Exercise beneficial to defecation includes:

1. Practice squatting and walking

After waking up in the morning, lie flat on your back, stretch your legs naturally apart, and take a few deep breaths. After getting up, drink some water first, then squat and turn around in the house several times. When squatting, it can massage the abdomen, plus deep breathing, which has a good effect on exercising abdominal elasticity.

2. Movable Hip Joint

Sit on the ground with your legs straight and your feet together, then grab your feet with both hands and try your best to keep your body close to the ground. Then let go of your thighs, inhale, contract your anus, and then slowly relax. Do it 1 times repeatedly. In this process, the abdomen is squeezed, and the contraction of the anus can not only exercise the abdominal muscles, but also form a defecation reflex.

3. Lift your legs on your stomach

When lying on your stomach, gently put your arms under your stomach, gently lift your chin and inhale deeply, and raise one leg and keep the other leg level. Hold this position for a few seconds, then exhale and lower your legs. Do it again and again with another leg. This posture can promote the blood circulation of sciatic nerve, which is very helpful for abdominal distension, indigestion and constipation.

4. Take a brisk walk

Constipation is a very common digestive tract problem. Regular aerobic exercise is a "specific medicine" to relieve constipation, such as brisk walking, cycling, swimming and jogging with moderate intensity. The process of aerobic exercise helps to stimulate the natural contraction of intestinal muscles and accelerate the excretion of feces.

Extended information:

Diet improves constipation

1. It needs "hydrodynamic force" to improve constipation

If the feces stay in the large intestine for too long, the water contained in it will be absorbed in large quantities, which will make it difficult to excrete feces. But in fact, there is another very important reason, which is that the excretory capacity of intestinal organs is insufficient, leading to stool deposition. Therefore, in order to defecate smoothly, not only should there be enough water in the intestinal cavity that can soften the stool, but also the water intake should be the driving force for excretion.

if you just sip water, the water flow is slow and it is easy to urinate. Therefore, it is best for people with constipation to drink water with a big mouth (that is, with a full mouth), swallowing faster, but not too fast, so that water can reach the colon as soon as possible, and at the same time stimulate intestinal peristalsis, so that the stool can be excreted in time and the constipation can be effectively improved.

2. The diet is full of fiber, and it needs water to moisten the stool.

The diet is greasy and the work and rest are disordered, and many people have constipation. Whether it is self-diet, self-buying medicine, or various massage detoxification and secret remedies, there are certain risks.

constipation is not a disease, but it is easy to get sick if you tamper with it yourself. Many people regard eating high-fiber food as the first priority to solve their constipation problem, but relying on high-fiber food and not drinking enough water can't solve the constipation problem, and it may aggravate constipation.

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