How much amount of physical exercise is recommended for good digestion?

deepanshu agarwal

1 year ago

How much amount of physical exercise is recommended for good digestion?

Physical activity

Happy Tummy Expert

1 year ago

Dear Deepanshu Agarwal, Thank you for the question

Regular Physical activity and exercise is an important aspect for a healthy life and can have immediate and long-term overall health benefits

If you are just beginning in a regular exercise program, begin with light to moderate exercise for a short duration and gradually increase up to 30-45 minutes of moderate activity for at least 5 days a week.

Here are a few guidelines for general digestive health.

Do not skip your meals, have small frequent meals at regular intervals.
Eat a well-balanced diet including minimum 5 serving of vegetables and 1 serving of fruit in a day as they are good sources of fiber and essential nutrients such as vitamin A, Vitamin B, iron, zinc etc.
Include prebiotics such as banana, soyabean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.
Try to include whole grains like wheat, millets and multigrain in your diet as they are a good source of fiber and other nutrients.
Avoid large, heavy meals, and practice portion guidance.
Deep fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
Try to limit the foods like caffeine, spices, raw onions etc.
Food should be eaten slowly and chewed well as fast eating provokes gastric feeding reflex.
Avoid lying down immediately after your meal consumption
Drink at least 8-10 glasses of water per day
Have a gap of minimum 2-3 hours between bedtime and your last meal
Engage in physical activity for a minimum of 30-45 minutes for at least 5 days a week.
Try to follow a good sleep regimen in terms of both quantity and quality.