Constipation is a common but uncomfortable problem that can leave you feeling bloated, sluggish, and frustrated.  While diet and hydration are often the most recommended remedies, adding regular exercise to your routine can play a role in keeping your digestive system moving smoothly.

What Is Gut Motility and Why Does It Matter?

Think of your gut like a conveyor belt. Muscular contractions push food and waste through your intestines. This is called gut motility.

When this rhythm slows down, stool can become dry, hard, and difficult to pass. If your rhythm moves too fast you may experience diarrhea. Either way, disruptions in gut motility lead to many uncomfortable symptoms such as abdominal pain, bloating, constipation, and nausea.

Can Exercise Really Help with Constipation?

Yes. Physical activity increases blood flow and engages the muscles of your intestines, helping your digestive system move food along more effectively. These muscular waves, called peristalsis, become stronger and more effective when you move regularly.

Lifestyle factors can throw off your digestive rhythm, such as:

• Irregular schedules or shift work
• Skipping or delaying meals
• Late-night snacking
• Stress
• Jet lag or travel 

Exercise is not a cure-all, but it can be a valuable part of your constipation treatment strategy. Read our blog about common triggers that cause constipation.

Best Exercises to Relieve Constipation

Looking to get things moving? The following exercise can make a difference:

• Aerobic: Brisk walking, jogging, cycling, swimming, or even dancing for 20-30 minutes can help stimulate digestion and improve gut motility.
• Yoga and Stretching: Certain yoga poses gently massage the intestines. Try Cat-Cow Stretch, Supine Twist, and Wind-Relieving Pose.
• Strength Training and Core Workouts: A strong core supports your abdominal muscles, which play a role in healthy bowel function. Exercises like planks, bridges, and leg raises can help stimulate bowel movements.

Putting Movement into Practice

Starting an exercise routine for constipation relief doesn’t need to be overwhelming. Here are some practical tips:

• Start small – Try a 15-minute walk or easy yoga poses, such as cat-cow, which can stimulate bowel activity.
• Hydrate well – Drink plenty of water to soften stools and prevent dehydration. Recommended daily intake for men is 10-15 cups per day, while 8-11 cups per day for women .
• Pair with a balanced diet – Start incorporating high-fiber foods (aim for 25-30 grams for women and 30-38 grams for men per day) and limit high-fat foods, including processed meats and commercially baked goods. If you’re just starting to incorporate more fiber, start gradually to give your digestive system a chance to get used to it. Check out our blog on the best foods for staying regular.
• Time it right – A short walk after meals can give digestion a boost.

A simple daily routine could look like:

1. Morning: 10-minute walk + Cat-Cow Stretch
2. Midday: 15 bodyweight squats + Wind-Relieving Pose
3. Evening: 20-minute walk 1-2 hours after dinner + leg raises

Always check with your doctor before starting a new exercise routine, especially if you have ongoing health conditions. Talking to your doctor about constipation can also help you work together to find an exercise and nutrition program that helps prevent constipation as well.

When Exercise Isn’t Enough

If exercise and diet changes aren’t enough to get your bowels moving, over-the-counter solutions can help, including: 

• stool softeners
• fiber supplements
• osmotic laxatives
• stimulant laxatives 

Fleet® offers a full range of solutions, including oral laxatives, enemas, and suppositories for occasional constipation relief. Not sure which one is right for you? Try our Product Selector to find the best option for your needs.

Move Your Body, Help Your Bowels

Exercise for constipation can reduce discomfort, improve regularity, and support your body’s natural rhythm. If you’re struggling with constipation, start with small, consistent habits, pair them with hydration and fiber, and listen to your body. And when movement isn’t enough, safe and effective constipation treatments are available to help give you relief. Consult a healthcare provider for persistent constipation or if symptoms worsen.