Walking For Exercise and Your Colon" I have two doctors, my left leg and my right." The adage above extols walking as an exercise beneficial to health and applying to our context of discussion here, it is very relieving for constipation.
1. A group of 43 people age above 45, suffering from chronic idiopathic constipation , were asked to brisk walk 30 minutes daily . After 3 months, they reported better bowel movements. This is according to a study conducted by Gastrointestinal Research Unit, Department of Gastroenterology, University Medical Centre, Utrecht, The Netherlands. Oh, these folks did not change their fluid and fiber intake. 2. Walking triggers the production of brain chemicals endorphins which relaxes and relieves pain. In fact the University of Southern California reportedly found that a 15-minute walk can calm you down better than a mild tranquilizer. Being relaxed is good for the autonomic nervous system which works on our digestive system. 3. Walking works the colon so well that people who walk more sometimes have to dash for the toilet in the middle of their exercise! This is a problem with athletic runners and walkers who may experience diarrhea - what they call runner's trots. 4. Walking is good for health. Good health means healthy digestive system = smooth bowel movements.
" I don't have 30 minutes for walking exercise!" No problem. You can do it in installments. Take 3 "mini walks" a day . Park a bit farther from your destination or, create opportunities so you can walk. Let's say each "mini walk" is 10 minutes, at the end of the day you reap benefits almost as good as a continuous 30 minutes walk. No athletic skills required. Unlike the abdominal exercises. Only diligence. You don't need to spend money such as going to the gym or spa. Just take out your walking shoes and go! No age discrimination. Old bones might break when they do crunches. Walking doesn't break bones or hurt the joints, easily. Almost no health levels discrimination. Heck a nice walk benefits even most fragile ones! You don't have to be fit as a fiddle. Even though brisk walking exercise brings greater benefits, you can still go slow to suit your stamina. Walk Right When you are new to walking as exercise, you should build up time, distance and speed gradually. Towards the end of walk, cool down by slowing your pace. There is no need to go so hard until you are getting breathless. Keep a pace which allows you to converse comfortably. Keep your chin up, focusing 20 feet ahead. ( So that you won't fall into some ditch and come back to blame me later. ) To cover a distance within shorter time frame, take quicker and shorter steps instead of elongating your steps. Swing your arms front to back with elbows close to your body. Don't swing side to side. Let your heel land first, rolling through each step to the toes. Not special technique, most people walk this way naturally. Don't forget to bring water if you plan to exercise more than half an hour.
Natural Best My dad refuses to eat vegetables and fruits especially greens. No use reminding him " an apple a day keeps the doctor away", he runs away at the sight of a green apple. He would rather die constipated. Mother nature must have provided walking exercise as a solution for people like him. Born to hate veges? No problem. Just walk until you sweat. No wonder it is the the number one activity recommended by fitness experts.
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