7 Exercises to Help Relieve Constipation

If you’re dealing with the uncomfortable symptoms of constipation, or infrequent bowel movements, you may be wondering what you can do to get things moving again.

In addition to making dietary changes, such as increasing your fiber intake and drinking plenty of fluids, exercising may help.

Lack of exercise is a common cause of constipation. Regular physical activity can help prevent and relieve constipation. It may help strengthen your abdominal muscles and stimulate intestinal contractions, which move stool through your digestive system. It may also help reduce stress, which is a common constipation trigger.

How much exercise should you get? For adults, the Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. Another option is to do a mix of moderate- and vigorous-intensity aerobic activity.

The CDC also recommends muscle strengthening activities on at least 2 days per week.

Here are a few activities that can help you get moving — and stay regular.

Americans see their primary care doctors less often than they did a decade ago. Adults under 65 made nearly 25% fewer visits to primary care providers in 2016 than they did in 2018, according to National Public Radio. In the same time period, the number of adults who went at least a year without visiting a primary care provider increased from 38% to 46%.

Last medically reviewed on March 13, 2023