This blog post was written by nutrition student volunteer Mackenzie Michalczuk and edited by Lauren Renlund. Disclaimer: this post is meant for general education and is not medical advice. Please talk to your doctor or other healthcare professional before starting a new fitness program.
Living with Irritable Bowel Syndrome (IBS) can be tough. IBS is not easy to manage and it can have a major impact on all areas of health (social, physical, mental, financial and more). Exercise can help with IBS symptom management and improve overall health and wellbeing. This post discusses benefits of exercise for health and digestion, plus gives some practical tips for exercising more.
Benefits of Exercise for Digestion
Exercise can improve IBS symptoms such as fatigue and constipation.1 These benefits may be due to increased gastrointestinal (GI) motility.1 Movement during exercise gets the blood pumping and massages abdominal organs, which helps with GI motility (aka how fast food moves through the GI system).1 The stress-reducing effect of exercise is also beneficial for symptom management.1 Walking is a great low impact exercise to improve regularity in the gastrointestinal tract as well as strengthen abdominal muscles.1
Exercise can also help with bloating because it helps keep gas moving through the GI system.2
Remember to stay hydrated during your workouts through use of a reusable water bottle. It is not a good idea to consume large meals directly before vigorous exercise. Click here to read a blog post all about what to eat before and after exercising for a happy tummy.
Living with IBS can be very frustrating. It can sometimes feel like IBS is taking over your life and you have no control. One way to regain control over your life is experimenting with ways to manage your symptoms, including exercise.
Practical Tips for Exercising More
Pair exercise with something you enjoy. If you enjoy talking to friends or listening to music, you could combine these activities with walking, hiking, biking, rollerblading, swimming, jump rope, yoga, etc. Cardio equipment such as stationary bikes, treadmills, elliptical or stair-masters may be paired with things like reading, watching videos or audiobooks.
There are endless physical activities to be enjoyed, don’t feel limited to the stereotypical methods of exercise! Some individuals enjoy the atmosphere of gyms, while others may prefer to exercise at home. Virtual exercise classes are offered at gyms and are available online and can be done at home. These classes are a great way to learn a new style of exercise. The virtual instructor should lead the workout with detailed instruction on proper form and technique.
If you have ever wanted to try out a yoga class, check out the website www.doyogawithme.com The videos are free to watch and there are plenty of beginner-level classes. 
Finding Time for Exercise
Exercise doesn’t have to take up a huge chunk of your day! Do what is practical and maintainable. Whether you exercise for ten minutes three times throughout the day or exercise once per day for thirty minutes, the benefit is the same.3 However, intervals of at least ten minutes of exercise are recommended to receive optimal benefits.3
Another helpful tool for staying active is blocking off time for exercise in your schedule or planner. This way, you will have a plan for fitting exercise into your routine. When you write exercise into your schedule it can help emphasize that exercise is just as important for you as your other commitments.
Exercise with a purpose is great for those with a busy schedule. This could be walking or biking to work rather than driving or taking the bus. Other options include taking the stairs rather than the elevator, using your lunch break as a time for exercise, taking the dog for a walk, playing an active game with the kids or family walks.
Removing Barriers to Exercise
Expensive Fitness Trackers
You don’t need an expensive fitness tracker to be more active! Progress can be monitored by how you feel, your energy levels, symptom relief and the effects of exercise on your overall quality of life. If you are interested in fitness trackers, there are free apps available to download to your phone that can monitor your progress, for example, EaTracker. Also, an inexpensive digestive symptom tacker called MySymptoms is available to help you monitor your symptom progress.
Lack of Motivation
Keeping track of your symptom improvements can act as motivation to continue exercise. This can be done by keeping progress notes on your phone, calendar, the MySymptoms app, or a journal.
Unrealistic Goals
Use the SMART technique for setting obtainable goals! SMART– Specific, Measurable, Action-oriented, Realistic and Time-framed. You are more likely to continue a behaviour if the goals are achievable.4
An example of a SMART goal that could help with managing IBS symptoms is “Take the dog on two fifteen minute walks every weekday this month”.
Or “Swim laps for 30 minutes every Saturday morning for the next 10 weeks”.
Or “Try one yoga class or video this week”.
Conclusion
Exercise does not have to be boring. It’s best to do what you enjoy! Create a plan that you will want to follow and look forward to rather than dread. Consistency is important for managing IBS symptoms, so make sure to set realistic and practical goals that fit into your life.
This post is meant for general education and is not medical advice. Please talk to your doctor or other healthcare professional before starting a new fitness program.
Exercise is not the only thing that can help manage IBS symptoms! Click here for more information about dietary and lifestyle changes for IBS symptom management.
References
1. Daley, A., Grimmett, C., Roberts, L., Wilson, S., Fatek, M., Roalfe, A., & Singh, S. (2008). The Effects of Exercise upon Symptoms and Quality of Life in Patients Diagnosed with Irritable Bowel Syndrome: A Randomised Controlled Trial. International Journal of Sports Medicine, 29(09), 778-782. doi:10.1055/s-2008-1038600
2. Johannesson, E. (2015). Intervention to increase physical activity in irritable bowel syndrome shows long-term positive effects. World Journal of Gastroenterology, 21(2), 600. doi:10.3748/wjg.v21.i2.600
3. Government of Canada (April 25, 2015). Physical Activity Tips for Adults. Retrieved from https://www.canada.ca/en/public-health/services/health-promotion/healthy-living/physical-activity/physical-activity-tips-adults-18-64-years.html
4. Eat Right Ontario (October 18, 2017). 10 “SMART” Physical Activity Goals. Retrieved from http://www.eatrightontario.ca/en/Articles/Weight-Loss/10-SMART%E2%80%9D-Physical-Activity-Goals.aspx
I always search new exercises which are easy to do after eating because for an ibs patient exercises are must thank you for this useful guide
Ongelma on ehdottomasti yleistyvä, suolistosairaudet on viime vuosina mun käsityksen mukaan yleistynyt lähes räjähdysmäisesti varsinkin nuorien keskuudessa! Vaikka sairastankin Crohnia, enkä IBS:sää, voin samaistua tähän jotenkin tosi hyvin. Stressi ja vatsavaivojen yhteys on mullekin tuttu juttu ja voi jummijammi, että se vaikeuttaa elämää, kun pitää miettiä missä on vessat ja sitä itse stressaamistakin alkaa stressaamaan, noidankehä on valmis. Vatsan turpoaminen on mulla aika iso ongelma myös ja ei tunnu kivalta, kun normaalin aterian jälkeen näyttää siltä, että synnytys lähestyy 😀 en ole keksinyt tähän mitään apua, vaikka vedän maitohappobakteereja ja ties mitä mömmöjä päivät pitkät. Ihan hurjasti tsemppiä ja jaksamista vaivojen kanssa, tiiän mitä käyt läpi! 3
Exercise has become a huge part of my overall symptom management program. In addition to keeping my system running smoothly, it also relieve stress and helps me sleep better. Stress and poor sleep quality are huge triggers for my IBS, so staying active helps me on multiple levels.