This post has been updated since its initial publish date to include more expert insight.
Unfortunately some days we wake up with painful bloat and fatigue, and when this is the case, one of the best things you can do is get up and moving. There are plenty of ways to get your digestion flowing and help you wake up, from a cup of coffee to a cold shower but one of the best things to do is stretch your body with some soothing yoga poses or go on a brisk walk.
We spoke with Matt Haas, certified personal trainer, Johanna Angman, dietitian, and Brittany Hackman, certified yoga instructor. They said a great way to fight bloating and fatigue is to do light cardio or some gentle yoga stretches to ease discomfort and get the blood flowing.
1. Walking
Stomach bloat is something everyone has dealt with at some point in their life. Whether it be from overindulging in a large dinner or simply a bad reaction to a food intolerance, the resulting tight, distended stomach is never fun. Fortunately, there are exercises, like walking, you can do to help ease the painful symptoms of bloating.
"Walking is simple, doesn't require any equipment, and can be done almost anywhere at any time. Walking helps move food through the stomach more quickly, [allowing] gas to pass through your system instead of getting trapped, making you feel bloated," Haas comments. Walking first thing in the morning is very beneficial for your digestive tract. It moves some of that built-up gas through the digestive tract–less gas equals less bloating. It gets good blood flow to your limbs and also sets the tone for your day. And, if you want to lose weight, try this popular walking routine you can do every morning to boost your metabolism!
2. Knees-To-Chest Pose
Similarly, yoga helps stretch those belly muscles and kick-start the digestive system. Personal trainers recommend the yoga pose knees-to-chest, also aptly known as the "wind-relieving pose," to help ease bloating, indigestion, and gas.
"Yoga poses will help by engaging the abdominal muscles to help move trapped gas through your body," Haas explains. This pose can be held for 10-20 seconds, and repeated two to three times to help get things moving. By bringing the knees to the chest you can soothe your stomach by improving digestion to release the buildup of gas.
3. Forearm Side Plank
Yoga is a great way to strengthen your muscles, improve your balance, relieve stress (check out poses to help you instantly relax!), and boost energy. One yoga move can also be one of the best exercises to combat fatigue–a forearm side plank. "This exercise, also known as Thread-the Needle Crunches, is an incredible core body exercise that targets your core muscles, especially your obliques, while also building strength in your shoulder and upper back," Hackman says. "By incorporating the dynamic movement of a thread-the-needle crunch with your side plank, you will have a tighter waistline and a stronger mid-section in no time!"
And, once again, Haas says taking a walk is a simple exercise to fight fatigue. He emphasizes, "Walking will increase your heart rate and will boost energy levels by releasing hormones and pumping oxygen throughout your body. It doesn't have a be a marathon, a quick 5 min walk is enough to get your heart rate and energy levels up."
Don't underestimate the power of morning movement! Daily exercise is vital to your overall health, especially if you want to avoid digestive issues and wake up feeling rested. So, if you're experiencing bloating and fatigue, try going on a quick walk or performing yoga stretches. Your body will thank you for it!
