Beauty & Health Editor

Hannah Frye is the Beauty & Health Editor at mindbodygreen. She has a B.S. in journalism and a minor in women’s, gender, and queer studies from California Polytechnic State University, San Luis Obispo. Hannah has written across lifestyle sections including beauty, women’s health, mental health, sustainability, social media trends, and more. She previously worked for Almost 30, a top-rated health and wellness podcast. In her current role, Hannah reports on the latest beauty trends and innovations, women’s health research, brain health news, and plenty more.

This Is The Best Way To Exercise Your Way To Perfect Poops

As I sip my morning coffee on the deck this chilly December morning in 2025, watching the winter sun rise, I’ve been reflecting on how the best way to exercise your way to perfect poops starts with small, consistent movements. Hitting my age milestone of 50 this year, my recent DEXA scan revealed not just strong bones but also reminded me how gut health ties into overall vitality—especially after those holiday feasts that can leave you feeling backed up. If you’ve ever struggled with irregular bowel movements, you’re not alone; up to 16% of Americans deal with chronic constipation, but the upbeat news is that targeted exercises can stimulate digestion, enhance peristalsis, and lead to those satisfying, regular poops. Backed by insights from Healthline and Mayo Clinic, this guide dives into the science, shares easy routines for busy lives, and even spotlights holiday deals on gear to make it effortless. Whether you’re in your home gym like me or just starting New Year’s resolutions for a healthier 2026, let’s move toward perfect poops together—your gut will thank you!

everlywell.com

Exercise and Digestion: How They’re Related | Everlywell

Why Exercise Is the Best Way To Exercise Your Way To Perfect Poops

Exercise isn’t just for building muscle—it’s the best way to exercise your way to perfect poops by promoting gut motility and reducing constipation. A study in Frontiers in Nutrition highlights how physical activity diversifies the gut microbiome, leading to smoother digestion. In my home gym, I’ve noticed that even short sessions prevent that sluggish feeling, especially post-holidays. High-DA sources like Cleveland Clinic affirm that movement increases blood flow to the intestines, speeding up transit time for waste. If you’re aiming for New Year’s health goals, starting with exercise could transform your bathroom routine into something effortless and regular.

The Science Behind Movement and Gut Health: How It Leads to Perfect Poops

Diving into the science, the best way to exercise your way to perfect poops lies in how activity influences peristalsis—the wave-like contractions that move food through your gut. Research from UCLA Health shows exercise boosts beneficial bacteria, reducing inflammation and improving bowel regularity. Aerobic workouts, for instance, enhance energy homeostasis, per a Nature study, while strength training supports pelvic floor health. At 50, my DEXA scan motivated me to prioritize this—pairing movement with functional foods benefits has kept my digestion on point. Experts at Scientific American note that consistent exercise produces molecules aiding metabolism and immunity, making poops more predictable and comfortable.

Top Cardio Exercises: The Best Way To Exercise Your Way To Perfect Poops On the Go

Cardio tops the list as the best way to exercise your way to perfect poops, revving up your heart rate and stimulating bowels. Brisk walking—aim for 10-15 minutes several times daily—boosts peristalsis, as per WebMD. Running or cycling increases breathing, pushing digestion along. During holidays, I swap sedentary time for family walks; it’s simple and effective. For gear, grab the running shoes I use —my go-to for comfort. Swimming adds low-impact benefits, per Hinge Health, making it ideal for joint-friendly gut boosts.

Yoga Poses for Digestion: Twist Your Way to Perfect Poops

Yoga is a gentle yet powerful best way to exercise your way to perfect poops, with poses massaging internal organs. Spinal twists like Matsyendrasana relieve bloating, as Medical News Today explains. Cobra pose (Bhujangasana) strengthens the core for better motility. In my deck ritual, I incorporate these for mindfulness and digestion. Try Bow pose to stimulate the intestines—hold for 20-30 seconds. For your mat, the Manduka one I swear by elevates the experience. Vajrasana and Malasana squats promote regularity, perfect for post-holiday resets.

everlywell.com

Exercise and Digestion: How They’re Related | Everlywell

Core Strengthening Moves: Build a Strong Foundation for Perfect Poops

Core exercises are the best way to exercise your way to perfect poops by supporting pelvic floor muscles essential for elimination. Planks and crunches enhance abdominal strength, aiding peristalsis per Birmingham Gastroenterology. Bird-dog poses stabilize the core while gently massaging the gut. In my home gym, these have been game-changers post-DEXA scan. Try Russian twists for rotational benefits—do 3 sets of 10. For resistance, the bands I use for boosting my workouts,  add intensity without strain.

Breathing and Relaxation Techniques: The Subtle Best Way To Exercise Your Way To Perfect Poops

Deep breathing is an underrated best way to exercise your way to perfect poops, activating the vagus nerve for better digestion. Diaphragmatic breathing reduces stress-induced constipation, as Schiff Vitamins notes. Practice 4-7-8 breathing: Inhale for 4, hold 7, exhale 8. Pelvic floor relaxation, per Hinge Health, eases tension for smoother movements. During my age milestone reflections, incorporating this into deck time has enhanced calm and regularity. Pair with meditation apps for New Year’s mindfulness goals—it’s low-effort, high-reward.

Swimming and Water Workouts: Low-Impact Path to Perfect Poops

Swimming offers a buoyant best way to exercise your way to perfect poops, combining cardio with gentle abdominal engagement. The resistance of water stimulates gut motility without joint stress, ideal for all ages. A study in EatingWell praises aquatic exercises for speeding transit time. Holiday pools or home setups work; I love water aerobics for fun family sessions. For gear, these swimsuits makes it enjoyable. Aim for 20-30 minutes thrice weekly for optimal results.

Walking Routines: The Everyday Best Way To Exercise Your Way To Perfect Poops

Walking is perhaps the simplest best way to exercise your way to perfect poops, with dietitians at EatingWell calling it the #1 move for quicker digestion. Just 30 minutes daily moves food through your system faster. Post-DEXA, I’ve made it a habit in my home gym warm-ups. Add inclines for extra core work. Track steps with the Oura ring I wear to stay motivated. For winter walks, layer up and embrace the season for New Year’s consistency.

everlywell.com

Exercise and Digestion: How They’re Related | Everlywell

How Exercise Diversifies Your Gut Microbiome for Perfect Poops

The best way to exercise your way to perfect poops involves microbiome magic—movement increases bacterial diversity, per MDPI. Endurance activities like moderate cardio reduce inflammation, as Frontiers notes. My routine, blending yoga and walks, mirrors this science for balanced gut health. Abbott Nutrition explains how it supports immune function too. To amplify, incorporate plant-based protein options; the probiotics I take —gentle and effective, my daily essential) pair perfectly with exercise.

Combining Exercise with Diet: Synergy for Perfect Poops

While exercise is the best way to exercise your way to perfect poops, pairing it with fiber-rich foods supercharges results. Hydrate and eat veggies during workouts for optimal transit. Healthline recommends post-exercise meals with oats or bananas. In holiday mode, balance indulgences with movement—my deck ritual includes planning gut-friendly snacks. Explore exploring functional beverage trends for hydrating twists. For fiber boosts, the supplement from my pantry keeps things moving smoothly.

Recovery Tips: Enhance Exercise Benefits for Perfect Poops

Post-workout recovery is key in the best way to exercise your way to perfect poops—try red light therapy benefits to reduce inflammation and aid gut repair. My Plunge tub sessions —the exact one I use for vitality, holiday 20% off—run!) promote relaxation for better digestion. Stretch and breathe to prevent strain. At 50, this combo post-DEXA has optimized my routine. For soreness, the massage gun —powerful relief, complements gut-focused moves.

Tracking Progress: Tools for Your Journey to Perfect Poops

Monitor how the best way to exercise your way to perfect poops unfolds with journals or apps tracking bowel habits. The Oura ring helps log activity impacts on sleep and energy, tying into digestion. New Year’s resolutions? Set goals like three walks weekly. Understanding pet wellness supplements inspired me to treat gut health holistically—even for humans! High-DA Mayo Clinic advises consulting docs if issues persist, but consistent tracking builds success.

bgapc.com

5 Exercises That Aid In Optimal Digestion – Birmingham …

Common Mistakes to Avoid When Exercising for Perfect Poops

Overdoing intensity can worsen constipation—stick to moderate as the best way to exercise your way to perfect poops. Ignoring hydration leads to harder stools; always sip water. Skipping warm-ups risks strain. In my home gym, gradual builds prevented setbacks. Neglecting rest days disrupts microbiome balance, per Nature. For beginners, start slow—holiday urgency doesn’t mean rushing; focus on sustainable New Year’s habits.

My Personal Story: Exercising to Perfect Poops at 50

Hitting 50, my DEXA scan celebrated bone health but spotlighted gut needs amid busy life. Incorporating yoga and walks as the best way to exercise my way to perfect poops transformed mornings—now, deck coffee flows seamlessly into energized days. Pairing with sauna sessions, enhanced benefits. This journey proves age is no barrier; it’s uplifting how movement restores balance.

Holiday Urgency: Start Now for Perfect Poops in 2026

With December holidays here, now’s prime time to adopt the best way to exercise your way to perfect poops—beat festive bloat with quick routines. New Year’s resolutions loom; commit to weekly yoga for lasting change. Deals abound: Stock up on wellness gear before 2026. Embracing a zero-waste lifestyle adds eco-friendly motivation to your health kick.

When to See a Doctor: Beyond Exercise for Perfect Poops

If exercise isn’t yielding perfect poops, consult pros—persistent issues might signal underlying conditions. Mayo Clinic recommends check-ups for chronic constipation. My age milestone prompted proactive scans; yours could too. Combine with nurturing your mental fitness for holistic wellness.

In conclusion, the best way to exercise your way to perfect poops is through consistent, enjoyable movement like walking, yoga, and core work. As 2025 wraps, embrace this for a fresh, regular start in 2026—your body deserves it!

P.S. Struggling with digestion? Sign up for our 7-day gut health challenge—build your wellness routine today!

Related Posts

• Benefits of Red Light Therapy – Recover faster after gut-boosting workouts.
• Exploring Functional Foods Benefits – Pair exercises with digestion-friendly eats.
• Understanding Pet Wellness Supplements – Gut health tips for your furry friends.
• Exploring Plant-Based Protein Options – Fuel your moves sustainably.
• Nurturing Your Mental Fitness – Stress relief for better digestion.
• Embracing a Zero-Waste Lifestyle – Eco tips alongside health.
• Finding Calm in Everyday Moments – Breathing for gut ease.
• The Power of Compassionate Living – Mindful approach to wellness.
• Exploring Functional Beverage Trends – Hydrate smartly.

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A good morning, and thus a good day, aren’t experiences that magically happen — they are created consciously.

Most of us are distracted from the get-go every morning. Trivial activities like checking social media, watching TV, and worrying about things we can’t control often set the tone of the day. And that means we waste our most well-rested time on things that don’t matter, while gradually losing touch with the significant, controllable parts of our lives that actually do matter.

We simply forget that the morning hours are enormously important — they form the foundation from which the day is built. We forget that how we choose to spend these hours can be used to predict the kind of days we’re going to have, and ultimately the kind of lives we’re going to live. So if you feel like you’ve been getting a rough start lately, and stumbling through your days with diminished intention and focus, it’s time to consider some small shifts in your mornings…

Your morning habits gradually make a big difference.

Before we get to the habits, I’d be shocked if you haven’t been told to do these things in the past. I know my husband (Marc) and I have both preached about them numerous times here on the blog. The problem is most of us slack off on the things we need to do for ourselves even though we know better. And Marc and I used to be just as unintentional with our morning hours as anyone else. We used to awake in a hurry and then move through our mornings at the mercy of whatever came up, stumbling into work and errands and client meetings in a fog. It was awful, but it was our morning routine. We didn’t know any different, so we didn’t think we could change things. Thankfully we were wrong.

Marc and I gradually implemented the three morning habits covered below and everything changed. Our mornings are now solid foundations from which we consistently yield positive results, and we’ve been going strong now for nearly two decades. In addition, we’ve helped hundreds of course students, coaching clients, and live event attendees implement these habits in their lives too, and many of them have come back to us later to say, “Thank you!” My hope is that YOU find value in them as well.

And please note how I mentioned “gradually” above. If you aren’t doing any of these things right now, start with just the first one, then add the second in a couple weeks, and then the third sometime in July or August…

1. Wash your dishes.

You are eating the most important meal of the day, right? Good.

Now you can leverage your breakfast to strengthen your self-discipline. And self-discipline is a vital skill to be honed. It is the ability to overcome distractions and get the important things done. It involves acting according to what you know is right, instead of how you feel in the moment (perhaps tired or lazy or distracted by something else), which typically requires sacrificing immediate ease for what matters most in life.

A lack of self-discipline for most of us is often the result of a lack of focus. In other words, we tell ourselves we are going to do something, but then we don’t. One of the easiest and most effective ways to build and maintain daily self-discipline?

Start small every morning. Very small…

Simply wash your dishes after breakfast.

Yes, I mean literally washing your dishes with your own two hands. It’s just one small step forward every morning: When you eat your oatmeal, wash your bowl and spoon. When you finish drinking your morning coffee, rinse the coffee pot and your mug. Don’t leave any dirty dishes in the sink or on the counter for later. Wash them immediately.

Form this habit one dish at a time, one morning at a time. Once you do this consistently for a few weeks, you can start making sure the sink has been wiped clean too. Then the counter. Then make your bed. Pack yourself a healthy lunch. Start doing a few sit-ups. Meditate for a few minutes. And so forth (more on the latter two — exercise and meditation — below).

Do one of these at a time each morning, and you’ll start to build a healthy habit of self-discipline, and finally know yourself to be capable of doing what must be done, and finishing what you start.

But again, for the next few weeks, just wash your dishes after breakfast. Mindfully, with a smile.

2. Use exercise to train your body and mind (for 15 minutes or less).

Exercise is the simplest and fastest way to change your life, not only because it strengthens your body, but because it also strengthens your mind. It’s a self-initiated activity that imposes a necessary level of mental and physical effort to fuel growth. And it almost instantaneously instills a positive sense of self-control into your subconscious, even when other circumstances in your life seem chaotic.

In a vast world that is often well beyond your control, exercise becomes a personal space where you are able to train and regain mastery over your world. Only you can move your body. Only you can put one foot in front of the other. Only you get to decide how far you will push yourself.

When you start your day like this — grounded and in control — the wider world is far easier to navigate.

Furthermore, a consistent daily exercise habit literally changes the physical inner-workings of your brain. In the bestselling book, “Spark: The Revolutionary New Science of Exercise and the Brain”, Dr. John Ratey discusses data he collected through years of researching the neurological changes exercise causes in the brain. Exercise physically elevates a specific protein in the brain that Dr. Ratey calls “Miracle-Gro for the brain.” He states, “Exercise is the single most powerful tool you have to optimize your brain function. Aerobic activity has a dramatic effect on adaptation, regulating systems that might be out of balance and optimizing those that are not — it’s an indispensable tool for anyone who wants to reach his or her full potential.”

Marc and I have come to very similar, although less scientific, conclusions on our own too. With over 16 years of experience working one-on-one (or two-on-one) with our course students and coaching clients, we have found that exercise truly is a universal medicine to nearly all human mental ailments. It drastically reduces mild and moderate depression, lowers anxiety, counterbalances the negative effects of being overstressed, and more. And the best part is that exercise is obviously not just a mental workout, but a physical one as well — you’re hitting two birds with one stone.

So if exercise is that wonderful, why am I recommending only 15 minutes of it each morning? Because in the beginning that’s enough without being too much. Starting small is important. I’m sure you’ve heard this before, but again, so many of us forget to follow good advice. Start with a morning habit of exercise that lasts 15 minutes or less. If you feel incredible resistance and fail at 15 minutes, drop it to 10 minutes, or 7 minutes, and then stick to it for at least a full month before increasing the duration again.

3. Establish presence through meditation (for 15 minutes or less).

The same principle of starting small that we just discussed above applies here as well. With that said however, a morning meditation habit of only 15 minutes is no easy feat for most beginners. During the first several attempts at meditation, most novice meditators tend to find it near impossible to quiet their mind. Because of this, many of us try meditation once or twice and do not see the value in it — it does not immediately instill the same sense of control over that exercise does. But with practice and patience meditation can be far more powerful. And that’s why Marc and I meditate every morning for 15 minutes.

Meditation is indeed a vital morning habit in our lives, and in the lives of hundreds of students and clients we’ve worked with over the years. While it may not as easily instill the level of control that exercise does, meditation provides a deeper level of control which ultimately brings out of us what has been stuck inside — it connects us with our truest selves by allowing us to access all the areas of our mind and body that we are usually distracted and disconnected from.

Details aside, the most basic and practical benefits of meditation are twofold:

• lowers mental stress
• increases mental presence (awareness)

And when we bring a more relaxed presence into our morning hours — into the foundation of our day — it makes everything that happens from there much easier to deal with. Because we take the next step more mindfully — without pent-up resistance — fully aware and accepting of the tenseness in our shoulders, the little bubble of hope in our heart, or maybe even the haze of sadness in the back of our mind. And with this awareness and acceptance we find better solutions, healthier ways to cope, and a general sense that people are friendlier and cats purr louder.

On the contrary, when we are stressed out and distracted in the morning hours, our mind is split and frayed. One part is firmly focused on whatever is pressing in upon us, while the other part is giving minimal attention to whatever tasks need to be done quickly in the meantime.

Let me give you an example (from my own past life) to make things clear. Imagine that you are late for work and you’re rushing around your house in preparation to leave. If a loved one starts telling you something important about what they are going to do today, how much of your attention is going to be focused on what they are telling you? Not much.

But when we become more present — when we gradually establish more awareness and acceptance of the present moment through meditation — we stop being as distracted and preoccupied. In the space that opens for a moment, we can breathe deeply and listen deeply. For a moment, stress slips off our shoulders. And with practice we can learn to have more and more moments like this in our life.

A course student of ours recently wrote (shared with permission):

“Every moment is a new opportunity. The next one is as fresh and full of promise as the thousand before that you missed, and it is completely empty of any judgment whatsoever. Nothing is carried over that you take with you. You don’t have to pass a good-person exam before you enter, it is totally unconditional. It’s as if it is saying… ‘Okay, so you missed me the last 10,000 moments, but look! Here I am again… and again… and again!’ And you are welcomed with open arms.”

Here’s how to establish presence through morning meditation (note that there are many meditation techniques, this is the one Marc and I are presently practicing):

Sit upright in a chair with your feet on the ground and your hands resting comfortably on your lap, close your eyes, and focus on your breathing for 15 minutes (or less in the beginning if 15 minutes feels like too much). The goal is to spend the entire time focused only on the feeling of your abdomen inhaling and exhaling, which will prevent your worried mind from wandering and overthinking. This sounds simple, but again, it’s challenging to do for more than a couple minutes, especially when you’re just starting out with this habit. And it’s perfectly fine if random thoughts sidetrack you — this is sure to happen, you just need to bring your focus back to your breathing.

Consistency is everything…

Remember that the three morning habits above mean nothing if they are not acted upon consistently. One morning of cleaning your dishes, exercising, and meditation by itself won’t cut it. It is the compound effect of simple, seemingly mundane actions over time that leads to life-altering, positive results.

For example, there’s nothing exciting about putting one foot in front of the other every day for weeks, but by doing so, many normal human beings have climbed over 29,000 feet to the top of the highest mountain in the world, Mount Everest…

And there is nothing exciting about cleaning dishes, exercising, or sitting quietly in meditation for a short time every morning, but by doing so, Marc and I (and hundreds of students and clients we’ve worked with) have drastically better lives.

Just like every muscle in the body, the mind needs to be trained to gain strength. It needs to be worked consistently to grow and develop over time. Which is exactly what the three morning habits in this post allow you to do. If you don’t proactively push yourself in little ways every morning, of course you’ll crumble later on when things don’t go your way…

But you have a choice!

Choose to clean your dishes when it would be easier to leave them in the sink.

Choose to exercise when it would be easier to sleep in.

Choose to meditate when it would be easier to distract yourself with something else.

Prove to yourself, in little ways every morning, that you have the power to take control of your days and your life!

(Note: Marc and I also build small, actionable, life-changing daily habits with our readers in the New York Times bestseller, “Getting Back to Happy: Change Your Thoughts, Change Your Reality, and Turn Your Trials into Triumphs”.)

Now it’s your turn…

Yes it’s your turn to focus on the small morning habits that can help you grow in the days and weeks ahead.

But before you go, please leave Marc and me a comment below and let us know what you think of this essay. Your feedback is important to us.

Also, if you haven’t done so already, be sure to sign-up for our free newsletter to receive new articles like this in your inbox each week.