6 Ways Not Enough Exercise Can Mess with Your Gut, According to Experts

Regular exercise is more than just a way to stay fit and active—it can also support your gut health. A 2023 systematic review published in Nutrients found that those who engaged in moderate to intense physical activity for at least 30 minutes three times per week had significantly better gut health than those who didn’t exercise as frequently.

However, despite the link between regular exercise and gut health, many overlook the connection between physical activity and their digestive well-being. Fortunately, EatingWell is here to help. We spoke with registered dietitians and gut-health experts who weigh in on the importance of gut health and guide us in exploring how not getting enough exercise can disrupt your gut health and cause potential digestion issues. We’ll also share some expert tips for incorporating more exercise into your routine.

Why Gut Health Is Important

In recent years, it’s become apparent that gut health is inextricably linked to several aspects of good health beyond digestion. For example, a healthy gut can support immune function, regulate metabolism and influence mood. When your gut health is optimal, it can process nutrients better and defend against harmful bacteria. However, an imbalance in gut bacteria can lead to various health issues and is linked to chronic conditions like diabetes, cardiovascular disease and obesity.

“Your gut is the new home of any outside substances that enter your body, namely food and drinks,” explains Destini Moody, RDN, CSSD, LD, a registered dietitian and sports dietitian with Garage Gym Reviews. “For it to protect us properly and process our nutrition efficiently, it’s crucial to keep it running smoothly.”

6 Ways Not Enough Exercise Can Mess with Your Gut

1. It Can Make Weight Loss More Challenging

Regular exercise helps keep your metabolism humming and can make losing weight easier. “Your metabolism increases when you exercise frequently, which can prevent the accumulation of excess fat mass,” Moody explains. “Studies have shown that maintaining a healthy weight is associated with more favorable microbiome diversity and reduced intestinal permeability.”

2. It Can Increase Inflammation

It’s no secret that exercise has anti-inflammatory benefits, especially for immune health. But you may be surprised that these inflammation-fighting benefits can also boost gut health. Gianna Masi, CPT, RDN, a certified personal trainer and registered dietitian with Barbend, points out, “Inactive individuals may experience chronic low-grade inflammation, which can impair the gut lining’s integrity. This can lead to increased intestinal permeability and poorly digested foods causing undesired immune responses.”

3. It Might Lead to Lower Healthy Carb Intake

Physically active people tend to consume more fiber-rich carbohydrates that are essential for gut health. Not getting enough exercise can lead to a lower intake of these beneficial carbs and impact gut health. “High-fiber carbohydrates such as fruits, vegetables and whole grains can promote smoother digestion, and a healthier gut as well, according to research,” says Moody.

4. It May Cause Gut Bacteria Imbalance

“Exercise helps promote the growth of beneficial bacteria, which are associated with anti-inflammatory effects and a strong gut barrier,” Masi explains. “Without enough exercise, harmful bacteria may thrive, or not enough beneficial bacteria exist, potentially leading to dysbiosis. This imbalance can contribute to digestive disorders like irritable bowel syndrome.”

5. It Can Increase Stress Levels

Research suggests chronic stress can significantly impact gut health, leading to poor digestion and an imbalance of bacteria in the gut. Fortunately, regular exercise can help reduce stress and support gut health.

Moody notes, “Prolonged stress can have many physiological effects that can adversely affect gut health like that overproduction of stomach acid that causes heartburn, digestion that moves too slowly or too quickly, and a disruption in the balance of good and bad bacteria in the gut.” 

6. It May Slow Down Digestion

“Physical activity stimulates gut motility, helping move food through the digestive tract efficiently,” says Masi. “A sedentary lifestyle without enough exercise can reduce blood flow and slow digestion, leading to constipation, bloating and discomfort. Regular exercise supports better bowel regularity by promoting muscle contractions in the intestines.”

Tips for Incorporating More Exercise

Finding ways to add more movement to your daily routine is easier than you think. Here are some simple tips to help you stay active:

• Take Short Walks: Break up your day with brief walks, whether it’s a stroll around the office or a quick trip to the park. Masi notes, “Short bursts of activity can help stimulate your gut and improve digestion.”
  
  
• Use a Standing Desk: Alternating between sitting and standing while working can reduce sedentary time. A standing or convertible desk allows you to stay active and engage your core muscles throughout the day.
  
  
• Schedule Regular Exercise Breaks: Set reminders to take exercise breaks, such as stretching or quick exercises like squats or lunges. Even just a few minutes here and there (often referred to as micro-workouts) can make a difference.
  
  
• Join a Fitness Class or Get an Exercise Buddy: Group activities can help provide motivation and make exercising more enjoyable. “Not only can a workout partner be there to motivate you, but they can also be there to cheer you on during your successes and be a support system when you feel like giving up,” says Moody.
  
  
• Incorporate Movement into Daily Tasks: Look for opportunities to add exercise to daily activities, like taking the stairs instead of the elevator or walking while on the phone.

The Bottom Line

Regular exercise is crucial for maintaining a healthy gut, impacting everything from metabolism to inflammation and gut bacteria balance. Not getting enough physical activity can lead to weight-loss challenges, increased inflammation, imbalanced gut bacteria and digestive issues. Engaging in regular exercise supports gut health and can help alleviate these issues. Use our expert tips to make exercise a part of your routine and enhance your digestive well-being.