Bloating can occur when you retain water, have gas buildup or have excess amounts of sodium in your body. This condition can make your pants feel tighter, and you feel heavier than you really are. If you experience this condition, working out can be one way to reduce bloating, according to Fitness magazine. Even a 10-minute walk can reduce your bloating. Consult your physician before beginning an exercise program.
Relieving Gas Buildup
Gas that develops in your digestive tract can cause you to feel bloated and uncomfortable. When your digestive system digests certain foods, gases are released as a byproduct. Examples of gas-producing foods include broccoli, cauliflower and cabbage, according to Parents magazine. One of the ways you can reduce this gas buildup is by taking a 10-minute walk after a meal, according to Fitness magazine. Even this short exercise period can release trapped air bubbles in your digestive tract, making you feel less bloated. The gas will pass through much more quickly than if you had remained sedentary, relieving bloating faster.
Benefits of Regular Exercise
Exercising can be a preventive measure against bloating, not just a treatment when it already has occurred. Workout out 30 minutes a day at least three times per week can minimize bloating in those with irritable bowel syndrome, a condition that causes frequent bloating episodes, according to Fitness magazine. The magazine suggested even moderate exercise, such as bicycling, could reduce bloating.
Regular strength-training exercises for your abdominals may reduce bloating symptoms, according to Parents magazine. Toning exercises can improve the appearance of your abdominals, making bloating less noticeable. Examples of abdominal exercises include crunches, which involve lying on your back with your hands behind your head, according to the American Council on Exercise. Contract your abdominal muscles to lift your head and shoulders off the floor. Lower you shoulders and repeat the exercise 10 to 15 times.
In some instances, bloating can signal a food intolerance, such as to lactose, gluten, fructose or sugar alcohols, according to Johns Hopkins Medicine. Bloating also is a symptom of digestive disorders such as irritable bowel syndrome. If you experience symptoms such as stomach pain, blood in your stool, constipation and/or bloating that does not cease with exercise, see your physician. Your doctor can evaluate your overall health and diet to determine what may be contributing to your bloating.