If you feel backed up or haven’t had a good poop in a few days, you’re not alone. About 15% of U.S. adults struggle with chronic constipation. Far more people experience it occasionally. While there are a few simple tweaks to your evening routine that may be just what you need to go in the morning, gastroenterologists recommend taking an evening walk.  

In this article, learn how an evening walk supports a good morning poop, plus a few other tips to help you stay regular.

How An Evening Walk Supports a Morning Poop

Moving your body throughout the day is important for so many aspects of health. It promotes strong bones, a healthy heart, balanced blood sugars, mobility and flexibility. It also promotes regular bowel movements!

Stimulates Gut Motility

“Physical activity can help stimulate the muscles in your intestines and promote regular bowel movements,” says Kenneth Brown, M.D., a Texas-based gastroenterologist. In other words, “Walking can improve your gut motility,” says Supriya Rao, M.D., a board-certified gastroenterologist. 

Yet, you may not want to do a tough workout at night. We get it—sometimes that hinders your sleep, which isn’t great for overall health either. So, as an alternative, Rao recommends an evening walk after dinner. It’s a gentle form of movement that can help stimulate your intestinal muscles without spiking cortisol and preventing sleep. 

Plus, it can help relieve bloating—the most common complaint Michael Bass, M.D., Oshi Health’s founding medical director, gastroenterologist and hepatologist, hears from his patients. “Short walks after eating in the evenings can help relieve common gastrointestinal complaints like bloating and flatulence. Walking stimulates the motion of your intestines to help propel food down your GI tract and expel gas,” says Bass. He says that over-the-counter medicines usually provide little relief for bloating, while walking is a free and healthy option!

Helps Relieve Stress

It’s no secret that most adults are super stressed. In fact, in 2024, 43% of U.S. adults said they were more anxious now than they were the prior year. Unfortunately, this stress can lead to gut health issues like constipation. “Stress can disrupt your gut-brain connection, alter your gut microbiota and can slow or speed up digestion, which can lead to bloating, constipation and even diarrhea,” says Rao.

Fortunately, physical activity can relieve stress. Even just a few minutes of aerobic activity can decrease tension and improve your mood, sleep and self-esteem. This is another reason to squeeze in an evening walk. It’s a chance to unwind from the day’s stressors.

For an added bonus, try going with friends or family! A 2024 study in Cureus found that young Japanese adults who exercised regularly with others had lower rates of constipation. Why? Researchers aren’t 100% sure, but they think it could have to do with the role that socializing plays in reducing depression and motivating regular physical activity. Depression is linked with constipation due to the gut-brain axis, so addressing depression may also help manage constipation. Plus, movement is more fun with friends! So you’re more likely to exercise regularly if you invite others along.

Other Tips to Help You Poop in the AM

• Hydrate: “Staying hydrated can help prevent constipation by keeping stools soft and moist,” says Brown. So make sure to drink water with dinner and into the evening. If you struggle with getting up to pee in the middle of the night, spread your fluid intake out throughout the day so you don’t have to drink as much at night to stay hydrated.
• Practice Meditation or Breathwork: “Calming the mind through deep breathing or meditation in the evening can help ensure a good night’s sleep, which can also help gut health through the powerful gut-mind connection,” says Roshini Raj, M.D., a board-certified gastroenterologist. It’s another way to reduce overall stress, which supports gut health. So try a gentle evening yoga class or meditation to lower your stress and lull you to sleep.
• Eat a High-Fiber Dinner: Fiber has a ton of benefits—it’s a key nutrient for gut health, metabolic health, heart health and more! “Fiber adds bulk to your stools and helps them move smoothly through the digestive tract,” explains Rao. How can you meet your fiber needs? Make sure to include high-fiber foods like fruits, veggies, nuts, seeds and whole grains in your dinner.

The Bottom Line

If you’re desperate for a morning poop, there are a few tweaks worth making to your evening routine. For one, try going for a post-dinner walk. The movement can stimulate your intestinal muscles and reduce stress to support regular bowel movements. Consuming fiber and fluids is also essential. So, make sure to enjoy a high-fiber dinner with a glass of water. Finally, incorporate relaxing activities like meditation or breathwork to lower stress and promote quality sleep.