Gut Exercise

Why is it important? Carrying excess weight can affect the digestive system. Fat stored around the midriff can put pressure on the stomach, squashing food mixed with stomach acid back into the gullet which can cause heartburn and, if left untreated, painful ulceration. In addition, constipation and piles can be linked to obesity.

How to do it:

• 30 minutes' exercise 5 times a week is recommended by experts. This might initially sound a little daunting, but remember that 30 minutes is actually only around 3% of the time you will spend awake in a day. Try to set aside this 3% of your day and dedicate it to regular exercise.

• Build exercise in to your everyday routine and you'll find you can get fit without disrupting your lifestyle. Walk rather than drive when going to the shops or to visit friends; take stairs instead of escalators; jog gently on the spot for 20 minutes in front of your favourite TV programme; challenge yourself to do the housework in a shorter time and then work faster to achieve this - the possibilities are endless!

• Vary your exercise - Different types of exercise will bring different health benefits, so aim for a balanced exercise regime. Combine 'anaerobic' exercise (such as weight-bearing activities) with aerobic activities (such as housework or walking) and flexibility exercises (such as yoga or Pilates).

• Step to it: A pedometer is a great way of checking your exercise rates. Experts recommend working towards 10,000 steps each day, so invest in a pedometer (available very cheaply) and start stepping up your exercise regime! But be aware that the best to achieve is 'good quality' walking -brisk steps leaving you just enough breath to talk rather than meandering from shop window to window!

 

Fitness expert Nicki Waterman offers some yoga exercises to help you on your way to digestive health.

Click here to download Nicki's exercises.