10 outdoor workouts for IBS to stay active and manage symptoms

Want to stay active and manage your IBS symptoms? No problem; here are 10 outdoor workouts for IBS.

If you prefer to exercise without seeing your breath, good news: spring is here, and it’s warm enough to take your workout outside. But for people living with IBS (or Irritable Bowel Syndrome), the idea of outdoor exercise can be a bit daunting. The list of IBS symptoms that can cause discomfort (to say the least) when you’re far from a bathroom is long, but luckily, it doesn’t have to stop you. Today, we’re bringing you 10 outdoor workouts for IBS.

Here are 10 outdoor workouts ideas for IBS that will help you get active

Outdoor workout for IBS #1: Walking

Walking is a wonderful (and often underappreciated) form of exercise. It’s also a great way to exercise with IBS,   as it gets you moving without putting too much stress on your digestive system. Walking and exercise in general may help promote more regular bowel movements and may help get rid of excess gas and bloating for people with IBS.

Take a leisurely stroll around your neighborhood or explore nearby parks and trails, and don’t forget to stop and smell the roses!.

Outdoor workout for IBS #2: Yoga

Want a low-impact way to exercise with IBS, while also relaxing? Look no further than yoga. Yoga for IBS can help you get a good stretch in while relieving stress–which is a known culprit in IBS flare ups. 

Gentle yoga poses can also help relieve gas and improve digestion. 

Look for outdoor yoga classes or find a quiet spot in nature to practice on your own. There are a variety of apps for doing yoga, which you can also use to guide your practice. To learn more about the benefits of yoga for IBS, check out this article, where you can learn about the gut-connection and the different types of yoga that can be most beneficial. 

Outdoor workout for IBS #3: Cycling 

Cycling is a low-impact exercise that gets your heart pumping without jarring your digestive system. Explore scenic bike paths or plan a leisurely ride with friends. It’s one of our favourite gentle outdoor workouts for IBS.

If you’re worried about flare-ups at inconvenient times, keep to bike rides in the city, and plan your cycling day around areas with publicly accessible washrooms. To learn more about getting around cities and even travelling with IBS, check out our blog post on the topic!

Outdoor workout for IBS #4: Swimming

Swimming is one of the most summery outdoor workouts for IBS. Whether it’s heading to the beach or just your local pool–bonus points if it’s heated, for extra relaxation–take advantage of the warm  weather by going for a swim. Swimming for IBS has many benefits, as it’s easy on the joints and can help alleviate IBS symptoms such as bloating or cramping by promoting relaxation.

Outdoor workout for IBS #5: Pilates

Pilates focuses on strengthening your core muscles and improving flexibility, making it an excellent choice for people with IBS. For a good outdoor for IBS, look for Pilates classes in your neighborhood parks, or follow along with online videos in your backyard.

One of the benefits of pilates for IBS is that this exercise focuses a lot on breathing. Pilates breathing is all about maintaining a rhythm and engaging, rather than clenching, your muscles; this practice can be highly beneficial in your day-to-day life, as well!

Outdoor workout for IBS #6: Hiking 

Need some time in nature? Head out onto your nearest hiking trails and challenge yourself with one of the most classic outdoor workouts for IBS. Choose trails that are suitable for your fitness level and take breaks as needed to manage any symptoms.

Whether it’s a multi-day trek or an afternoon ramble, hiking often involves food. It’s important to plan your hiking snacks carefully, to avoid foods that can cause IBS flare-ups. For inspiration, check out Fody’s low-FODMAP meal ideas–specifically, these nutritious and packable IBS-friendly recipes.

Outdoor workout for IBS #7: Tai Chi

This gentle martial art focuses on slow, deliberate movements and deep breathing, making it ideal for promoting relaxation.

Tai Chi for IBS isn’t just a beneficial form of exercise, it can also reduce stress, which can have a positive effect on your mental health and is beneficial for people looking for ways to minimize IBS symptoms.

Outdoor workout for IBS #8: Kayaking or Canoeing

Want to be on the water, but don’t feel like getting into a bathing suit? Why not spend a day paddling around a lake or river? Not only is kayaking or canoeing a great workout, but being out in nature can also help reduce stress and improve overall well-being. 

Outdoor workout for IBS #9: Outdoor Circuit Training

Want to get your pump on? You can make your very own DIY outdoor gym or home gym. Set up a circuit of bodyweight exercises in your backyard or local park. Include exercises like squats, lunges, push-ups, and planks to target different muscle groups while keeping intensity levels manageable. 

Outdoor workout for IBS #10: Mindful Walking or Running

Focus on the present moment as you walk or run outdoors. Pay attention to your surroundings, the rhythm of your breath, and the sensation of movement in your body to help reduce stress and anxiety.

While outdoor workouts for IBS are an essential component of staying active and managing symptoms, it’s equally important to fuel your body with the right foods. Fody Foods offers a range of IBS-friendly low-FODMAP snacks, condiments and sauces that are designed to support digestive health. By choosing Fody products, you can enjoy delicious snacks and flavorful sauces without worrying about triggering symptoms.

Whether you're enjoying a post-workout snack or adding a burst of flavor to your outdoor meals, FODY Foods has you covered. With our wide selection of low-FODMAP condiments, you can stay active with the best outdoor workouts for IBS, manage your symptoms, and enjoy everything that summer has to offer.

So, this summer, don't let IBS hold you back from staying active and enjoying the great outdoors. With the right combination of outdoor workouts and IBS-friendly fuel from Fody Foods, you can prioritize your fitness goals while keeping your digestive system happy and healthy.