As in-home and virtual personal trainers, we often talk about strength, endurance, flexibility, and weight management. But another important topic that’s touched on less often is gut health and digestion. “A healthy gut means you have better digestion and improved immunity. It could also play a role in preventing health conditions like heart disease and autoimmune conditions” (Cleveland Clinic, 2024).

Your gut and digestive system are directly connected to how your body feels, functions, and recovers — and exercise has a surprisingly big impact on it. Whether you’re dealing with sluggish digestion, occasional discomfort, or simply want to support your long-term health, movement can make a difference.

 “The relationship between exercise and gastrointestinal (GI) health is complex and bidirectional. A deeper understanding of this interplay is essential for optimizing both exercise performance and GI well-being” (National Library of Medicine, 2025).  In this post, we’ll break down the relationship between exercise and digestion, explain why it matters, and share strategies to get the most out of both your workouts and your meals.

THE BASICS

Digestion isn’t just breaking down food – it’s how your body absorbs nutrients, regulates energy, and eliminates waste. If your digestion is sluggish or imbalanced, you might experience bloating, irregular movements, low energy, or trouble recovering from workouts. On the other hand, a healthy digestive system helps you absorb protein to rebuild muscle, utilize carbs for energy, and process fats for hormone balance. When digestion works smoothly, you feel lighter, more energetic, and ready to take on challenges — in the gym and in daily life

THE ROLE OF EXERCISE

Movement has a direct influence on the digestive system, and the type of activity you do matters. Regular exercise increases circulation, reduces stress, and stimulates the muscles in your digestive tract, which can improve motility (the process that moves food through your system).

Aerobic activities can help regulate movements, while strength training supports overall metabolism and hormone health, which also play into digestion. Even stretching and core-focused exercises can have a positive impact by reducing tension in the abdomen and improving posture, both of which make digestion more efficient.

From our perspective as in-home and virtual personal trainers, we’ve noticed that clients who combine structured workouts with daily movement routines often see the biggest digestive benefits. As always, moving consistently is key.

THE ROLE OF STRESS

Another way exercise supports digestion is through lowering stress. When you’re stressed, your body produces cortisol, a hormone that can slow down digestive processes. That’s why many people experience stomach issues during high-pressure periods of life.

Exercise provides a natural way to manage stress. Even short bouts of movement — like a 20-minute walk or a quick strength circuit — can calm your nervous system, lower cortisol, and signal to your body that it’s safe to resume normal digestion. At Nielsen Fitness, we notice clients who manage stress through movement not only feel better physically but also notice fewer digestive complaints.

TIMING

When it comes to the best time to exercise in relation to digestion, the answer varies. For more intense workouts — like heavy strength training, running, or HIIT — we recommend waiting at least a couple of hours after a large meal. Exercising too soon after eating can cause discomfort, cramping, or reflux because your body is trying to digest and move at the same time. Smaller meals or snacks require less time — 30-60 minutes is generally okay. On the other hand, gentle activities like walking or yoga can be beneficial soon after eating. A light walk after dinner, for example, helps stimulate digestion and can prevent that heavy, full feeling.

If you’re unsure of how to structure your workouts around meals, working with one of our virtual personal trainers or an in-home personal trainer in Toronto, Collingwood, London, Hamilton, or Ottawa can provide the guidance you need. A trainer can help you customize your schedule so your workouts support digestion instead of working against it.

HYDRATION

Hydration is also essential. Fluids help break down food, absorb nutrients, and move waste through your system. Without adequate hydration, digestion slows down and exercise performance suffers. During training sessions, we encourage clients to sip water consistently rather than gulp large amounts all at once. Electrolyte balance also matters, especially if you’re sweating heavily. Getting the right hydration strategy in place is one of the simplest but most effective ways to support digestion while staying active.

NUTRITION

Nutrition plays an equally important role in digestion. A diet rich in whole foods and fibre provides the foundation for your gut to function properly. As in-home and virtual personal trainers, we don’t replace dietitians, but we do help clients understand the relationship between food, fitness, and digestion.

OUR TIPS

1. Steady-state activities like walking, jogging, cycling, or swimming increase circulation and help regulate movements. They’re especially effective for those dealing with constipation or sluggish digestion.
2. Building muscle boosts metabolism and supports hormone regulation, which indirectly benefits digestion.
3. Strong core muscles improve posture, reducing pressure on the digestive organs.
4. Certain yoga poses and stretches promote blood flow to the digestive tract. Movements that involve twisting or gentle compression can be particularly beneficial. One 2016 study found that yoga helped people with IBS improve their symptoms without experiencing side effects.
5. Gentle exercise reduces stress and supports mindful breathing, both of which contribute to a healthier gut.

FINAL WORDS

At Nielsen Fitness, we’ve seen time and time again how exercise transforms not only body composition but overall health and comfort. When you move your body regularly, you’re supporting circulation, reducing stress, and giving your digestive system the stimulation it needs to function smoothly.

If you’ve been struggling with digestive issues, incorporating movement may be one of the most effective and natural steps you can take. Start with consistent activity, pay attention to timing and hydration, and don’t underestimate the power of stress management. The key is to find a fitness routine that fits your life and supports your health from the inside out!