Exercise Guidelines for Managing Irritable Bowel Syndrome

Introduction

Regular physical activity plays a crucial role in managing IBS symptoms and improving overall gut health. This guide outlines safe and effective exercises specifically designed for IBS patients.

Recommended Exercise Types

1. Low-Impact Cardiovascular Activities

• Walking (20-30 minutes daily)
• Swimming
• Stationary cycling
• Elliptical training

2. Stress-Reducing Exercises

• Yoga (especially poses that aid digestion)
• Tai Chi
• Gentle stretching

3. Core-Strengthening Exercises

• Modified planks
• Pelvic floor exercises
• Gentle abdominal breathing

Exercise Guidelines

Timing

• Wait 1-2 hours after meals
• Exercise during symptom-free periods
• Start with 10-15 minute sessions

Intensity

• Begin at low intensity
• Gradually increase duration and intensity
• Monitor symptoms during activity

Safety Considerations

• Stay well-hydrated
• Avoid high-intensity exercises during flare-ups
• Stop if experiencing increased discomfort

Progressive Program

Week 1-2

• 10-15 minutes daily walking
• Basic stretching

Week 3-4

• 20-30 minutes moderate activity
• Introduction to yoga poses

Week 5+

• 30+ minutes regular exercise
• Combined program of cardio and strength training