Outdoor Exercise for Gut Health
Regular exercise is essential for our health and wellbeing, and its benefits extend far beyond just physical fitness. Recent research has shown that exercise also has a significant impact on the gut microbiome; the collection of microorganisms that live in the human gut.
The gut microbiome is a complex ecosystem made up of a diverse collection of bacteria, viruses, fungi and other microorganisms, that live in the intestinal tract. These microorganisms play a critical role in maintaining the health of our gut, as well as boosting immunity, preventing infection, controlling our weight and keeping our brains and hormones balanced. The microbes in our bodies outnumber our human cells by about 20%, so it’s not surprising that our ‘gut garden’ plays a vital role in our overall health and wellness.
Recent studies have shown that exercise increases the number of ‘good’ bacteria such as Bifidobacterium and Lactobacillus in the gut by up to 40%. These bacteria are known to have anti-inflammatory and immune-boosting properties, and their presence in the gut has been linked to a reduced risk of a variety of chronic diseases such as obesity, diabetes and cancer. Exercising causes changes in the blood flow to the gut, which is in turn thought to affect the cells lining the gut wall and instigate microbial changes. Scientists believe that the increase in blood flow and oxygenation that occurs when we exercise could help to support the growth and proliferation of these beneficial bacteria. Regular exercise has also been shown to promote the growth of Akkermansia muciniphila; a bacterium known to improve gut barrier function and glucose metabolism, and to reduce inflammation.
Spending time outdoors can give your gut health a boost by relieving the stress that can take a toll on your microbiome. More stress results in an environment favourable to bad bacteria. As bad bacteria thrive, a feedback cycle keeps them dominant, making it difficult for the good bacteria to take over. Keeping our stress levels in check is essential for good physical and mental health.
Beyond stress relief, exercising outdoors can also expose us to a range of bacteria that have positive health benefits. Good microbial health is all about balance: the proper balance of friendly flora to less-friendly flora is what allows the microbiome to do its work supporting your health and well-being. The more diverse your microbiome, the better balanced it usually is, which in turn means that your chances of staying well are higher. One of the easiest ways to naturally increase your microbial diversity is simply by being around different types of bacteria, and being outside gives you exposure to a whole host of microbes that can benefit your microbiome.
January can be a tough time to find the motivation for outdoor exercise, but Winter adventures definitely have their benefits… the water is colder (extra endorphins), many of Devon’s most beautiful spots are deserted, plus you’ll be giving your immune system a much needed boost to help you stay well until Spring arrives!