20-Minute Daily Walk May Help Relieve Constipation, Studies Suggest

ISLAMABAD: (News Desk) – A 20-minute daily walk may do more than improve physical fitness — it could also support digestive health and help relieve constipation, a common problem affecting people of all ages.

Regular physical activity stimulates the muscles of the digestive tract, helping food move through the intestines more efficiently.

Research published in the journal Scientific Reports found that even a short walk could increase digestive activity.

The study involved 21 participants who were initially asked to walk on a treadmill for 20 minutes at a pace of their choice. The duration was later reduced to 15 minutes.

Researchers observed increased digestive activity within one to two minutes after participants completed their walks, suggesting that physical movement could help stimulate the digestive system.

Health experts explain that walking and jogging encourage intestinal movement by increasing activity in the nerves and muscles responsible for digestion. This may help reduce constipation and improve bowel function.

However, physical activity alone may not be sufficient. Experts also recommend maintaining a balanced diet and drinking enough water to support healthy digestion.

Another study published in BMJ Open Sport & Exercise Medicine suggested that walking 3,000 steps daily for three months could significantly improve symptoms of chronic constipation.

Apart from walking, activities such as yoga and cycling may also help reduce bloating, excessive gas and constipation.

Insufficient water intake, prolonged sitting and other lifestyle factors can contribute to constipation. Although the condition is more common among older adults, people of all ages can experience it.

According to estimates, around 16 per cent of the global population experiences constipation. Its symptoms, severity and underlying causes can vary from person to person.