PART 2: DIGESTIVE HEALTH
New research suggests exercise can even affect the balance of bacteria in your gut, which is home to more than 100 trillion types of friendly bacteria. This gut flora plays an active role in protecting our immune system, the body's natural defense that keeps us healthy. It also inhibits the growth of more harmful bacteria, and helps to digest food and absorb essential nutrients.
A study, published in the journal found that exercise enhanced the diversity of microbes in the gut.” READ MORE
Gut health tips:
1.) Eat clean
2.) Take probiotics
3.) Exercise to keep your digestive system running smoothly
Choose gentler exercise: Mild to moderate exercise may be better for your digestive system than vigorous workouts.
70% of our immune system resides in our digestive system so especially when traveling or during seasonal influenza pay close to attention to your gut health.
During movements inhale during extension or opening up and exhale when contracting or closing.
Quadruped Reach / Bird Dog 10 reps each side
- Begin with wrists positioned directly under shoulders, and knees under hips with a 10-20lb Sandbell balanced on your low back
- Keep your core engaged while maintaining a straight line from the back of your head to your tailbone
- Inhale while extending your right arm and left leg while keeping your pelvis from shifting or dipping
- Exhale while returning to the starting position and repeat with the opposite arm and leg
Swiss Ball Crunch 10-15 reps
- Hold a 10-20 pound Sandbell and sit on a swiss ball (stability ball)
- Slowly roll down until the ball is positioned under your low back
- With the Sandbell held across your chest, one vertebra at a time, slowly extend back over the ball as you take a long deep breath through your nose finishing with the back of your head against the ball
- Exhale as you slowly, one vertebra at a time, crunch back up to the starting position
Cross Body Wood Chops to Overhead 5-10 reps each side
- Begin standing tall with feet slightly wider than shoulder width apart holding a 10-15lb Sandbell overhead
- Exhale as you chop, bending at the waist bringing your hands outside one of your shins
- Slowly inhale as you return to the starting position and alternate sides