Fight IBS with Fitness

Irritable bowel syndrome (IBS) is a condition that's not always discussed openly, but is surprisingly common. Recent estimates state that 10% to 15% of the general population experiences uncomfortable and painful IBS symptoms like cramping, abdominal pain, bloating, constipation, and diarrhea. No one knows exactly what causes it, but if you are someone who suffers from IBS, you know that it has a major impact on your everyday life. Even without knowing the specific causes of IBS, there are specific things you can do to help prevent flare-ups and alleviate symptoms.

Research has shown that exercise can improve your quality of life if you suffer from IBS. A study published in the journal Clinical Gastroenterology and Hepatology found that a higher BMI was more likely to be associated with gastrointestinal (GI) pain, whereas a healthy diet and regular physical activity were associated with fewer GI symptoms.

So how does exercise help if you suffer from IBS? Most doctors consider stress to be one of the triggers of irritable bowel symptoms. Although stress doesn't directly cause IBS, it can aggravate the condition. Exercise helps relieve both physical and mental stress. Physically, exercise warms and relaxes cold, tight muscles. During exercise, the bowel typically quiets down because blood is being pumped to other parts of the body. If you exercise regularly and become more physically fit, the bowel may tend to relax even during non-exercise periods.

In terms of mental stress, many doctors believe that IBS has psychological origins. When someone is under a great deal of stress, they are more prone to mental strain, which can then lead to physical problems. Exercise helps tackle the psychological origins of stress by triggering the release of endorphins (brain chemicals that improve mood and promote a sense of well-being). Stress has not been proven to cause IBS, but it can certainly make it worse. That's why it's so important to keep your stress levels under control.

So what kind of exercise is best for someone who has IBS? Although physical activity in general will help, certain activities have been shown to reduce stress levels:
  • Yoga reduces stress by encouraging deep, rhythmic breathing. It also promotes relaxation by increasing the flow of blood and oxygen to each part of the body. For more information on the benefits of yoga, read Relax Your Mind and Body with Yoga and A Beginner's Guide to Yoga.
  • Stretching exercises stimulate receptors in the nervous system that decrease the production of stress hormones. In addition, stretching exercises release tension and increase blood flow to the muscles. Not sure where to begin? SparkPeople's Stretching Guide will help you get started!
  • Pilates connects the mind, body, and spirit, which can help you manage stress more effectively. Its goal is to improve flexibility and strength, creating a balance between the two. Participants gain and develop body awareness through different exercises and stretches, which target specific muscle groups. For more information on Pilates, check out Pass the Pilates, Please and A Skeptic's Guide to Pilates.
  • Activities that you enjoy. The more you like what you're doing, the greater the chances that you'll stick with it and feel good about exercising!
It's always more enjoyable if you can exercise when you're feeling your best. Although it's counterintuitive to think that you should exercise when your IBS symptoms are causing discomfort, a little bit of activity may actually help. Because exercise pumps blood to other parts of the body other than the digestive system, exercise can help relieve digestive distress. Also try to schedule your exercise at least a few hours after your last meal. Before exercising, avoid eating foods you know cause a flare up in your symptoms. It's important to listen to your body, but sometimes when exercising is the last thing you want to do, it's the thing that will help the most!

Regular exercise is going to make you more physically fit and give you a good way to deal with stress. Both of these benefits are helpful when fighting the symptoms of IBS. The better you feel, the less likely it is that IBS will negatively impact your quality of life. So start exercising and start feeling better today!
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Member Comments

great help thank you Report
Thanks! Report
I couldn't figure out how to edit my comment, but I must add this too. I have found a 8g fiber juice (like Bolthouse Farms) to be helpful as well. I cannot handle the fiber from too many veggies and fruits, but I seem to tolerate the juice well. Report
My doctor and I believe that my IBS-D was triggered by an overuse of antibiotics. We moved to NC in my 30's and it is an allergy capital. I had a lot of sore throats, and despite always testing negative for strep, my doc still prescribed an antibiotic. At 40, I ended up with IBS. I just had a colonoscopy at age 45. I am fine, except for the IBS-D. The Gastro has me taking probiotics and it is helping. I am not "cured," but am doing better. Report
I have had IBS as long as I can remember. I am 63. have been to many doctors and have had many, many tests and tried many medications. I experience IBS everyday with severe cramping and diarrhea . I have found an anti-diarrheal (Target brand) and script from doctor for Bentyl helps best for me. I take 4 of the anti-diarrheal and can take up to 4 Bentyl a day. (I usually only need 1 or 2) Unless it is a very bad day. I have found no relief or way to lessen or get rid of this curse. I just live with it. Your life is centered around where the bathrooms are everywhere you go and how quickly you can get there. People who don't have IBS have no idea of the pain you go through, especially those you work for or with. Sometimes it is quite embarrassing how many times you have to run to the bathroom while at work or shopping and you really don't want to explain it. I am so glad I found this site and hope to find advice from others how they live with and control this nightmare. Report
hi iam tina i have colitis since i was in my 30s i just started my wight loss so iam new at everytime i walk its like i have to run to the bathroom so i dont walk a long way only in the park maybe i do better since iam eating right and walking but its has gotting better since i started this dite and walking Report
I've been taking prescription med's for Crohn's Disease for the last ten years, with varying results and effectiveness. Over the last three months I've been eating clean: eliminating processed foods and alcohol, cutting down on red meat, upping my fruit and veggie intake, just generally doing what we all know in our heart of hearts needs doing. That plus following a planned walking program appear to have made a difference. We're in the middle of some major life changes and my stress levels are high (it's 3 am and here I am already up and fretting) and my symptoms are surprisingly manageable. Report
@SVIPPERMAN - Try a whole food multi-vitamin. They are so much easier on the system! Report
I'm 44 and have had IBS all my life. About 18 months ago, I began exercising and eating better, and have lost 25 pounds. I'm now within my proper weight range. The key to controlling my IBS is rising early (5:30 am everyday), relaxing with some reading material and coffee (quiet time) and then exercising for about 30 minutes. I have found that if I stay in bed later, I don't get the same results. I began to do yoga about 3 months ago, and I think this has helped further. I try to exercise for another 30 minutes when I get home from work, and I also take a probiotic with my evening meal. I recently had a set back when I started taking a multivitamin, but was able to determine that was the cause of my problem and stopped. My quality of life has greatly increased. Being self employed, I felt like I just had to tough it out on the bad days, and that could sure be miserable. I know this doesn't seem like earth shattering advice, but I hope it might help someone if they try it. Report
Thank god I don't have a problem. Report
I wish you could support your some findings from actual medical trials of patients that have IBS and and show the gains or losses from each group those that exercise and those that do not. I have been working out for the last three years I started at 250# now I am down to 215# with moderate exercise. I was doing well up until recently my IBS became worse. I found that if I worked out then worked a full day by days end I was in a lot of discomfort with my IBS. I went to see my doctor because it was so sever and I had to have a colonoscopy and an endoscopy in which no really new problems were found it just left me in more pain. So I would really like to know if moderate exercise helps with IBS. Report
I have noticed that even with consistent exercise my IBS symptoms are not really impacted. My doctor specifically told me to walk or run at least 10 mins a day, which I did, but it did not help my symptoms. My doctor did recommend Amitiza, which he explained was supposed to increase the fluid in my colon. However, I had an allergic reaction to it and could not continue on the medication. I am going to ask my doctor about the bentyl. Report
I also have severe IBS(really interferes with work). I have noticed that stress, not just mental stress plays a part in how often I have a flare-up. For example; if the house is a mess or bills are unpaid or the dishes are piled high etc. I can't relax. When everything is in order and the house is clean, and I don't have to worry about finances my symptoms are much better. Stress is a definite trigger with me. The ideas mentioned here in this article are helpful. Report
I have been on bentyl for about 6 years now and it helps me alot.
It is an anti-spasmatic drug so when you take it it relaxes everything.
It really helps with the severe pain of IBS. Report
I've had the same experience! I was going along steadily after I had my son, with flare ups maybe once a month (sometimes less often than that). My son is 5 now and I decided it would be a good idea to take some weight off and feel better by walking and changing my diet. I'm now on very low carbs, and walking about 3 miles a day. I've had to call in sick and come in late almost every day since I started walking. I've lost weight (about 20lbs), but in all honesty, have never felt worse in my life. I've asked my doctor about it and he won't prescribe anything and recommended yoga. Is anyone on any meds from a doctor? If so, what are you on, and how is it working for you? Help! Report


About The Author

Jen Mueller
Jen Mueller
Jen received her master's degree in health promotion and education from the University of Cincinnati. A mom and avid runner, she is an ACE-certified personal trainer, health coach, medical exercise specialist, behavior change specialist and functional training specialist. She is also a RRCA-certified running coach. See all of Jen's articles.