpha diversity in the gut microbiome and can play a role in maintaining a healthy balance of microflora. In fact, exercise may even help rebalance the microbiome, making it a valuable tool for gut health.1https://onlinelibrary.wiley.com/doi/pdf/10.1155/2017/3831972
What the research says π
1. Aerobic exercise
Aerobic exercise can increase beneficial bacteria and functional metabolism, and improve parasympathetic tone. This form of exercise can also prevent age related brain volume loss, improving brain volume in areas responsible for cognition, attention and memory.2https://www.tandfonline.com/doi/pdf/10.1080/19490976.2018.1562268
2. Strength training
Strength training helps with the production of short-chain fatty acids and increases Roseburia.3https://journals.physiology.org/doi/full/10.1152/japplphysiol.00350.2023 Roseburia is a beneficial gut bacteria that produces butyrate, a short-chain fatty acid that supports gut health, reduces inflammation, and strengthens the intestinal lining.
3. Resistance training
Research has shown that resistance training can alter the composition of the microbiome. It increases levels of Lactobacillus and Bifidobacterium. Resistance training can also protect against autoimmune diseases.4https://www.mdpi.com/2072-6643/16/21/3663
4. Yoga
Yoga poses that involve twisting, such as spine twists and seated twists, can aid in digestion. Yoga involving deep breathing techniques such as diaphragmatic breathing stimulates the vagus nerve, helping to regulate digestion and gut motility. Research shows that yoga can reduce symptoms in those with IBS.5https://pmc.ncbi.nlm.nih.gov/articles/PMC3923011/
5. Tai Chi
There are many health benefits of a Tai Chi practice. This exercise improves immune function and inflammation of the gut.6https://www.sciencedirect.com/science/article/abs/pii/S209549641760342X?via%3Dihub One study observed that intestinal flora increased notably and that harmful bacteria decreased significantly.7https://pmc.ncbi.nlm.nih.gov/articles/PMC10489434/
For more on how exercise can help your gut read here.
Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.
References
- 1
- 2
- 3
- 4
- 5
- 6
- 7
