Constipation — hard stools that are painful to pass — can cause discomfort and distress for both children and parents. And with around 1 in 3 children experiencing constipation at some point, it’s worth knowing how to manage it.
The good news is that simply increasing your child’s physical activity may help prevent and relieve childhood constipation. And, of course, exercise has many other health benefits to help your child thrive and enjoy life to the fullest.
How Can Physical Activity Help with Constipation?
Research suggests that physical activity may help improve the symptoms of constipation, both in adults and in kids.
Experts currently think that the way exercise may help with constipation could be by:
- Increasing tummy muscle contractions: When you exercise, it helps the muscles in your intestine contract or squeeze which helps move stool through your gut more quickly and easily.
- Speeding up the time from eating to pooing: Exercise may also speed up the passage of food and waste through your gut. This reduces the time stool sits in the colon and dries out, making it softer and easier to pass.
Plus, exercise and movement have oodles of health benefits besides constipation relief, such as:
- Stress relief: Exercise is a natural stress reliever, which can be especially helpful for children with constipation due to stress or worry.
Better sleep: Regular physical activity can promote better sleep quality, which is essential for overall health and wellbeing. - Stronger bones and muscles: Exercise helps build strong bones and muscles, which are essential for overall health.
- Increased self-esteem and confidence: Engaging in physical activities that children enjoy can boost their self-esteem and confidence.
The Power of Play: Age-Appropriate Exercises and Games
Your child does not need to be an athletic prodigy to reap the benefits of movement. In fact, tailoring your child’s activities to their age and preferences will make it easier for you and more fun for them!
Toddlers (1-3 years)
- Simple, repetitive movements — like jumping, crawling and marching — get your toddler’s arms and legs moving.
- Power play: dancing and playing with balloons are great ways to get toddlers up and active.
Preschoolers (4-5 years)
- Active games: Hopscotch, tips, and scavenger hunts engage your child’s mind and body for all-around healthy fun.
- Outdoor fun: Climbing, swinging and playing on playground equipment helps develop coordination, muscle strength and fitness.
- Pretend play that involves movement can be a great way to spark your child’s imagination while moving their body. For example, your child could pretend to be a horse and gallop around; or pretend to be a crab and scuttle about.
School-aged children (6-12 years)
- On the spot: Suggest activities like jumping jacks, squats, and hula hooping.
- Structured activities: This is the ideal age bracket for trying out different team sports like soccer, cricket, touch football or basketball. Or you could try more solo sports like tennis or little athletics.
- Get outdoors: Encourage biking, swimming, and other outdoor activities. Don’t forget the sunscreen!
- Dance like no one’s watching: Consider dance for movement or even kid’s yoga classes for stretching, strength and relaxation.
Tips for Making Exercise Fun and Engaging
Getting kids moving can be a struggle sometimes. Make movement easy, engaging and enjoyable for your child with:
- Healthy habits: Take morning walks together, have active family time, or make exercise part of your after-school routine. When movement is a habit, keeping it up for life is easier.
- Focus on fun: Choose activities that your child enjoys and make them entertaining. Turn exercise into play!
- Follow the leader: Children are more likely to be active if they see their parents being active.
- You can do it! Keep things positive by praising your child’s efforts and celebrating their achievements. Don’t forget to praise yourself for your efforts and achievements as well.
- Keep it short and sweet: Start with short bursts of activity and gradually increase the duration as your child gets fitter.
- Make it social: Encourage your child to play with friends or participate in team sports.
- Listen to limits: Pay attention to their cues and respect their limits. If they seem tired or uninterested, take a break.
Seek help: If constipation persists despite lifestyle changes, consult your child’s doctor. They can help rule out underlying conditions, and offer a treatment plan suitable for your child.
This could include the use of constipation treatments like osmotic laxatives. Coloxyl Macrogol for Children helps soften hard stools, making it easier to pass.
Play Your Way to Wellness
Physical activity is a helpful tool for preventing and relieving childhood constipation. Using fun and simple movement activities throughout your child’s day can help promote good bowel health and improve their overall wellbeing.
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