If you don't exercise or you spend a lot of time just sitting, you can get constipated. It can be a problem for people who have to stay in bed a lot or just can't move much because of a health problem.
Since sitting compresses the organs and blood flow is decreased, it is common for bowel function to suffer. In fact, a sedentary lifestyle has been positively linked with inflammatory bowel disease and other digestive problems.
Research has linked sitting for long periods of time with a number of health concerns. They include obesity and a cluster of conditions — increased blood pressure, high blood sugar, excess body fat around the waist and unhealthy cholesterol levels — that make up metabolic syndrome.
When people stay in bed or are less active, stool (feces) moves more slowly through the intestine and rectum and out of the body. Thus, constipation is more likely to occur. Also, people staying in the hospital may be taking drugs (such as certain pain relievers) that cause constipation.
Lack of physical activity.
Not getting enough exercise or long periods of inactivity due to illness or following surgery may cause constipation. Changes in routine. Altering your daily routine — traveling, for example — can cause constipation.
Common lifestyle causes of constipation include:
Eating foods low in fiber. Not drinking enough water (dehydration). Not getting enough exercise. Changes in your regular routine, such as traveling or eating or going to bed at different times.
Eat high-fiber foods such as whole-wheat grains, fresh vegetables, and beans. Use products containing psyllium, such as Metamucil, to add bulk to the stools. Try to drink 2 to 3 liters of fluid a day (unless you have a medical condition that requires you to restrict your fluid intake).
Sitting or lying down for too long increases your risk of chronic health problems, such as heart disease, diabetes and some cancers. Too much sitting can also be bad for your mental health. Being active is not as hard as you think. There are lots of simple ways to include some physical activity in your day.
But when experts analyze the handfuls of studies examining the effects of prolonged sitting, the data shows that sitting for more than eight hours a day can have a serious impact on a person's health.
It can be due to reduced blood flow, tight muscles and ligaments, fluid pooled in the body's lower extremities, or pins and needles sensations in the feet.
LOW risk indicates sitting less than 4 hours per day. MEDIUM risk indicates sitting 4 to 8 hours per day. HIGH risk indicates sitting 8 to 11 hours per day.
Increased Pressure on Your Digestive Tract
One of the worst things you can do after a big meal is sit for a long period of time. Sitting in general causes the contents of your abdomen (which include your intestinal tract) to compress, which slows digestion.
Sitting too long without exercise can contribute to stomach bloating. Exercise regularly.
Bowel movements in general should be easy to pass and should not involve straining or forceful pushing. In fact, pooping should be a passive task, meaning you get the urge, you sit down on the toilet, and within a minute or two you have completely emptied with little to no effort.
Causes of constipation
not eating enough fibre, such as fruit, vegetables and cereals. a change in your routine or lifestyle, such as a change in your eating habits. having limited privacy when using the toilet. ignoring the urge to pass stools.
Constipation may also cause the feeling that you constantly need to poop even though you can't. In this case, your bowels may not be empty, but you have trouble getting anything out, despite frequent efforts. Hard, impacted poop stuck in your bowel can irritate it, making it constantly want to evacuate.
You may think that cutting back on food will help “clear out” your colon. That's not the case. Do this: Eating, especially healthy whole foods that contain fiber, helps your body move stool.
What Are the Best Exercises for Constipation? Simply getting up and moving can help constipation. A regular walking plan -- even 10 to 15 minutes several times a day -- can help the body and digestive system work at their best.
Any form of cardio is helpful with relieving constipation. Try Zumba, jogging, water aerobics, running or even just light walking. Aim for 30 minutes of cardio daily, but if you can't fit it in at one time, try mini cardio sessions throughout the day.
Movement and exercise can help you empty your bowels. Increasing activity will help you to improve your bowel function. Aim for 30 minutes of activity a day, for example, swimming, walking or gardening.
Dietary changes, such as increasing water and probiotic intake (i.e. yogurt or supplements) while limiting dairy, caffeine, and heavily processed foods may be an effective treatment for lazy bowel syndrome and chronic constipation.