Probably the first question in your mind is “What is IBS exactly?”

What is irritable bowel syndrome?

It is a condition that affects the gut. It is quite common and the symptoms come and go very often. Some of the common symptoms include:

• Stomach cramps
• Bloating
• Diarrhea
• Constipation

Unfortunately, it is a life-long condition, however, it is somewhat manageable with a proper diet and some medications that may help in controlling the symptoms. 

Why does someone get irritable bowel syndrome?

This is a very logical question, and we have a very unsatisfying answer, but it is what it is. The exact cause is unknown.¹ However, we may relate it to reasons such as:

• Dysmotility - food passing through our gut too quickly or too slowly
• Extra sensitive nerves in our gut
• Stress - it is more common in people who experience severe stressors in childhood.²
• Family history of IBS
• Gut bacteria or severe gut infections
• Food intolerance 

Risk factors

We do not know for certain the exact cause of the condition, but some factors may increase the chances of someone developing this condition. 

• Females
• Allergies/intolerance to food
• History of abuse/anxiety/depression
• Frequent or severe gut infections

Triggers for symptoms

This condition usually worsens because of a few known common triggers. Some of these are:

• Stress - this is probably the most common trigger for most of the conditions that humans suffer from. Instead of listing this as a trigger, I was wondering if maybe I could leave you with a question: “What isn’t caused by stress?”
• Menstruation- many women experience worsening of the symptoms around the beginning of their menstruation
• Certain food items - food triggers are different for each person. However, there are a few items that are common triggers for many individuals, for eg., dairy, foods that contain gluten (like wheat), and foods/drinks that may cause bloating. 

How can it be managed?

Just as the condition has several contributing factors, fortunately, there are many ways to manage the disease. Some of the ways are:

• Dietary changes like limiting dairy products, limiting gassy food items, avoiding gluten, adding fibre, and most importantly increasing water intake 
• Medications to handle the symptoms
• Therapy to deal with stress, depression, anxiety, etc 
• Physical activity

Role of physical activity in managing the condition

Just as stress is a common cause of numerous health conditions, staying physically active is a common denominator in curing and managing many of our health conditions. Several studies have been conducted to determine the correlation between physical activity and irritable bowel syndrome.

One of these studies³ found that alternative non-pharmacological therapies are a reasonable strategy for irritable bowel syndrome.

Dietary adjustments, regular moderate-intensity aerobic exercise, and basic psychological support can improve gastrointestinal symptoms. 

Another large-scale study⁴ concluded that an increase in physical activity has positive long-term effects on irritable bowel syndrome symptoms and also exerts a positive impact on psychological symptoms.

Another study conducted in 2010 found that increased physical activity improves gastrointestinal symptoms in IBS. One Iranian study also found a significant positive association between sedentary physical activity and IBS.The

One interesting 12-week study evaluated a comprehensive Remedial Yoga Module (RYM) as an intervention for managing IBS symptoms. The patients were divided into three groups - one group received Yoga + limited conventional treatment (RYM), the second group received a combination of both, and the third group was a control group. The authors of the study surprisingly found that a 12-week  RYM intervention may be a plausible stand-alone treatment for irritable bowel syndrome patients.

Having established that exercise and physical activity have a positive effect in reducing IBS symptoms, let’s delve into the several benefits of exercising.

Benefits of physical activity

What is one thing that is probably the most important thing we can do for our health? Regular physical activity!⁵

Here is a summary of the numerous benefits you will acquire by staying active regularly: 

• Improved thinking and cognition⁶
• Reduced feelings of anxiety and stress
• Weight management which in turn helps manage a number of health conditions
• Reducing the risk of cardiovascular disease⁷
• Reducing the risk of diabetes and metabolic syndrome⁸
• Reducing the risk of infections⁹
• Strengthening bones and muscles
• Managing chronic conditions¹⁰
• Increase chances of living longer¹¹

Jumpstart with some simple exercises

It is advisable for patients with irritable bowel syndrome to always start and maintain low-intensity cardiovascular exercise. This is very sensible advice if you think about how high-intensity exercises may increase stress within our bodies. 

We all know the basic aerobic exercises like walking, jogging, swimming, and cycling. But are all these considered beneficial for irritable bowel syndrome?

Since a high-impact exercise may cause more harm than good,¹² especially during a flare-up of symptoms, here are a few swaps that you can make: 

• Replace your running or jogging with simple walking. 
• Go for a swim! Not only is it a good low-impact aerobic exercise, but it also contributes to the stretching of muscles and better psychological health 
• Practicing yoga and similar stretching and meditation exercises to relax
• Tai Chi is also a type of meditative exercise which may be of great benefit
• Breathing exercises such as deep abdominal breathing and alternate nostril breathing 
• Low impact slow strength training 

There are a few exercises that are better avoided, especially during a flare-up - competitive sports/swimming, running, high-intensity interval exercises, CrossFit, and the like. 

Can I never do high-intensity exercise?

Well, the general advice is to avoid them when you are actively experiencing a flare of symptoms. When you feel better, you may gradually start with strength training and other activities of your interest. 

Are you still in doubt?

If you are still reading and are not convinced whether or not exercising benefits your irritable bowel syndrome; my simple advice to you would be: why not try it? By now, we both have at least agreed that exercising has numerous benefits, so if unfortunately, you are not massively relieved of your irritable bowel syndrome symptoms, I am sure you would have benefited from exercising in various other ways!

A word of caution

We have established that exercising has great health benefits, but we advise against seeking treatment for your irritable bowel syndrome symptoms solely by it. One needs to be properly diagnosed, and treated, and have a proper diet plan to go along with exercising to gain maximum benefit from all the modalities of management comprehensively. 

Irritable bowel syndrome can feel like a rollercoaster, dealing with different kinds of symptoms all flaring up at once. But, realise that incorporating some exercise into your routine could be a game-changer. Not only does it help your digestion, but it will also boost your mood and reduce stress. So why not give it a shot? Start slow and be consistent, then watch how a bit of activity can make a big difference in how you feel. 

Summary

Exercise plays a crucial role in managing irritable bowel syndrome by offering numerous benefits such as improved digestive function, stress reduction, and mood enhancement. Incorporating low-impact, aerobic, and strength training exercises into your routine can positively impact symptoms and an overall healthy lifestyle. However, it's important for individuals with irritable bowel syndrome to approach exercise gradually, stay hydrated, and consult healthcare professionals for personalised advice and further treatment.