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[For Seniors] Recommended exercises to relieve constipation.
As we get older, our bowel movements tend to slow down, and more people seem to struggle with constipation.
Relying on medication is one option, but if possible, you probably want to feel relieved in a more natural way.
That’s why we recommend exercises that are effective for relieving constipation.
By moving your body moderately, you can stimulate the intestines and help promote bowel movements.
From simple movements you can do while seated to full-body stretches, we’ll introduce exercises that even older adults can continue without strain.
Incorporate them into your daily routine and regain that feeling of abdominal lightness!
[For Seniors] Recommended Exercises to Relieve Constipation (1–10)
Removing impacted stool
Many people who suffer from constipation—not just older adults—are said to have stiffness in the left side of the intestine near the anus.
This section of the intestine is also called the sigmoid colon.
When the sigmoid colon becomes stiff and constipation persists for a long time, it can lead to fecal impaction.
Here is an intestinal-release technique that focuses on the left side of the intestine, where constipation is more likely to occur.
While seated, place both hands on your pelvis and lean your body forward, or bend your torso forward and use both hands to massage your lower abdomen as if lifting it upward.
The movements aren’t difficult, so try doing this once a day to start.
Gut-health stretch you can do while lying down
Some elderly people may be struggling with constipation caused by lack of exercise or declining physical function.
It’s said that moving your body moderately improves overall blood circulation and stimulates bowel activity.
Strengthening the abdominal muscles can also make bowel movements easier.
So this time, we’ll introduce gut-activating stretches you can do while lying down.
Lie on your back, bend both knees, and slowly move them from side to side, or place your fists on your abdomen and curl your body.
Please move within a comfortable range suitable for older adults.
You can even do these when you’re lying in bed before sleep, so give them a try.
Exercises that promote peristalsis
There are many exercises and massages that can help relieve constipation.
It’s important not to do them just once, but to keep them up.
That said, some people may find it hard to stick with them.
Here’s a simple exercise that even older adults can incorporate into daily life without strain.
Stand and cross your legs, then place your hands together in front of your chest.
Next, straighten your back and twist your upper body to the left and right.
Just this movement is said to stimulate the intestines and improve their activity.
The key is to do it before using the toilet in the morning.
It may help relieve constipation and also establish a morning bathroom routine.
Twisted bowel massage
There are various types of constipation.
If you tend to alternate between constipation and diarrhea, or you often experience constipation with abdominal pain, you might have what’s called a twisted intestine.
Compared to a normal intestine, a twisted intestine has more bends inside the abdomen.
Because the intestine is twisted, it can be difficult for stool to pass and intestinal movement may cause pain.
In that case, let’s try improving it with a massage suited for a twisted intestine.
Lie on your back with your knees bent, wiggle your hips, and massage your abdomen while pressing with both hands.
The movements are slow and gentle, so older adults can try it as well.
butt-shaking exercise
Even when doing gymnastics or exercise, it’s best to keep the mood fun if possible.
The hip-sway exercise, which helps relieve constipation, can turn any room into an enjoyable space just by moving your body.
Stand with your feet shoulder-width apart and sway your hips from side to side.
At the same time, move your arms up and down alternately.
Next, while swaying your hips, bend your arms and swing them wide in alternation.
Then, as if beating a drum, swing your arms alternately again.
This can also help improve a slouched posture and stimulate your intestines.
Some older adults may feel embarrassed about swaying their hips, so try doing it in a warm, supportive atmosphere.
“No-no-ji” and “kawa-no-ji” massage
Let’s loosen up the entire colon, as well as the outlet of the large intestine where stool tends to get stuck, with a “no-noji” (the hiragana character の) massage.
Place both hands one over the other on your lower abdomen and, applying gentle pressure, trace the shape of the Japanese character 'no' (の) on your belly.
The key is to do it clockwise.
If you go counterclockwise, it can run opposite to the natural movement of the intestines and may not be effective, so be careful.
A 'kawanoji' (川) massage—moving both hands up and down around the lower abdomen—can also be expected to help relieve constipation.
Do it for 15 minutes a day, waiting at least 30 minutes after meals.
It’s fine to break it into five 3-minute sessions, so why not try it casually, for example while chatting with an older adult?
Exercises you can do on a tray
Wouldn’t you like to pass retained stool and feel more comfortable? Retained stool refers to a condition in which, even though your bowel movements are generally good, you can’t fully evacuate for some reason.
So let’s try a simple exercise you can do on the toilet to help pass it.
Sit on the toilet, place your feet on a footstool, and lean your body forward.
Hug your knees with both hands and hold this position for 30 seconds without holding your breath.
Then, while staying in that posture, bear down to pass the stool.
If you don’t have a footstool, try using books or something about 20 centimeters high.