Canada faces some of the highest prevalence rates of gut and digestive health issues globally, but there’s no need to let that overwhelm you. Instead of reaching for an antacid upon feeling bloated, gassy, or uncomfortable post-meal, research advocates for a more holistic method: incorporating movement and mindful breathing into daily routines to promote long-term gut health.
The connection between gut health and physical activity
“Patients often come to me with concerns like constipation or sluggish digestion,” shares nurse practitioner Jung Baccam. “An often disregarded solution is gentle, conscious movement. Physical activity essentially revitalizes your digestive system.”
This is attributed to peristalsis, which describes the wave-like movements that transport food through your digestive pathway, according to functional medicine authority Jabe Brown. He points out that exercise plays an integral role in encouraging this action, effectively giving your gut the impetus it needs.
Moreover, breathing exercises can impact gut health. Stress triggers a “fight-or-flight” response that can obstruct the digestion process, while deliberate breath control fosters emotional balance, alleviates stress, and enhances digestion regardless of stress levels.
“Slow, mindful breathing activates the parasympathetic nervous system—the very system responsible for your ‘rest-and-digest’ functions,” Brown elaborates.
When combined, gentle movement and breathing not only promote digestion but also lead to an overall healthier gut.
“This isn’t merely theoretical,” Brown emphasizes, highlighting research related to inflammatory bowel disease. Patients engaging in breath-coordinated movement have reported better digestion, marked symptom relief, and lower inflammatory markers.
Advantages beyond digestion
Physical activity has been recognized for its potential to alleviate various gut issues, including irritable bowel syndrome and even colorectal cancer. Importantly, it also affects gut microbiota and gut permeability, commonly referred to as leaky gut.
Establishing daily rituals: prioritize gentle consistency over high intensity
This isn’t about conquering an Ironman or partaking in an intense gym session. In fact, highly strenuous workouts can temporarily hinder your digestive function.
“The digestive system flourishes with consistent rhythm and regulation,” explains Carli Wheatley, a certified nutritionist and lymphatic therapist. “Gentle, intentional movement—such as walking, stretching, or breath-focused practices—activates the parasympathetic nervous system which regulates rest, digestion, and healing. True recovery happens here.”
For breath-oriented movements, Wheatley recommends practices like diaphragmatic breathing or yoga.
The goal is to stimulate your gut “without causing overstimulation,” she cautions. “It’s not about pushing yourself through vigorous workouts; rather, it’s about enhancing circulation, ensuring oxygen flow, and balancing the nervous system.”
Movement timing: Enhancing digestion through strategic timing
Starting the day? It’s essential to incorporate movement. “Gentle exercises upon waking, such as light stretching, can promote morning bowel movements,” advises Nichole Dandrea-Russert, MS, RDN.
Post-meal, engaging in light aerobic activity like a brisk 10 to 15-minute walk is beneficial. Lastly, dedicate time in the evening to unwind the nervous system.
“In the evenings, a calming yoga and breathwork routine can be particularly helpful,” Dandrea-Russert suggests, referencing extensive research demonstrating yoga’s positive effects on the gut-brain connection and its ability to mitigate gastrointestinal concerns. “Focus on digestion-specific poses like the wind-releasing pose, gentle twists, or practicing diaphragmatic breathing.”
Aiding your digestion doesn’t necessitate radical changes; rather, small, deliberate movements can be integrated into your routine starting today. Your gut will express its gratitude tomorrow.
Understanding your bowel health
Don’t worry; let’s take a brief look into bowel health.
Assess your frequency
Some individuals bowel movements occur three times daily, while others may only do so three times weekly. Anything less than this threshold is medically classified as constipation. Consistency is key: unexpected changes in patterns may signal that your gut requires some attention.
Examine the colour and texture
A healthy bowel movement is generally brown in colour (though diet plays a role), easy to pass, cylindrical, and firm. Loose or excessively hard stools could indicate a need for more dietary fibre. “I suggest incorporating psyllium husk for additional fibre,” says functional medicine expert Jabe Brown, “and consider magnesium supplements for those susceptible to constipation.”
Enhancing gut health
Probiotics are essential for gut support, according to nurse practitioner Jung Baccam. Effective probiotic strains for digestion include Lactobacillus and Bifidobacterium. She also suggests using digestive enzymes for discomfort related to gas or bloating, L-glutamine to bolster gut flora and guard against leaky gut, and herbal teas like ginger or peppermint for soothing any discomfort or cramping.
This piece first appeared in the November 2025 edition of Intomodel magazine.
