As if you needed another reason to workout?
But a new study revealed that working out for just 30 minutes, three days a week, for six weeks boosts your gut microbes.
Now, here’s the thing—you need the right kind of exercise to get those endorphins flowing and enjoy those gut-healthy perks.
Otherwise, you might unintentionally harm your gut’s delicate balance. I speak from experience…I overexercised my gut into a mess!
How to Exercise for Gut Health | 3 Tips
Here are my tips on the best exercise for gut health…let’s go!
1. Try Low-Intensity Cardio
You probably know that moving your body gets things moving inside your gut too. And if you’re looking to improve your gut health or dealing with GI issues, adding some low-intensity and low-impact exercises into your workout routine can help.
Why low impact? When you do high-intensity exercises, your body shifts blood flow from your digestive tract to your muscles so they can perform, but this causes slowdowns and stress in your digestive system.
(Think of the runner trots!) eek😬
Focus on low-impact workouts with activities like strength training, yoga, rowing, or swimming.
Bonus tip… when you get out in nature, it’s even better, as being in nature is known to relieve stress which indirectly helps your gut!
2. Focus on Mindfulness Activities
Speaking of stress relief – let’s talk about all mindfulness activities to help your gut.
As someone who has struggled with health issues in the past, I know how frustrating it can be to feel like you have no control over your own body.
That’s why I started incorporating mindfulness activities into my daily routine – and it’s made such a difference!
Whether it’s taking a few moments to meditate, doing some gentle yoga, or simply taking a deep breath and focusing on the present moment, these activities have helped me to feel more in tune with my body and to better manage my symptoms.
Here’s my workout routine you can use too:
- Two days of resistance training
- Two days of yoga,
- One long hike (on the weekend)
Remember, it’s important to look forward to your workouts and not stress about them, as stress can worsen GI problems.
So, choose the exercises you love!
3. Keep HIIT in the Mix
HIIT workouts offer more than just an energy and mood boost – they can also provide major gut-health benefits unless you’re already suffering from gastrointestinal issues. (In that case, see point #1 above….)
After some research, I decided to incorporate some HIIT workouts and activities into my routine to benefit my gut health! HIIT, short for High-Intensity Interval Training, has been shown to help with gut microbiome diversity and improve overall gut health. (The keyword here is short!)
But, overdoing it with HIIT (or endurance training) can actually cause inflammation in the gut, so it’s important to limit these workouts and activities.
Personally, I recommend no more than three times a week of HIIT( on non-consecutive days…)
It’s all about finding a balance and incorporating a variety of workouts and activities into your routine.
The Wrap – Best Exercise for Gut Health
Ultimately, I have become an advocate for mindful exercise and gut health. Maintaining a balance between low-impact activities and HIIT & endurance workouts has helped my body to function without unnecessary inflammation causing more chronic symptoms.
I strongly believe the most important aspect of any fitness regime is self-care, as it is essential to listen to one’s body signals and understand its limitations.
We’re not machines, nor should we try to be!
Take care of you…
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