Constipation is a common and frequent clinical condition. Moreover, constipation is not only a disease, but also a common symptom, which is a symptom of many diseases. Since the causes of constipation are very complex, such as functional and organic diseases, and many drugs can cause constipation, constipation is very common and not easy to treat. I have found in the course of many years of clinical practice that constipation is related to weakened intestinal muscle activity, and exercise is a good way to strengthen intestinal muscle activity. Instead of taking medication every day, you should do more exercise, and this method can also keep constipation away from you gradually.
Stick to exercise for more than 3 weeks to relieve constipation
So, what kind of exercise can help relieve constipation? The following principles should be noted when choosing.
1, not too difficult, so that it is easy to adhere to. Research shows that relying on exercise to relieve constipation should be adhered to for at least 3 weeks, in order to see results. Three days to fish, two days to sunbathe, is useless.
2, to achieve a certain exercise intensity, easy to quantify, the goal is clear;
3, the exercise chosen should be suitable for their own situation.
According to the situation of most patients encountered in the clinic, I would like to recommend to you – walking, the most simple and easy to do exercise. Walking is suitable for a wide range of people, especially urban office workers, you can use the commute to work, between work, evening and other time to do exercise. No longer because there is no time, no equipment and worry. So, how to walk specifically? There is a lot to learn.
Walking to be effective, frequency and intensity is very important
1, the amount of exercise and intensity: according to the heart rate to calculate the intensity of exercise
At least 10,000 steps per day. Speed to walk more than 10 minutes, slightly sweating is appropriate. Teach you a simple method – use the heart rate to monitor the intensity of exercise. In general, the optimal exercise heart rate is (220 – age) × (50% to 70%). For example, 30-year-old white-collar workers, the best exercise heart rate of 95 ~ 130 times / min. In the process of exercise, to gradually figure out, gradually find the right fitness intensity for themselves.
2, stride length and step frequency: at least 90 steps / min
Walking pace should be slightly larger than the usual walking pace. Initially from 90 steps / minute to start. After that, with the increase in fitness, gradually increase the frequency of steps. I sit at St. Mark’s Hospital on Friday afternoons, if you or your family and friends encounter this kind of problem, you are welcome to talk to me.
3.Exercise time and frequency: no less than 30 minutes each time
It is recommended to start with 30 minutes of walking every day, and gradually extend the walking time as your physical fitness increases, not exceeding 3 hours at the longest. To the next day does not feel fatigue is appropriate. At least 3 days a week, gradually increase to 7 days a week.
The correct posture of walking
1, the right posture, double the effect
Bend your arms to walk. Walking, the body can not be too relaxed, to keep the head up, chest, abdomen, eyes forward. Upper limbs can bend the elbow 90 degrees, arms swing back and forth. When the arms swing forward, the hands do not exceed the height of the shoulder. Straight-armed walking. Walking can also be straight arm back and forth swing, the same, arm forward swing do not exceed the height of the shoulder. Upper limbs and lower limbs to coordinate well, a sense of rhythm, while with even breathing; with walking rhythm and breathing rate, regular contraction and relaxation of the abdominal muscles, exercise the abdomen, which can effectively improve constipation.
2, before the warm-up, after relaxation
Before walking, be sure to do 10 minutes of warm-up exercises, such as squatting in place, lunge walking, shoulder around the ring, etc., to increase joint flexibility, improve the level of work of the nervous system, respiratory system and circulatory system, ready for the official start walking. And can play a role in preventing injury.
After the walk, to stretch the whole body muscles, especially the hip muscles, front thigh muscles, calf rear muscles. Doing so can effectively restore fatigue and slow the onset of delayed muscle soreness. You can also consciously do 10-15 times abdominal breathing to stimulate intestinal peristalsis; plus 10 times anal lifting exercises to exercise the anal function. If you are in the habit of showering after exercise, you can massage your leg muscles after the shower to relax them.