How to deal with flatulence with just 5 minutes of exercise

How to deal with flatulence in just 5 minutes

Exercise is proven to have a myriad of health benefits, one of which is to treat flatulence. In fact, people who don't exercise are even more prone to experiencing constipation and flatulence. Lack of physical activity can slow down bowel movements, causing gas to build up in your stomach.

Conversely, body movements during exercise can increase blood flow throughout the body, including to the digestive organs so that the digestive system runs more smoothly.

Various sports movements that can help overcome flatulence are as follows:

5 minutes of cardio

5 minutes of cardio exercise every day can help you deal with flatulence that doesn't go away. Cardio can increase breathing, heart rate, and stimulate muscles and nerves to work optimally. This condition will stimulate natural intestinal contractions. Intestinal muscles that contract efficiently will expedite the expenditure of food in the intestines and help expel gases that cause pain.

There are many types of cardio exercise you can do, such as brisk walking, swimming, cycling and jogging.

For starters, do cardio for at least 5-10 minutes every day so that your body can adapt first. As you get used to it, increase your cardio time for 25 to 30 minutes 3 to 5 times per week.

5 minute yoga

After a cardio routine, continue with yoga to help deal with flatulence. According to a study published in the journal Research and Management in 2006, adolescents with frequent abdominal pain due to bloating tended to gradually recover after an hour of yoga every four weeks.

Well, here are some light yoga movements that you can do for five minutes every day.

1. Cat-cow

Cat-cow is one of the yoga poses that can help improve digestion and flatulence. This movement helps promote bowel movements thereby reducing gas buildup in the stomach.

Get on all fours on the mat, then push your spine upward while exhaling. Lower your head and hold for 10 seconds. After that, move the body parts in the opposite direction. Arch your back down and raise your head facing up. Hold for 10 seconds and repeat this movement 3 times.

2. Torso twist

Source: www.healthline.com

Yoga poses torso-twist can help improve blood flow and circulation. In just five minutes, this movement can help overcome your flatulence problem, you know!

Get into a comfortable position by sitting on the mat with your knees bent. Then, raise your legs toward your chest while balancing your tailbone. On the hands, bend your elbows and place your hands in front of your chest, palms touching.

Start by rotating your upper body to the left, then stop when your right elbow makes contact with your left knee. Turn your body back to the center and repeat the same motion towards the right. Do this movement for 2 to 3 sets.

3. Extended triangle pose

www.fitnessmagazine.com/workout/yoga/poses/beginner-yoga-poses/

This yoga pose is done in an upright position. Place your right foot in front of your left at a distance of 3 to 4 steps. When your right foot is facing forward, turn your left foot to the side or form a 90 degree angle.

Give support to the waist, then lower your right hand to the floor and raise your hands up straight. Hold this pose for 15 seconds while breathing in as best you can. Repeat the same movement on the other side.

4. Sphinx pose

Source: www.healthline.com

Not only can it stretch the body, sphinx pose also helps stretch out problematic digestive organs. This is certainly useful for dealing with flatulence and other digestive problems that you experience.

Start by lying on your stomach on the mat with your elbows at the side of your chest bent. Then, apply pressure on the mat to lift part of your spine. Maintain this position for a few seconds and lower back to the starting position. Repeat 5 times so that digestion will run smoothly.

5. Extended puppy pose

Source: www.yogajournal.com.au

When you have just eaten a large portion of yoga, this one is suitable for you to do. The reason is, this movement can help relax the abdominal muscles so that it helps to overcome flatulence and gas.

Begin in all fours, then bring your hands forward so that your spine tilts slightly forward. First of all, pull your body towards the back of the top until your head touches the floor. Hold for 30 to 60 seconds, then return to starting position while inhaling.