• April 25, 2024

Is a problem which particularly affects women . Many people suffer in the world without knowing that, to eliminate it, it is essential to physical activity . For them we share 5 exercises against constipation .

The best exercises to fight the constipation are those who work and tone up area abdominal .

Those people who they walk , make jogging or swimming on a daily basis they do not usually have problems traffic intestinal ; however, there are many who do not have time or economic conditions.

Get active and finish with this discomfort

An important recommendation for the physical activity work is to perform two to three sessions of approximately one hour per week. Remember to be constantly seated in front of the computer or television, does not favor intestinal transit .

1. Lying on your back , on the ground in a pad , blanket or towel, raise your head and put your palms on your back to form a headrest. Relax your legs and contract the abdomen for 20 breaths or more if possible.

2. Stretch face up Over the forearms and keep the legs straight. Make movements of pounding up and down without putting the feet on the floor. Alternating legs

3. On the floor, face up with the legs folded, cross your legs and place your hands behind the neck . Lift the left shoulder and bring the left elbow to the level of the right knee while you take off the back of the floor. Slowly lower yourself by placing your back gently against the ground. Repeat the exercise in the other side.

4. Lying on the floor , double the legs on the chest. Swing the hips with the legs up and down to touch the ground with the tips of the feet . Make 10 swing slow and continuous.

5. In the same position that point 4, supports the forearms on the ground, flex the knees approaching them towards the chest in order to contract the stomach , press and hold for at least 15 seconds and go back to relax . Perform 5 repetitions.

Other recommended physical activities

The National Institutes of Health of the United States offer several tips:

1. Go for a walk . It does not have to be done in a park or sports center; It can be done in your neighborhood or neighborhood, in the vicinity of your work or in the nearest shopping center. It can be done at any time of the day, highly recommended after eating
2. Climb the stairs instead of taking the elevator or just making your exercise Daily is just that: climbing stairs. Trace as many steps as possible
3. Housework They can be an excellent exercise : sweep, mop, make the bed, vacuum, or cut the grass (if you are lucky enough to have a garden). If you do it at a good pace, it will increase your heart rate
4. Play ball with your children, to dance or to ride a bicycle
5. Visit the recreation centers of your colony, delegation or neighborhood. Many of them offer free activities like yoga or outdoor aerobics
6. The abdominal massages They can help stimulate a lazy bowel.

Changing daily habits helps eliminate the constipation . Watch your health!

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