Is there a relationship between walking and constipation?

From the Guidelines

Walking is a beneficial activity for relieving constipation, as it stimulates the digestive system and promotes bowel movements, and should be done for at least 30 minutes daily, in conjunction with a high-fiber diet and adequate fluid intake, as recommended by recent studies 1.

Benefits of Walking for Constipation

• Regular physical activity like walking increases blood flow to the digestive organs and strengthens abdominal muscles, which helps move stool through the intestines more efficiently.
• Walking reduces the time food takes to move through the large intestine, preventing excess water absorption from the stool, which helps keep stools softer and easier to pass.
• A consistent walking routine, preferably after meals when the digestive system is already active, can help establish a regular bowel movement pattern.

Dietary Recommendations

• Increasing dietary fiber intake to 25-30 grams daily can help relieve constipation, as fiber helps add bulk to stool and promote regular bowel movements 1.
• Adequate fluid intake, at least 8 glasses of water per day, is essential to prevent dehydration, which can worsen constipation 1.
• Fermented milk containing probiotics and prebiotic fiber may also be beneficial in relieving constipation, as shown in a recent study 1.

Additional Considerations

• If constipation persists despite regular walking and dietary changes, osmotic laxatives, such as macrogols or lactulose, may be considered, as recommended by a recent study 1.
• Stimulant laxatives, such as senna or bisacodyl, should be used with caution and only when necessary, as they can cause abdominal cramps and diarrhea 1.

From the Research

Relationship Between Walking and Constipation

• There is limited direct evidence on the relationship between walking and constipation in the provided studies 2, 3, 4, 5, 6.
• However, some studies suggest that increasing physical activity, which can include walking, may help alleviate constipation symptoms 3, 4.
• A study published in 2017 found that increasing daily physical exercise may have a positive effect on chronic constipation, although the evidence is limited 3.
• Another study from 2014 recommends lifestyle changes, including increased physical activity, as a first-line management approach for constipation 4.

Dietary Factors and Constipation

• A high-fiber diet is often recommended to help manage constipation, with a daily intake of at least 20-25g of fiber suggested 3, 5.
• Soluble fibers, such as psyllium, may be more effective in alleviating constipation symptoms than insoluble fibers 2.
• Adequate fluid intake is also important, although the evidence for its direct impact on constipation is limited 3, 4.

Management of Constipation

• Lifestyle changes, including dietary modifications and increased physical activity, are often recommended as a first-line approach for managing constipation 3, 4, 5.
• If lifestyle changes are ineffective, various laxatives and pharmacologic therapies may be considered, including polyethylene glycol (PEG) and stimulant laxatives like senna 2, 4, 6.