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Summer Exercise for a Healthier Gut

The summer months present the perfect opportunity to ramp up your exercise routine. Many people exercise more in summer to feel good in their summer wardrobe or simply because they’re getting outside more, but did you know that exercise is also good for your gut health? Engaging in regular exercise can improve your digestive system and therefore your overall wellbeing. Here’s why and how you can maximise your exercise this season.

The Gut-Exercise Connection

Your gut is home to trillions of microbes (e.g., bacteria) that play a crucial role in your health. These microbes aid digestion, synthesise vitamins, and bolster your immune system1. Emerging research shows that regular physical activity will benefit the diversity and composition of your gut microbiota.2 A diverse and well-balanced gut microbiota is associated with better digestion, improved mood, and reduced risk of digestive conditions such as inflammatory bowel disease.

How Does Exercise Benefit Gut Health?

  • Enhances microbial diversity: Regular exercise increases the variety of beneficial bacteria in your gut independent of other factors, such as diet. A diverse microbiota is linked to stronger immune function and regulate inflammation.3
  • Improves digestion: Physical activity stimulates the muscles in your gastrointestinal tract, promoting more efficient movement of food and waste through your system. This can help prevent constipation and other digestive issues.4
  • Reduces stress: Exercise is a natural stress reliever. Lower stress levels can lead to a healthier gut environment, as chronic stress is known to negatively affect gut health by altering its microbiota and function.5

 

Summer Exercise for your Gut
The summer months (hopefully) come with sunnier weather, meaning you can get out and enjoy the great outdoors. Here are some of our favourite summer activities:

  • Walking and Hiking: Go for regular walks or hikes. These low-impact activities are gentle on your joints and can be done anywhere. Aim for at least 30 minutes of brisk walking daily or set yourself a daily step goal.
  • Swimming: Not only is swimming a great way to cool off, but it’s also an excellent full-body workout that enhances cardiovascular health and promotes digestion.
  • Cycling: Whether you prefer road cycling or mountain biking, this activity is fantastic for building endurance and stimulating movement of your digestive system. Explore new trails or bike paths in your area to keep things interesting.
  • Yoga and Pilates: These exercises focus on core strength, flexibility, and relaxation, making them ideal for improving digestion and reducing stress. You might even find that your local area offers outdoor classes during the summer months.
  • Team Sports: Joining in sports like football, cricket, or even a game of rounders in the local park is a great way to stay active and socialise.

Tips for Staying Motivated

  • Make your goals realistic: Set yourself realistic fitness goals to keep yourself motivated. Whether it’s walking a certain number of steps per day or completing a cycling route, having clear targets will help you to maintain your exercise routine.
  • Pick a pal: Exercising with a friend can make workouts more enjoyable and there’s peer pressure to make sure you do it, too!
  • Stay hydrated: Proper hydration is vital, especially during summer workouts. Drink plenty of water to support your digestive health and overall performance.
  • Listen to your body: While pushing yourself is good, it’s also important to let your body recover. Listen to your body, and rest when you feel you need it.

So, what are you waiting for? Lace up those trainers, grab a water bottle, and step outside – your gut will thank you for it!

 

References

  • Thursby, E. and Juge, N., 2017. Introduction to the human gut microbiota. Biochemical journal, 474(11), pp.1823-1826.

 

  • Allen, J.M., Mailing, L.J., Niemiro, G.M., Moore, R., Cook, M.D., White, B.A., Holscher, H.D. and Woods, J.A., 2018. Exercise alters gut microbiota composition and function in lean and obese humans. Med Sci Sports Exerc, 50(4), pp.747-57.

 

  • Mohr, A.E., Jäger, R., Carpenter, K.C., Kerksick, C.M., Purpura, M., Townsend, J.R., West, N.P., Black, K., Gleeson, M., Pyne, D.B. and Wells, S.D., 2020. The athletic gut microbiota. Journal of the International Society of Sports Nutrition, 17, pp.1-33.

 

  • Gao et al., 2019. Exercise therapy in patients with constipation: a systematic review and meta-analysis of randomized controlled trials. Scandinavian journal of gastroenterology, 54(2), pp.169-177.

 

  • Mikkelsen, K., Stojanovska, L., Polenakovic, M., Bosevski, M. and Apostolopoulos, V., 2017. Exercise and mental health. Maturitas, 106, pp.48-56.