Living with irritable bowel syndrome (IBS) can be challenging. Symptoms like bloating, abdominal pain, diarrhoea, constipation, and flatulence can interfere with daily life and make even simple routines feel unpredictable. Many people wonder whether exercise helps or worsens IBS and the answer isn’t straightforward. Exercise can have both positive and negative effects on IBS, depending on the type, intensity, and frequency.
Let’s break it down.
The Benefits of Exercise for IBS
- Improves Gut Motility
- Moderate exercise, such as walking, yoga, or cycling, can help stimulate the natural movement of the intestines. This can be particularly helpful for people with IBS-C (constipation-predominant IBS).
- Studies show that regular physical activity can shorten intestinal transit time, reducing constipation symptoms in some patients (Johannesson et al., 2011).
- Reduces Stress and Anxiety
- Stress is a major trigger for IBS flare-ups. Exercise helps regulate stress hormones like cortisol and boosts mood-enhancing chemicals such as endorphins and serotonin.
- Mind–body activities like yoga, tai chi, and Pilates are especially beneficial, as they combine gentle movement with stress reduction techniques (Zernicke et al., 2013).
- Supports Healthy Digestion
- Exercise improves circulation and can support overall digestive health.
- It may also help with bloating and flatulence, as gentle movement encourages trapped gas to move through the digestive tract.
When Exercise Can Make IBS Worse
- High-Intensity Training
- Intense workouts like long-distance running, HIIT, or heavy weightlifting may trigger or worsen IBS symptoms in some people.
- This is because strenuous activity can temporarily reduce blood flow to the gut, increase intestinal permeability, and trigger urgency or diarrhoea (Peters et al., 2001).
- Dehydration
- Sweating without proper hydration can worsen constipation and contribute to cramping.
- Timing Matters
- Exercising right after a heavy meal may trigger discomfort or reflux in people with IBS. It’s usually best to wait at least 1–2 hours before engaging in physical activity.
Practical Tips for Exercising with IBS
- Start Low, Go Slow: Begin with gentle activities like walking, swimming, or yoga before building up intensity.
- Listen to Your Body: Track your symptoms alongside your workouts to identify what type of exercise works best for you.
- Stay Hydrated: Drink enough water before, during, and after exercise.
- Choose the Right Time: Early morning or mid-day workouts may be easier than exercising after large meals.
- Mind–Body Focus: Try stress-reducing exercises such as yoga or meditation-based movement.
Exercise can be a powerful tool for managing IBS symptoms, especially when done mindfully. Gentle, regular activity can improve digestion, reduce stress, and ease constipation. However, pushing too hard with high-intensity training may have the opposite effect, leading to discomfort or flare-ups.
The key is to find the right balance, tailoring your exercise routine to your body’s needs. Always consult your doctor or a registered dietitian if you’re unsure how to safely incorporate exercise into your IBS management plan.
References
- Johannesson, E., Simrén, M., Strid, H., Bajor, A., & Sadik, R. (2011). Physical activity improves symptoms in irritable bowel syndrome: A randomized controlled trial. The American Journal of Gastroenterology, 106(5), 915–922.
- Zernicke, K. A., Campbell, T. S., Blustein, P. K., Fung, T. S., Johnson, J. A., Bacon, S. L., & Carlson, L. E. (2013). Mindfulness-based stress reduction for the treatment of irritable bowel syndrome symptoms: A randomized wait-list controlled trial. International Journal of Behavioral Medicine, 20(3), 385–396.
- Peters, H. P., De Vries, W. R., Vanberge-Henegouwen, G. P., & Akkermans, L. M. (2001). Potential benefits and hazards of physical activity and exercise on the gastrointestinal tract. Gut, 48(3), 435–439.