You’ll be happy to know that MANY exercises are great for irritable bowel syndrome; you have a lot to choose from.
However, it’s the WAY you exercise that will make a difference.
Research shows that not only exercise in general is helpful for sufferers of irritable bowel syndrome, but a more specific workout protocol seems to have the best benefit.
- And that is a protocol of moderate to vigorous activity, done for 20-30 minutes, and three to five times every week.
- Another kind of exercise that’s best for IBS sufferers is a home-based exercise program. Working out at a gym can prove to be a major hassle for someone with irritable bowel syndrome.
The Research
The research recommending exercise for IBS that’s moderate to vigorous comes from the University of Gothenburg, Sweden.
For the study, half of an IBS group of 102 people, ages 18-65, were assigned to increasing their activity level, while the other half stayed the same.
Ratings by the participants of their irritable bowel syndrome complaints were recorded at the beginning of the study, and three months later.
The exercising group reported significant symptom improvement.
Even a mild increase in exercise activity can reduce IBS symptoms.
So what constitutes moderate activity? And what comprises vigorous exercise?
• Moderate cardio workouts mean you can carry on a conversation during the activity, but you are breathing heavier and your heart rate is elevated.
• You feel some effort, and though conversation comes, it may be a bit challenged.
• You can sustain the exercise, but feel your muscles (or cardio system) definitely working.
• Vigorous exercise is intense and conversation is difficult. You cannot sustain the activity for long, maybe for only minutes at a time.
• In between vigorous bouts, you take it easy for a few or more minutes. This is called intensity interval training.
• Done over a 20-30 minute period, you will have completed a vigorous exercise session that will relieve IBS symptoms.
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If intense bouts of exercise aren’t for you, then moderate exercise will still work well for relief of irritable bowel distress.
Do BOTH Cardio and Strength Training
Ideally, cardio and strength training days should be separated to allow for optimal recovery and performance.
Doing so prevents excessive fatigue and helps maintain the effectiveness of each type of exercise.
For example, you might schedule cardio on Mondays, Wednesdays and Fridays, and strength training on Tuesdays and Thursdays.
This separation ensures that your muscles have time to recover between strength sessions, while also benefiting from regular cardiovascular exercise.
Irritable bowel syndrome doesn’t mean you can’t exercise or shouldn’t exercise.
It simply means one more reason to work out!
And IBS may influence where and when you exercise, but never use irritable bowel syndrome as an excuse for avoiding exercise.
The full report about exercise and irritable bowel syndrome appears in the American Journal of Gastroenterology (2011).
