Dubai: Exercise is one of the most effective ways to enhance gut health, leading to better digestion, improved immunity, and reduced risk of conditions like heart disease and autoimmune disorders, according to Dr. Christine Lee from the Cleveland Clinic, speaking ahead of World Digestive Health Day on May 29.
World Digestive Health Day 2024 Theme
World Digestive Health Day is celebrated on 29th May every year. It was launched in 2004 to mark the 45th anniversary of the creation of the World Gastroenterology Organisation. This year, 2024, the World Digestive Health Day theme is “Your Digestive Health: Make It a Priority”. The theme aims to raise awareness about how important gut health is for overall health and quality of life.
Exercise and gut health
“Exercise is probably the best ‘medicine’ we have for our health,” says gastroenterologist Dr. Lee. “It’s something nearly everyone can do to feel better, and it doesn’t have to cost a thing.
For beginners or those with health issues such as heart, lung, or back conditions, Dr. Lee recommends consulting a healthcare provider and starting gradually. “A brisk walk is a good place to start if you haven't exercised in a while. If you already work out regularly, ensure it’s vigorous enough to get your heart pumping,” she advises.
An ideal exercise regimen includes at least 30 minutes of activity, five or more days a week. However, Dr. Lee emphasizes, “If you can’t hit that goal, don’t give up. Any amount of activity is better than none.”
Dr. Lee highlights five main ways exercise can improve gut health:
Improving gut motility: Regular exercise helps the digestive tract function optimally. “Your digestive tract is lined with muscles, and moving your body strengthens these muscles, including those in the gut,” Dr. Lee explains. Physical inactivity can lead to decreased muscle coordination and strength over time.
Boosting circulation: Exercise enhances circulation, including blood flow to the gut. “When your digestive tract is well-perfused, it becomes stronger and healthier, creating a better environment for maintaining healthy bacteria,” says Dr. Lee.
Maintaining a healthy metabolism: Physical activity can improve metabolism, turning calories into energy. Dr. Lee notes, “A slow metabolism can lead to issues like bloating, indigestion, and bacterial overgrowth, among other problems.”
Improving sleep quality: Good-quality sleep is crucial for gut health. “Regular exercise can improve sleep habits and some sleep disorders, allowing the body, including the gut, to perform necessary cell repairs,” Dr. Lee says.
Toning digestive muscles: Exercise strengthens the gut’s muscles, making contractions (peristalsis) more effective. “Stronger gut muscles are better at expelling waste, which is essential for digestive health,” explains Dr. Lee.
Dr. Lee advises that the best gut health exercises include aerobic or resistance exercises that fit one's schedule and fitness level. “People often think exercise means joining a gym, but activities like raking leaves, vacuuming, or dancing can also be effective. Signs of good exercise intensity include an increased heart rate, deeper breathing, and sweating,” she clarifies.
A balanced and nutritious diet and lifestyle choices promote digestive health and improve physical, mental, and emotional balance.