Exercise for Intestinal Health – What Types of Training Are Beneficial for the Intestines?

You will probably not hear for the first time that exercise is healthy. However, science assumes that exercise is not only helpful for weight loss, but can also have a positive effect on intestinal health .

Those who are more active should therefore stimulate digestion and thus support the muscles and bacterial flora.

This not only prevents inflammatory bowel diseases, but also generally strengthens the immune system and promotes vitality.

What you should pay special attention to during training and how you can additionally support your intestinal health with a healthy diet are explained in the following article.

What influence does exercise have on the intestinal flora?

The healthy, human intestine is populated by 100 trillion bacteria. The balance in the intestine ensures stable health, which has a positive effect on all processes in our body.

According to studies, we can influence the healthy intestinal flora not only with a healthy diet, but also through sports training. ^​1​

In this way, sufficient exercise can increase the quality and quantity of the valuable intestinal inhabitants and thus keep our entire body vital.

The more you are physically active, the more bacteria live in the intestinal flora, which form the healthy short-chain fatty acid butyrate.

This nourishes the intestinal mucosa, regenerates it and has an anti-inflammatory effect. In this way, we can even influence our immune system with sport.

Porridge basic recipe – sugar-free and vegan

The Scottish oatmeal is very easy and quick to prepare. You only need three ingredients for the basic recipe and can then supplement it with your favorite fruits and spices.

Preparation time 10 min.

Course: Breakfast

Servings: 1

Ingredients

• 180 ml milk or plant drink
• 3-4 tbsp oatmeal
• 1 pinch of salt

Preparation

• Bring the milk (or plant drink) to a boil in a saucepan.
• Add oatmeal and switch the stove to a low setting.
• Simmer the porridge for about 5 minutes (stirring constantly with a spoon so that the milk does not burn and the porridge gets a nice creamy texture).
• Remove the pot from the heat and let the porridge steep until it gets the right consistency.
• Finally, add a pinch of salt. This enhances the flavor of the oatmeal even more, whether you want to enjoy your porridge with sweet or savory toppings.

Healthy exercise for the intestines – the right training intensity is crucial

For a healthy intestinal flora, it depends on the type and, above all, the intensity of the load.

Loose endurance training is recommended, which is carried out at low intensity for a longer period of time.

This strain is ideal for the intestinal muscles, ensures good blood circulation and prevents digestive problems.

But even an hour of brisk walking or walking can stimulate your intestines.

On the other hand, heavy loads such as in high-performance sports are rather counterproductive.

They put your body in a kind of stressful situation, which can even promote indigestion.

In general, you should take it easy and try to improve your training according to your personal experience.

Try to listen to the signs of the organ and find your optimal training path.

Which sport is good for the intestine?

According to a study by Indiana University, endurance training in particular should contribute to higher performance and positively influence your intestinal health through more microorganisms ( microbiome ). ^​2​

During endurance training, the body not only absorbs more oxygen – it can also use it more efficiently.

In this way, the tissue can be better supplied with oxygen, which makes it easier for the important microorganisms of our intestines to settle.

If you want to do something good for your intestinal flora and thus your entire organism, you should lace up your running shoes from time to time or start and/or finish the training session on the elliptical cross trainer in the gym.

A little tip: especially with office jobs, it can often make a difference to integrate more general exercise into everyday life.

Try taking a walk in the fresh air during your lunch break instead of taking the elevator up the stairs or choosing the bike instead of the car for short distances.

Intestinal health and performance – the relationship

If we move too little, this can be responsible for constipation and flatulence.

For example, the intestine needs a lot of time to transport the food pulp, which allows harmful  substances to stay longer in the digestive organ and thus better penetrate the blood.

In addition, additional degradation products can arise that are not excreted and thus endanger our intestinal health.

Lack of exercise in combination with an unhealthy diet will sooner or later lead to obesity.

The excess kilos can change our insulin levels, which in turn have a negative effect on the mucous membranes of the large intestine. BMI and calorie intake are too high.

Lack of exercise can therefore both promote inflammatory bowel diseases and weaken our immune system, thus reducing overall physical and athletic performance.

Those who are regularly active in sports and provide the body with valuable nutrients, as well as pro and prebiotics, will be rewarded.

The movement activates the autonomic nervous system, which has numerous positive effects on the intestines and thus on your own performance.

Sporty people therefore live healthier lives and are also less likely to struggle with intestinal problems such as constipation, flatulence or feelings of fullness.

Promote your gut health with VERIVAL and a healthy diet

Not only enough exercise, but also the right diet play an important role if you want to promote your intestinal health.

If you want to change to improve your intestinal health, nutrition and sporting everyday life, you have come to the right place.

At VERIVAL, we want to support your healthy diet. Instead of just boring fruits and vegetables, we provide a healthy breakfast that provides you with valuable nutrients.

Our porridge and cereal contain a large proportion of oats and oatmeal , which should not be missing in a high-fiber diet.

Combined with various extras and in combination with fresh fruits, enjoy a delicious, healthy and even environmentally friendly meal.

Even the words fruit and whole grains have a bland aftertaste for you?

Try VERIVAL and do something good not only for your gut, but also for yourself and your attitude towards healthy eating!