Exploring the gut-exercise link: A systematic review of gastrointestinal disorders in physical activity

Table 12 Exercises that improve gastrointestinal health

Exercise type	Key benefits	Specific impacts on gastrointestinal health
Aerobic exercises, e.g., walking, jogging, cycling, swimming, and dancing	Improve gut motility and intestinal blood flow; enhance digestion and nutrient absorption; reduce inflammation	Regulate bowel movements and prevents constipation; reduce IBS symptoms and bloating; increase gut microbiota diversity (Bifidobacterium, Faecalibacterium)
Resistance training	Enhance abdominal muscle strength; improve insulin sensitivity and digestive efficiency; reduce bloating	Support abdominal muscles; reduce symptoms of bloating and discomfort; indirectly improve GI health by reducing metabolic disorders
Yoga	Stimulate digestion through gentle twists; promote relaxation and reduce stress; improve intestinal motility	Alleviate IBS and GERD symptoms; reduce bloating, cramping, and discomfort; enhance digestive function through improved blood flow to intestines
Pilates	Strengthen abdominal muscles; enhance core strength and flexibility; promote better oxygenation to the gut	Improve abdominal muscle function and gut motility; reduce bloating and indigestion; alleviate stress-induced GI symptoms
Tai Chi	Promote relaxation and balance; enhance gut circulation; reduce stress	Improve gut-brain axis functioning; relieve IBS symptoms like bloating and cramping; promote regular bowel movements and better digestion
Walking	Enhance intestinal motility; improve circulation to digestive organs; reduce stress	Prevent constipation; regulate bowel movements; improve conditions like IBS and acid reflux by reducing stress-induced symptoms
Cycling	Promote blood flow to GI organs; enhance cardiovascular health; regulate bowel movements	Improve gut motility; reduce constipation; alleviate IBS symptoms
High-intensity interval training	Improve gut motility; aid in fat loss, reducing abdominal fat; enhance nutrient absorption	Boost gut health in moderation; excessive intensity may trigger GI distress, so careful monitoring is necessary

IBS: Irritable bowel syndrome; GI: Gastrointestinal; GERD: Gastroesophageal reflux disease.