Feeling bloated? Try these 10 exercises for gas

Feeling bloated? Try these 10 exercises for gas | XpertsReviews.com

Gas and bloating are the result of air trapped inside the digestive system. Read on to learn more about exercises for gas and bloating.

The comforting effect of a delicious meal is often lost when it is followed by abdominal gas and bloating. However, simple changes in the way you eat and the foods you eat can make a big difference. In addition to this, there are also many exercises that can help you prevent and reduce the risk of gas and bloating. Basic cardio movements such as walking, swimming, or exercises such as crunches and crunches can help you prevent gas buildup. If you want to solve these problems, you should try exercises for gas and bloating. However, make sure you do them at the right time to avoid complications.

Why does gas and bloating occur?

Gas and bloating occur when there is excessive buildup of air or gas in the digestive system, leading to discomfort and swelling of the abdomen. This can result from ingesting air while eating or drinking, or from consuming certain foods that produce gas during digestion, such as beans, soft drinks, or dairy products. It can also occur due to underlying digestive issues such as allergic reactions to specific foods, irritable bowel syndrome or intestinal infections, explains gastroenterologist Dr Ajay B R.

Cycling can reduce gas and bloating. Image provided by: Freepik

10 Gas and Bloating Exercises to Relieve Symptoms

There are many exercises as well as yoga poses that can help reduce gas and bloating. Here are some gas exercises you should try:

1. Walk

Nothing releases gas and bloating faster than a brisk walk. This is one of the best exercises for gas. A good walk can help stimulate digestion and quickly relieve bloating. A study published in the American Journal of Gastroenterology states that light physical activity, such as a walk, improves the elimination of intestinal gas. This, in turn, reduces symptoms in patients complaining of abdominal bloating. The gentle motion of walking can help expel trapped gas, relieving bloating and discomfort.

2. Swimming

Swimming can also help eliminate gas and bloating. This is one of the best low-impact exercises for gas that can help boost digestion without taxing your body too much. Swimming helps improve blood circulation, which promotes better digestion. Many strokes, such as freestyle and backstroke, work your core muscles. A strong core can help improve digestion and reduce bloating. Swimming regularly may also help relieve symptoms of chronic colitis, a digestive disease, according to a study published in the journal Oncotarget.

3. Cycling

Cycling can improve blood flow to the digestive organs, aiding digestion and reducing bloating. This can help you maintain a healthy weight, which can also have a positive impact on digestion. A study published in the journal Gastroenterology and Hepatology observed that physical exercise using a stationary bike improved the elimination of intestinal gas and reduced symptoms of bloating in patients.

4. Forward Bend

Leaning forward can also help with gas and bloating. Stand or sit with your legs straight, then slowly lean forward to touch your toes or reach for the floor. Hold for a few seconds and return to the starting position. Avoid straining or bouncing while stretching. Keep your back long and articulated at the hips rather than rounding your spine. This is another one of the best gas exercises that will help you relieve the symptoms.

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5. Wind Relief Pose (pavanmuktasana)

This yoga pose is ideal for gas and bloating. Be sure to keep your head relaxed on the floor and breathe deeply for maximum effect. It is always advisable to avoid this exercise if you have lower back problems.

Here are the steps to do it:

  • Lie on your back, bend one knee and bring it toward your chest while keeping the other leg straight.
  • Squeeze the knee with both hands and hold for 20 to 30 seconds.
  • Repeat with the other leg, then with both legs together.

6. Twisting Pose (Ardha Matsyendrasana)

The twist pose can also release gas and bloating. Remember to keep your spine tall while twisting and avoid jerky movements.

  • Sit with one leg bent and the foot placed toward the outside of the opposite knee.
  • Turn your torso toward the bent knee, placing the opposite elbow on the outside of the knee for support.
  • Hold for 20 seconds and switch sides.

7. Bridge Pose (Setu Bandha Sarvangasana)

If you’re looking for exercises to relieve gas, you can try bridge pose to help manage bloating. It’s important to engage your core and glutes and avoid over-arching your lower back. Slowly lower yourself back to the ground. Here’s how to do it:

  • Lie on your back, bend your knees, keeping your feet flat and hip-width apart.
  • Lift your hips while keeping your shoulders and arms on the ground. Hold for 20 to 30 seconds.

8. Seated torso twist exercise

The seated torso twist can help you feel better in no time. Keep your spine straight during twisting and avoid excessive strain. Breathe deeply for better relaxation. Here’s how to do it:

  • Sit in a chair with your feet flat on the floor.
  • Turn your upper body to one side, placing one hand on the opposite knee and the other on the back of the chair for support.
  • Hold the position for 10 seconds, then switch sides.

9. Cat-Camel Stretch

The cat-camel stretch is one of the best exercises for gas and bloating. Move slowly without jerking. Synchronize the movements with deep breathing for maximum effect. Here’s how to do it:

  • Start on all fours with your hands under your shoulders and your knees under your hips.
  • Alternate between arching your back (lifting your head and tailbone) and rounding your back (tucking your chin and pelvis).
  • Repeat slowly for 10 to 15 cycles.

10. Sit-ups and sit-ups

Abdominal exercises for gas can help relieve symptoms. You can do sit-ups as well as crunches to work your core muscles and help you digest food better. These stimulate your abdominal muscles and can help prevent gas and bloating. However, make sure to do them on an empty stomach, or at least a few hours after your last meal. So while they may not be suitable when you are bloated, they can surely prevent gas buildup.

A woman doing reverse sit-ups
Crunches are one of the best exercises for gas and bloating. Image provided by: Freepik

How to prevent gas and bloating?

There are some basic changes you can make while eating that can help prevent gas and bloating.

  • Be sure to eat slowly, chew food thoroughly, and avoid overeating.
  • Limit consumption of gas-producing foods like beans, soda, and artificial sweeteners
  • Stay hydrated
  • Do regular physical activity
  • Manage stress because it can affect digestion
  • Identify and avoid any specific food intolerances or triggers

Note: While these exercises for gas and bloating will definitely help, it’s important to consult your doctor if your symptoms persist or if you have any other underlying conditions.

Related FAQs

How long do these exercises work?

These exercises can relieve gas and bloating in a few minutes to half an hour, depending on the severity of the discomfort. They help stimulate digestion and promote the release of trapped gases, providing quick and natural relief.

When is the best time to do these exercises?

The best time to do these exercises is when you feel bloated or after meals to aid digestion and prevent gas buildup.

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