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You appear to have your bowel movements under control as of now. Am glad to understand that you are incorporating exercise into your daily regime. You also need to eat plenty of fresh fruits and vegetables in your diet everyday. Include lettuce, palak or spinach as well as they improve the roughage load in the intestines. Drink 1-2 litres of water a day. If you have occasional constipation
for 2-3 days you may take 2 tablespoons of Ispaghulla husk and add it to a 180ml glass of warm water and drink towards evening, that you may have your bowel movement by morning. You may eat sesame seeds, around half a handful whenever you get constipation. Try these methods for good relief.