Exercise is a necessary means of preventing and treating the gastrointestinal tract (gastrointestinal tract). Moderate to medium intensity exercise normalizes gastrointestinal function, absorption and motor skills. Maintaining normal GI motility through exercise prevents congestion, flatulence, and other changes in the digestive system. Exercises to strengthen the musculo-ligamentous apparatus of the abdominal cavity are very effective. Wellness jogging is also helpful.
Thus, the vibration of internal organs that occurs during running significantly improves the function of the digestive system. Deep forced breathing while running is an excellent massage for the liver, improves liver function and helps to eliminate liver pain syndrome. Abdominal breathing is especially beneficial due to the movements of the diaphragm. During training, the activity of the sympathetic nervous system increases, the activity of the food center is stimulated, which has a fruitful effect on the state of the gastrointestinal tract.
Very simple but effective exercises will help improve the motor function of the stomach and intestines, reduce intra-abdominal pressure, have a positive effect on the neuropsychic sphere of a person, and increase emotional tone.
1. IP (initial position) – lying on your back, legs straightened, arms along the body. Alternately bend your legs at the knee joint, breathing is free. Repeat 4-6 times with each leg.
2. IP – lying on your back, hands under your head. Sliding your heels on the floor, bring your feet as close to the buttocks as possible, spread your knees to the sides, trying to reach the floor. Then connect your knees and straighten your legs, again sliding your feet on the floor, do not hold your breath, the pace is slow.
3. IP – knee-elbow, feet foot width apart. Moving the knees on the floor, bring them closer to the elbows, while rounding the back, then return to the starting position, the pace is average.
A set of exercises to strengthen the anterior abdominal wall.
1. IP – lying on your back, one hand on your stomach. Inhale – raise the abdominal wall, then lower it – exhale.
2. SP – the same. We inhale and, without exhaling, inflate the stomach, and then draw it in as much as possible.
3. IP – lying on your back. Bending the legs, we press them to the chest with the help of our hands. Then the same thing, but without the help of hands.
With gastritis with low acidity, atony of the stomach and intestines, prolapse of the internal organs of the abdominal cavity, moderate physical activity, which does not cause fatigue, accelerates metabolism, improves blood circulation and activates the activity of all organs. Under the influence of physical exercise, the secretion of digestive juices increases.
If you are a jogger, keep in mind: statistically, 60% of marathon runners have had serious gastrointestinal problems at least once in their life during a race. There are certain exercises for such people. For example:
1. Exercise with high fluid intake to adapt the stomach. Has 2 effects – a decrease in the feeling of stomach distention and an increase in the speed of its emptying.
2. Exercise immediately after eating.
3. Exercise with a relatively high intake of carbohydrates during exercise.
4. Simulate a race with a complete meal plan.
5. We increase the content of carbohydrates in the diet.
Using these simple recommendations, you will be able to avoid stomach problems.
