Let’s
face
it:
working
out
when
you’re
bloated
is
no
picnic.
You
feel
sluggish,
your
body
feels
heavier,
and
the
last
thing
you
want
to
do
is
squeeze
into
workout
clothes
and
move.
But
here’s
the
thing,
gentle
movement
can
be
a
game-changer,
both
for
your
body
and
your
mood.
So,
how
do
you
work
out
when
you’re
feeling
less
than
your
best?
Let
me
share
what
I’ve
learned
about
staying
active
on
tough
days.
It’s
all
about
listening
to
your
body,
choosing
the
right
kind
of
movement,
and
being
kind
to
yourself.
Why
You
Should
Move,
Even
When
Bloated
When
you’re
bloated,
it’s
tempting
to
park
yourself
on
the
couch
and
binge
your
favorite
show.
Sometimes,
that’s
what
you
need.
But
other
times,
a
little
movement
can
actually
help
ease
the
discomfort.
Gentle
workouts
can:
-
Improve
circulation,
which
may
reduce
bloating. -
Stimulate
digestion
to
get
things
moving
(you
know
what
I
mean). -
Boost
your
mood,
even
when
your
body
feels
off.
The
key
is
to
keep
it
low-pressure.
No
personal
bests.
No
crazy
cardio.
Just
movement
that
feels
good.
Choose
the
Right
Type
of
Exercise
Not
all
workouts
are
created
equal
when
you’re
bloated.
High-intensity
workouts
can
sometimes
make
things
worse,
leaving
you
feeling
more
uncomfortable.
Instead,
opt
for
activities
that
are
easier
on
your
body
and
mind.
1.
Yoga
for
Gentle
Stretching
Yoga
is
an
absolute
lifesaver
for
days
when
my
stomach
feels
like
a
balloon.
Poses
that
focus
on
twisting
and
stretching
the
abdominal
area
can
help
ease
gas
and
discomfort.
Some
go-to
poses:
2.
Walking
A
simple
walk
can
work
wonders.
It’s
low-impact,
gets
your
blood
flowing,
and
doesn’t
require
any
special
gear.
Plus,
walking
outdoors
can
give
you
a
mental
boost.
Even
15–20
minutes
around
your
neighborhood
might
make
a
difference.
3.
Low-Intensity
Cardio
If
you’re
in
the
mood
for
something
slightly
more
active,
low-intensity
options
like
cycling
or
swimming
can
feel
good.
Keep
it
slow
and
steady,
no
need
to
push
yourself.
How
to
Make
Working
Out
More
Comfortable
Getting
started
can
feel
like
the
hardest
part.
There
are
some
practical
tips
that
can
make
it
easier
to
get
moving.
-
Dress
for
Comfort:
Tight
clothes
and
bloating
don’t
mix.
Go
for
loose,
stretchy
fabrics
that
don’t
pinch
or
squeeze.
High-waisted
leggings
can
be
great,
but
only
if
they’re
not
too
restrictive. -
Hydrate,
Hydrate,
Hydrate:
It’s
cliché,
but
staying
hydrated
really
does
help.
Sip
water
before
and
after
your
workout
to
support
your
digestion.
Avoid
fizzy
drinks,
they
might
make
bloating
worse. -
Start
Slow
and
Listen
to
Your
Body:
Your
energy
might
be
lower
than
usual,
and
that’s
okay.
Start
small
and
see
how
you
feel.
Some
days,
a
five-minute
stretch
session
is
all
you
need.
On
other
days,
you
might
find
yourself
feeling
good
enough
to
keep
going. -
Focus
on
Your
Breath:
Deep,
intentional
breathing
can
help
relax
your
body
and
support
digestion.
Try
inhaling
deeply
through
your
nose,
holding
for
a
few
seconds,
and
exhaling
slowly.
It’s
a
simple
trick,
but
it
works
wonders
during
yoga
or
stretching.
What
to
Avoid
Sometimes,
knowing
what
not
to
do
is
just
as
important
as
knowing
what
to
do.
Here’s
what
I
steer
clear
of
when
I’m
feeling
bloated:
-
High-Intensity
Workouts:
Jumping,
sprinting,
or
anything
that
jostles
your
stomach
can
make
you
feel
worse. -
Core-Heavy
Exercises:
Crunches
and
planks
might
seem
like
a
good
idea,
but
they
can
put
too
much
pressure
on
your
already
sensitive
midsection. -
Long
Workouts:
Keep
it
short
and
sweet.
You’re
not
trying
to
break
records
here—just
moving
enough
to
feel
better.
When
to
Skip
Exercise
Altogether
Some
days,
working
out
just
isn’t
the
right
call
and
that’s
okay.
If
your
bloating
is
accompanied
by
pain,
nausea,
or
dizziness,
it’s
best
to
rest
and
let
your
body
recover.
Sometimes
a
hot
water
bottle
and
a
good
book
are
all
you
need.
-
Self-Care
Beyond
Exercise:Bloating
isn’t
just
a
physical
discomfort,
it
can
mess
with
your
mood,
too.
On
days
when
you’re
feeling
off,
give
yourself
permission
to
slow
down
and
focus
on
self-care. -
Eat
Mindfully:
Stick
to
light,
easily
digestible
foods
like
soups,
smoothies,
or
steamed
veggies.
Avoid
anything
overly
salty
or
sugary,
which
can
make
bloating
worse.
If
you’re
looking
for
convenient
and
balanced
nutrition
options,
meal
replacement
shakes
available
in
New
Zealand
can
be
a
great
addition
to
your
mindful
eating.
These
meal
replacement
shakes
nz
are
formulated
to
provide
essential
nutrients
without
overloading
your
digestive
system,
helping
to
manage
bloating
while
ensuring
you
stay
nourished. -
Take
a
Warm
Shower
or
Bath:
Warm
water
is
incredibly
soothing,
both
for
your
muscles
and
your
mind.
Bonus
points
if
you
add
Epsom
salts,
they’re
great
for
reducing
inflammation. -
Practice
Gratitude:
Okay,
I
know
this
might
sound
cheesy,
but
hear
me
out.
Taking
a
moment
to
appreciate
your
body
(yes,
bloated
belly
and
all)
can
shift
your
mindset.
Instead
of
focusing
on
discomfort,
try
to
remind
yourself
that
your
body
is
doing
its
best.
A
Sample
Routine
for
Bloated
Days
If
you’re
looking
for
a
little
structure,
here’s
a
simple
workout
routine
you
can
try:
-
Start
with
Breathing
(2–3
minutes):
Deep
belly
breaths
to
relax
your
body. -
Gentle
Yoga
Flow
(10
minutes):
Incorporate
Cat-Cow,
seated
twists,
and
child’s
pose. -
Go
for
a
Walk
(15–20
minutes):
Keep
a
steady,
comfortable
pace. -
End
with
Stretching
(5
minutes):
Focus
on
areas
that
feel
tight,
like
your
back
and
hips.
My
Final
Thoughts
Working
out
when
you’re
bloated
isn’t
about
hitting
the
gym
hard
or
crushing
a
HIIT
session.
It’s
about
tuning
into
what
your
body
needs
and
choosing
a
movement
that
feels
supportive.
Some
days,
that
might
mean
yoga
and
a
walk.
On
other
days,
it
might
mean
curling
up
with
a
heating
pad
and
skipping
the
workout
altogether.
The
most
important
thing
is
to
be
kind
to
yourself.
Bloated
or
not,
your
body
deserves
compassion
and
a
little
gentle
movement
can
go
a
long
way.