Gut Health Hacks: Simple Exercises For Any Activity Level

Did you know that keeping your gut healthy is about more than just what you put into it? Sure, eating a balanced diet and hydrating are important parts of gut health, but they’re only part of the picture. Managing stress, getting sufficient sleep, and exercising also have an impact on gut health. The good news is that exercise can help manage stress, promote quality sleep, and improve gut health all at the same time! Keep reading to discover simple exercises for gut health, including some that can be done while seated or laying down.

Standing Exercises For Gut Health

1. Walking

Walking is an easy, low-impact exercise with big benefits for your gut. A brisk 30-minute walk each day stimulates digestion by encouraging food to move through your digestive tract more efficiently. It can also lower stress levels, which often contribute to bloating or discomfort. For an added benefit, try taking a walk after meals to help your body process food.

2. Digestive Squat

The digestive squat is a natural position that supports digestion by optimizing the alignment of your digestive tract. This position aligns the digestive tract, increases blood flow to the abdomen, stimulates intestinal activity, and can help relieve constipation. Here’s how to squat for gut health:

1. Stand with your feet slightly wider than hip-width apart.
2. Slowly lower your body into a deep squat, keeping your heels on the floor if possible. Use a sturdy object (like a chair or wall) for balance if needed.
3. Rest your elbows on your knees and gently press them outward to open your hips.
4. Hold this position for 30–60 seconds, breathing deeply.
5. Slowly return to a standing position.
6. Repeat 2–3 times daily, especially after meals, to support digestion and reduce bloating.

*If you are unable to reach a deep squat, don’t be afraid to use a sturdy object for assistance. Remember, practicing squats can help you build the strength needed to go all the way down.”

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Seated Exercises For Gut Health

1. Seated Torso Twists

While sitting in a chair, place your hands on your thighs and twist your torso gently from side to side. This movement massages the digestive organs, helping to release trapped gas and ease constipation. It also stimulates blood flow to the gut, which can improve digestion over time.

2. Deep Belly Breathing

Seated deep breathing is a relaxing yet powerful tool for gut health. Sit upright with your feet flat on the floor, inhale deeply through your nose, and allow your stomach to expand fully. Exhale slowly through your mouth. This activates the diaphragm and lowers cortisol levels, which supports the gut-brain connection and reduces symptoms of digestive stress.

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Laying Down Exercises For Gut Health Exercises

1. Supine Twist

This gentle stretch is a favorite for aiding digestion and relieving bloating. Here’s how to do it:

1. Lie on your back with your arms stretched out to the sides in a “T” shape.
2. Bend one knee and draw it toward your chest, then gently lower it across your body toward the opposite side.
3. Keep your shoulders grounded as you hold the twist for 20–30 seconds.
4. Return to the starting position and repeat on the other side.

Doing this stretch 2–3 times per side before bed can calm your gut and encourage intestinal movement.

2. Abdominal Massage with Legs Raised

This relaxing exercise combines self-massage with a circulation boost. Lie on your back and lift your legs into the air, keeping them straight or slightly bent. You can rest your legs against the wall if you need a little support to maintain this pose. Gently massage your abdomen in a clockwise motion using your hands. This exercise helps relieve bloating, supports digestion, and encourages the natural movement of waste through the intestines.

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COnclusion

These simple exercises can help to relieve some of the discomfort of gastrointestinal upset, but it’s important to remember that they are only part of the picture. Gut health can be impacted by an imbalance in the gut, parasite infections, a low-fiber diet, or any number of factors, including stress and insufficient sleep, so it’s important to take a holistic approach to wellness. At Research Verified, we’re committed to helping you achieve optimal digestive health. Explore our blog for more expert tips on gut care or discover our specially formulated supplements designed to support your digestive tract. Take control of your gut health today!

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