Improve Gut Health With A Combination Of Cardio And Yoga

Having a healthy gut or a strong digestive system is crucial at every age. It’s tricky to maintain a strong gut because various physical and emotional changes can affect it. Traveling to a new location, weather and temperature changes, a new diet, and even stress factors are responsible for gut health. Moderation is required in everything for proper balance. When things go out of control, the gut responds by producing symptoms like indigestion, constipation, heartburn, irritable bowel movements, etc. Cardio and yoga exercises both help in keeping the gut strong and healthy.

Disclaimer: All content in this post is for general health information only. Please consult a specialist physician before trying any new exercise, diet, or health advice. There are no affiliate links attached to this post. 

Factors that adversely effect the gut health

An unhealthy diet is the number one reason that affects gut health. Foods that take longer to digest delay the gut bacteria from reacting, resulting in stomach problems. Overeating causes heartburn and gas problems. Excessive alcohol consumption and tobacco use upset the natural digestive juices, creating an imbalance in the nervous system and damaging the immune system.
A sensitive gut can also be because of genetics, age, allergy to certain foods and medicines, exposure to pathogens, etc. Regular exercise, even if it is for a short interval or is as simple as walking, boosts digestion.

Connection between brain and gut health

The brain and the gut work in coordination to maintain overall health. The body definitely suffers when a person is physically inactive for a long time. At the same time, stress leads to unhealthy food habits, disturbed sleep patterns, and imbalanced breathing.

“The brain and the gut have a lively ongoing dialog through the gut–brain axis. Most people have had firsthand experience with the unpleasant ways that negative emotions and stress can perturb gut motility. The gut– brain axis is relevant not only to these transient states, but also to longer-lasting conditions.”

“Digestive disorders such as irritable bowel syndrome commonly coincide with mood disorders, and both may reflect a dysfunctional composition of gut bacteria, viruses, and fungi (the gut microbiota) and related chronic inflammation.”

How does a combination of cardio and yoga helps?

Cardio exercises like cycling, brisk walking, jogging, and jumping jacks increase the heart rate. These exercises require heavy breathing and sweating, which quickens digestion.
For beginners, doing exercises at a moderate speed is best. Simple on-the-spot marches or high knees, simple yoga mobility stretches, and deep breathing exercises aid the gut microbes to work actively. These workouts reduce inflammation, clear the bowels easily and quickly, and calms the nervous system.

The exercises mentioned here are for general information only. Please consult your physician, orthopaedic specialist, or coach before trying any of these exercises.

Here is a modified exercise routine to stay active and improve Gut health.
Exercise level: Intermediate
Exercise Routine: 1 set of 10 repetitions.
Take 60 seconds break after each set.
Exercise Speed: Medium

CARDIO EXERCISES:
1) High knees 10 reps each leg
2) Marching on-the-spot 10 reps each leg
3) Bent down to toe touch pose and then stand up to stretch arms over the head.
4) Bent down to toe touch again
5) Going gently into plank position
6) Mountain climbers 10 reps
7) Plank for 60 seconds
8) Lie down on you back to start
9) Heel taps 10 reps

The next set of exercise routines has basic exercises with just 1 rep at a time. You have to continue from one exercise to another exercise with balanced breathing.

1 exercise – 1 rep – continuing into another exercise.
You have to complete 3 sets of this exercise routine.
Take 60 seconds rest in between each set.

SUPINE EXERCISES:
Lie down on your yoga mat.
Crunches position – lift your upper body to do – sitting toe touch – lie down into crunches position again – hands by your side – straight both leg lift – going into – overhead leg stretch – bring your legs back to the floor slowly – and come into crunches position.
Start the set again.

YOGA STRETCHES:

1) Cow-Cat Pose (Marjaryasana-Bitilasana) – 10 reps
2) Seated Side Bend – 5 reps on each side
3) Supine Spinal Twist (Supta Matsyendrasana) – 5 reps on each side
4) Child’s Pose (Balasana) 60 seconds
5) Wind Relieving Pose (Pavana Muktasana) 60 seconds

One of the most important aspects of Yoga is Pranayama, which has deep breathing exercises. When we take deep breaths, it helps to relax the stressed nerves.

Box Breathing

Three Part Breath (Dirga Pranayama)

References

5 Best Yoga Poses for Gut Health, January 11, 2020 by Manasa Hegde.

https://www.beautyepic.com/yoga-poses-for-gut-health/

Pranayama Techniques For Beginners
https://beginneryogaflow.com/pranayama-techniques-for-beginners/

Stress, depression, diet, and the gut microbiota: human–bacteria interactions at the core of psychoneuroimmunology and nutrition, by Annelise Madison and Janice K Kiecolt-Glaser.
Curr Opin Behav Sci. Author manuscript; available in PMC 2020 May 11. Published in final edited form as:
Curr Opin Behav Sci. 2019 Aug; 28: 105–110. Published online 2019 Mar 25. doi: 10.1016/j.cobeha.2019.01.011
PMCID: PMC7213601
NIHMSID: NIHMS1584696
PMID: 32395568

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7213601/