The Link Between Physical Activity and a Healthy Gut

It is no secret that taking care of your gut microbiome through both dietary choices and lifestyle habits is important. In this blog, we uncover the synergistic relationship between exercise and gut health and discover how incorporating physical activity into your routine can positively impact your digestive system.


Understanding the Gut Microbiome

Before we dive into the role of physical activity, let’s first understand the gut microbiome. The gut microbiome refers to the vast community of microorganisms that reside in your digestive tract. These microorganisms play a crucial role in various aspects of health, including digestion, immune function, metabolism, and even mood regulation. A diverse and balanced gut microbiome is key to overall well-being, while imbalances or dysbiosis can lead to digestive issues and other health problems.


The Impact of Physical Activity

Research suggests that physical activity has a profound influence on the composition and diversity of the gut microbiome. Regular exercise has been shown to increase microbial diversity, promoting the growth of beneficial bacteria and reducing the abundance of harmful pathogens. Additionally, exercise helps stimulate intestinal motility, enhancing digestion and nutrient absorption. These effects contribute to a healthier gut environment, reducing the risk of gastrointestinal disorders and improving overall digestive function.



Types of Exercise and Gut Health

Various forms of physical activity can benefit gut health in different ways. Aerobic exercise, such as running, cycling, or swimming, has been shown to have a positive impact on gut microbiota diversity and composition. Resistance training, including weightlifting and bodyweight exercises, also offers benefits for gut health by promoting muscle growth and metabolic health. Even low-intensity activities like walking or yoga can support digestive function and contribute to a balanced gut microbiome.

Nutrition and Exercise

While physical activity plays a significant role in gut health, it’s essential to complement exercise with a balanced diet rich in polyphenols, prebiotics, postbiotics, and probiotics. Foods like fruits, vegetables, whole grains, and fermented foods provide essential nutrients and promote the growth of beneficial gut bacteria. Combining nutritious eating habits with regular exercise creates a synergistic effect, optimizing gut health and overall well-being.



The connection between physical activity and a healthy gut is undeniable. By incorporating regular exercise into your lifestyle and nourishing your body with whole-food-based fermented drinks such as R’s KOSO, which provides prebiotics, probiotics, postbiotics, and polyphenols to support your gut health, you can support the diversity and balance of your gut microbiome. Take R’s KOSO as a pre/post-exercise drink! Whether it’s a brisk walk in the park, a yoga session at home, or a refreshing post-workout smoothie, prioritize movement and nourishment to cultivate a thriving gut environment.

Let’s get started!

Written by Eriko Shintani

Certified holistic nutritionist/Holistic nutrition advisor


1. Boytar, A. N., Skinner, T. L., Wallen, R. E., Jenkins, D. G., & Dekker Nitert, M. (2023). The Effect of Exercise Prescription on the Human Gut Microbiota and Comparison between Clinical and Apparently Healthy Populations: A Systematic Review. Nutrients15(6), 1534.

2. Monda, V., Villano, I., Messina, A., Valenzano, A., Esposito, T., Moscatelli, F., Viggiano, A., Cibelli, G., Chieffi, S., Monda, M., & Messina, G. (2017). Exercise Modifies the Gut Microbiota with Positive Health Effects. Oxidative medicine and cellular longevity2017, 3831972.

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