Exercise can be an effective way to relieve both stress and symptoms of irritable bowel syndrome (IBS). Regular physical activity helps reduce stress levels, improve mood, and promote overall well-being. It can also stimulate healthy bowel function and alleviate some IBS symptoms. Here are some exercises that you can try:

1. Aerobic exercises:

Engaging in aerobic activities like brisk walking, jogging, swimming, cycling, or dancing can increase blood flow, release endorphins (feel-good hormones), and reduce stress. Aim for at least 30 minutes of moderate-intensity aerobic exercise most days of the week.

2. Yoga:

Practicing yoga can be beneficial for reducing stress and improving digestive function. Certain yoga poses, such as child’s pose, cat-cow pose, and seated forward bend, can specifically target IBS symptoms. Additionally, deep breathing techniques used in yoga, such as diaphragmatic breathing, can help calm the mind and relax the body.

3. Pilates:

Pilates focuses on strengthening the core muscles, improving posture, and increasing body awareness. The controlled movements and emphasis on breath can help relieve stress and promote better digestion.

4. Tai chi:

This ancient Chinese martial art combines slow, flowing movements with deep breathing and meditation. Tai chi is known for its stress-reducing benefits and can also improve balance and flexibility.

5. Mindful walking:

Take a leisurely walk outdoors while practicing mindfulness. Pay attention to your surroundings, the sensation of your feet hitting the ground, and the rhythm of your breath. This can help you relax and reduce stress while enjoying the benefits of physical activity.