[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!
- [Recommended for seniors] Rejuvenating Rock-Paper-Scissors Exercise
- [For Seniors] Core Training: Recommended Simple Rehabilitation
- [For Seniors] Stretching Exercises: Easy and Safe to Do
- Summary of exercises for seniors: introducing preventative care movements by body part.
- [For Seniors] Balance-Training Exercises: Preventing Falls
- For seniors: Leg-strengthening exercises you can do without overexertion.
- [Today's Recommendation] Gentle Health Exercises for Seniors
- For seniors: Enjoyable stick exercises. Easy workouts.
- [For Seniors] Recommended Muscle Training Gear. Simple and Easy
- [For Seniors] Recommended Rhythm Play and Exercises
- [For Seniors] Enjoyable and Healthy Chair Stretches!
- [For Seniors] Easy and Fun Core Training
- [For Seniors] Exercises to Walk Again. Fall Prevention
[For Seniors] Recommended Exercises to Relieve Constipation (1–10)
Posture to relieve constipation
Constipation becomes more common as we age.
In older adults, decreased intestinal motility and lower intake of dietary fiber are among the reasons they tend to become constipated.
Because there are many possible causes, it can be hard to know how to deal with it.
When constipation causes bloating or a sense of discomfort, it can make anyone feel down—not just older people.
In such cases, why not try a posture that may help relieve constipation? Sit on a chair, spread your feet, and lean your upper body forward.
If you open your mouth and arch your lower back, some people reportedly feel the urge to have a bowel movement in as little as three seconds.
Since it’s just a simple posture to maintain, consider trying it whenever you’re concerned about constipation.
Acupressure points for relieving constipation
Here’s a simple method for pressing acupressure points on the hands that may help improve constipation.
It’s said there are acupoints all over the body, and the World Health Organization recognizes about 360 of them.
Among these, the points on the hands are said to be effective for the upper body.
Of course, there are points for relieving constipation as well.
When you press the points that help with constipation, people who tend to be constipated may feel some pain.
You can do this while sitting, so it seems easier to try than exercise or calisthenics.
Continuing for 10 seconds at a time each day can lead to improvement in constipation.
Since you only need to press the points, it’s also appealing that it’s easy to keep up every day.
An exercise you can do in one minute before going to bed
Not limited to constipation, some of you may be thinking about doing exercises, calisthenics, or massages that are considered good for the body.
Some older adults may even do them as part of their daily routine.
However, some people find it bothersome to get moving.
If it’s an exercise you can easily do in everyday life, it’s easier to keep up, right? With just one minute of exercise before bed, you can relieve constipation.
Since you can do it while lying down, it’s easy to try.
Plus, exercising helps correct the pelvis and can also improve lower back pain.
[For Seniors] Recommended Exercises to Relieve Constipation (11–20)
Seated Exercises for Smooth Bowel Movements
Lack of exercise can slow intestinal activity and make constipation more likely.
However, some older adults may find it difficult to stand or may use a wheelchair.
Even if you’re not getting enough exercise, moving your body can be challenging.
So here are some seated exercises to promote regular bowel movements.
Because they’re done while sitting, many older adults can try them.
While seated, place your hands on your abdomen and breathe in and out.
As you do this, expand and contract your stomach.
While hugging one leg, focus on diaphragmatic (abdominal) breathing as you inhale and exhale.
It’s fine to do only what you comfortably can.
Please try these in a way that suits your own abilities.
Lifting massage
When the intestines sag, the entire large intestine droops and slips down into the pelvis, causing only the lower abdomen to protrude.
Because it becomes harder to pass stool, constipation is likely to occur.
Causes of sagging intestines include a hunched posture and weak abdominal muscles.
Among older adults, there may be many people with a bent back or weak core.
So, let’s lift the sagging intestines with a simple exercise.
Lie on your back, bend both knees, and place your hands at the crease where your thighs meet your pelvis on both sides.
Using enough pressure to slightly flatten your belly, lift upward with both hands toward your navel.
Since you can do this while lying down, it’s an easy massage to try at home.
Abdominal massage (colon massage)
Give your intestines a massage to regulate their movement and create a state where stools can pass more easily.
Also, lifting the intestines with an abdominal massage is said to help improve constipation.
Lie on your back and use the fingers of both hands to massage your intestines.
In particular, the hollow area on the inside of the pelvis tends to accumulate stool, so focus your massage there.
If possible, do the massage twice a day, morning and night.
In the morning, the intestines become more active, so the key is to drink plenty of water before you start the massage.
Yoga to cleanse the intestines
Let’s stimulate the intestines with yoga and relieve constipation.
In addition to easing the urge to go, yoga is said to improve blood circulation—which helps cleanse the body—and boost immunity.
It also has strong relaxation effects, making it great for stress relief.
You’ll do movements like folding the torso forward while seated, or turning the upper body to the side with the knees bent.
By combining dynamic poses with relaxing poses, you can stimulate the intestines.
Because many yoga movements are gentle and unhurried, it’s an excellent exercise option for older adults.