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We all know that exercise has plenty of benefits but when I saw headlines mentioning that it improved gut health, I was curious to know more. I’m interested in anything gut-related since it hits really close to home. When you combine daily activity, weightlifting, and a whole foods diet, then you’re really gaining in several ways and covering all angles.
Exercise, including strength training, may improve the gut-barrier function and circulation which could potentially benefit the cell lining of the gut wall. It also promotes a more diverse and beneficial microbiota community by improving two main strains (NIH.) Bacteroidetes aids in developing lean muscle and firmicutes extract and stores fat from the food you eat. Check out the other benefits of exercise below. Some may surprise you as it did me:
*Enhances the number of positive microbiotas
*Improves intestinal contractions
*Regulates hormones
*Better gut motility
*Reduces inflammation
*Improves metabolic health
*Good for mental health
*Supports stress management
*Increased blood flow and circulation
The gut is considered the second brain because of the close connection with the central nervous system. This article by Johns Hopkins discusses how researchers are looking into the relationship that the digestive system has with mood, health, and how you think.
We all have “things” that we indulge in every now and then, but a lifestyle full of consistent unhealthy habits over many years can take its toll. Here are the most common diversions that can railroad an individual’s healthy gut microbiome:
*chronic lack of fiber
*medications (antibiotics, antacids, steroids, NSAIDs)
*artificial sweeteners
*ultra-processed foods
*excess sugar
*smoking
*high levels of stress
*poor sleep
*toxins/pollutants
Digestive problems in general can lead to unhealthy weight gain, low energy levels, acid reflux, and irregular bowel movements. These happen all too often because people may not be taking their health seriously, let alone being mindful of their gut health. As the list above explains, there are many factors that contribute to this. The good news is exercise can help! Apparently, some exercises and activities are better for gut health than others. The list below is known for supporting and stimulating digestion:
*Aerobic exercise (walking, running, cycling, swimming)
*Mind-body exercise (yoga, Pilates, tai chi)
*Core exercises – (crunches, planks, dead bug, seated torso twists, leg lifts)
*Strength training – (weightlifting, resistance bands, bodyweight exercises)
*Breathing – (belly breathing, box breathing, breath with movement cat cow)
Overdoing aerobic or high intensity exercise is not recommended. It’s better to follow consistent, moderate exercise. A routine that offers a combination of activities is best. Any amount of exercise is great but aim for thirty minutes five days per week (Cleveland Clinic.)
In the end, exercise does far more than strengthen muscles or improve endurance. It also nurtures the gut, creating an environment where healthy bacteria can thrive. By moving your body regularly, you’re not only supporting digestion and nutrient absorption but also boosting your overall well-being from the inside out.
Whether it’s a brisk walk, yoga, or strength training, making physical activity part of your routine is a simple and powerful way to keep your gut, and the rest of your body, in balance. I walk every day and lift weights five days per week and it’s been life-changing! Make a commitment and prioritize your health today. Good luck!
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