Chapter 2 - How exercise can impact gut health
This article shares three facts about the relationship between exercise and gut health, and how to maximise it for our health.
Chapter 2 - How exercise can impact gut health
We all know that maintaining an active lifestyle is important for our heart health and bones, but researchers are now discovering the importance of exercise for our gut health. Let's explore how:
1. Exercise can help to diversify our gut microbes
Regular exercise has been shown to increase the diversity of the bacteria living in our gut, which is key for good health. In particular, exercise has been shown to increase beneficial bacteria, whilst reducing harmful bacteria. It’s possible that the extra oxygen in the gut from exercise creates an environment for beneficial bacteria to flourish. This regulates bowel movements and reduces inflammation.
2. A diverse gut microbiome may make exercise easier
Having diverse gut microbes can also help to increase your ability to exercise. Studies suggest that adults with diverse gut microbes tend to have better exercise performance. Although more research is needed to understand this relationship, these findings highlight a potential feedback loop in which exercise and gut health benefit each other.
3. All exercise is good for gut health
When it comes to gut health all exercise counts. However, researchers have found that aerobic exercise, such as cycling, swimming, climbing stairs, and running, appears to have the greatest benefit for increasing the diversity of our gut microbes and for reducing inflammation.
Though strength exercises show benefits, they are not as pronounced as those from aerobic exercise. However, strength exercises using the core and lower body can support us with digestion by improving muscle tone and circulation.
There is also evidence that yoga can support our parasympathetic nervous system (a network of nerves that relaxes the body after periods of stress or danger), which in turn supports our digestion. This is a technique that can be used to reduce symptoms for those with irritable bowel syndrome.
Take home message
The most important take-home message is to find an exercise routine that gets you moving regularly, and ideally has a range of different exercise types to keep you and your gut healthy and strong.
Talk to your healthcare team, including dietitian and clinical exercise coach, for support around creating and maintaining an exercise routine.