Do you know what exercises to prevent constipation are

Constipation can do the following exercises:

1. Walking in a word step 2, crunch exercise 3, empty bicycle 4, standing forward bending exercise 5, abdominal breathing and massage.

How to manage constipation:

1 Exercise consistently.

Surveys of the elderly over 60 years old have shown that the incidence of constipation accounts for the elderly and frail people who rarely walk, and the incidence of constipation in those who insist on exercising, so patients are encouraged to participate in exercises within their ability, such as walking, walking or massaging the abdominal muscles with both hands several times a day to enhance gastrointestinal peristalsis. Patients who have been bedridden for a long time should be turned over frequently, and the abdomen should be massaged in a ring or warm compress.

2 Develop good bowel habits.

Health education is provided to help patients establish normal bowel movements. You can practice having a bowel movement every morning, even if you don't feel the urge to defecate, you can wait a little to form a conditioned reflex. At the same time, it is necessary to create a quiet and comfortable environment and choose a bidet toilet.

3 Eat right.

The elderly should eat more grains and vegetables, fruits and legumes containing crude fiber, drink more water, and drink at least 1500ml of water every day, especially drinking a glass of warm water every morning or before meals, which can effectively prevent constipation. In addition, some foods with laxative effects should be consumed, such as black sesame seeds, honey, bananas, enzyme probiotics, etc.

4 Miscellaneous. Prevent or avoid the use of drugs that cause constipation, do not abuse laxatives, actively ** systemic and perianal diseases, adjust the psychological state, and a good psychological state helps to establish a normal defecation reflex.

Constipation can be relieved by doing the following exercises:

1. Jogging, it can promote the patient's gastrointestinal peristalsis and improve the symptoms of constipation.

2. Skipping rope, it can accelerate the patient's metabolism and can effectively prevent constipation.

3. Patients can massage the stomach clockwise or counterclockwise for 20 to 30 minutes each time, which can well avoid constipation or relieve constipation.

In addition to these exercises, patients must pay attention to their eating habits and daily routines. Eat more fresh vegetables and fruits, and you can also drink some good health Qingqing Chang capsules to regulate, improve gastrointestinal function, prevent and ** constipation, and develop good bowel habits.

Hello, happy with your question. Constipation is a common disease in modern people, and many middle-aged and elderly people are very prone to constipation due to changes in eating habits and aging. But constipation is not unsolvable, you can do some exercises to relieve it, so which exercises can relieve constipation?

There are many actions that can relieve constipation, and we will explain one of them below. This action is very simpleMainly the movement of the lower back. <>

Turning your waist regularly can relieve constipation, do it 1 to 3 times a day, preferably in the early morning. Early morning is the detoxification stage of the large intestine, which facilitates bowel movements, while it is not suitable for exercise before bed and after meals. It is best to drink a glass of warm water after doing it on an empty stomach, and the effect will be obvious after half a month.

Exercise generally takes 10 to 15 days to be effective, but you must continue to stick to it and not give up halfway. <>

Explain the essentials of the movement, and then when you do waist exercisesRelax your body, don't be too nervous, and your movements should be gentle, not too intense, to prevent waist sprains. Rotate your waist to the level of aerobic exercise. Here's how:

The feet are separated, in a figure-of-eight shape, the foot distance is slightly wider than the shoulders, the knees are slightly bent, the upper body remains straight, the hands are crossed, the eyes are looking ahead, the shoulders are relaxed, the breathing is natural, the rotation of the lower abdomen should be the mainstay, the navel is the axis, the clockwise and counterclockwise direction is rotated, and the small circular movement exercises are done continuously, the initial amount of exercise is not large, and each turn can be 30 to 50 circles. <>

The number of turns does not have to be in accordance with the regulations, but you can also slowly increase the number of turns according to your physical condition and the severity of your symptoms, and the speed can also be increased appropriately. The lap count can be increased to 100 to 300 laps and the lap time is about 55 minutes. When twisting the waist, the movement should be gentle and consistent, and the main parts of the movement should be concentrated in the waist and abdomen.

If you do this kind of exercise at the beginning, don't do too much, doing too much will cause waist muscle soreness, the amount of exercise should be increased slowly, not too fast.

Hefei old Chinese medicine recommends walking for more than half an hour every day, rubbing the lower abdomen for ten minutes before going to bed, if it is due to intestinal peristalsis slowing down, intestinal dry heat, take Ge Yujin tablets to assist, drink more water, supplement more coarse grains, fruits and vegetables, etc.

To tell you the simplest method in Chinese medicine, you can try it immediately: first, rub your hands firmly with each other for a minute to make it warm, then immediately put it on the navel to warm up, then draw a circle with your palm near the navel without using too much force, then do the same for another three minutes at a palm-wide place near the navel, and finally rub the whole stomach vigorously for three minutes.