Best advice for getting your workouts in with IBD.
Exercising with IBD requires listening to your body and adjusting intensity based on symptoms. Low-impact activities like walking, swimming, or yoga can improve overall fitness without causing flare-ups. Hydration is crucial, especially for those with diarrhea. Plan shorter, more frequent workouts, and avoid heavy lifting during active flares to minimize stress on the digestive system.More from NIH: Ulcerative Colitis
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1
Track Your Progress
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Keeping a journal of your workouts, symptoms, and energy levels can help you identify patterns and adjust your routine accordingly.
2
Break Workouts into Segments
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Instead of one long workout, try multiple shorter sessions throughout the day. This approach reduces fatigue and helps prevent flare-ups.
3
Focus on Flexibility
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Stretching regularly can ease muscle tightness and improve mobility. Gentle stretches before and after workouts can enhance overall movement.
4
Modify Exercises as Needed
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If an exercise causes pain or discomfort, adjust the movement, reduce intensity, or choose an alternative. Customizing workouts to your needs is key.
5
Stay Hydrated
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Dehydration can worsen IBD symptoms, so drink water before, during, and after exercise. Consider electrolyte-rich drinks if sweating excessively.
6
Choose the Right Time of Day
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Some people with IBD feel better exercising in the morning, while others prefer evenings. Find the time that works best for your energy levels and symptoms.
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Cool Down After Exercise
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A proper cool-down, including stretching and deep breathing, helps regulate heart rate and reduce muscle stiffness while aiding digestion.
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Pack Emergency Supplies
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Bring essentials like water, medications, wet wipes, and a change of clothes, especially when working out away from home. Having supplies on hand reduces anxiety.
9
Start Slow
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If you’re new to exercising or returning after a flare-up, begin with gentle movements such as short walks or stretching. Gradually increase intensity as your body allows.
10
Exercise During Remission
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Workouts are more effective and enjoyable when symptoms are under control. If you're in a flare, focus on light movement rather than intense exercise.
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Consult a Trainer (IBD-Savvy)
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If possible, work with a personal trainer who understands IBD and can tailor a workout plan that suits your needs, energy levels, and limitations.
12
Adjust Intensity on Bad Days
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If you’re experiencing a flare or fatigue, opt for low-intensity activities like stretching, deep breathing, or a short walk instead of skipping movement entirely.
13
Warm Up Properly
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A slow, gradual warm-up prepares your muscles and joints while reducing strain on your digestive system, making your workout safer and more comfortable.
14
Prioritize Recovery Time
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Give your body adequate rest between workouts to prevent overexertion, especially during or after a flare-up. Proper recovery enhances long-term fitness progress.
15
Listen to Your Body
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Pay close attention to signs of fatigue, discomfort, or worsening symptoms. If you experience pain or exhaustion, modify or stop your workout as needed.
16
Practice Gentle Yoga
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Yoga can help reduce stress, improve flexibility, and aid digestion. Poses like child's pose, cat-cow, and gentle twists may relieve bloating and cramping.
17
Consult Your Doctor
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Before starting any exercise routine, check with your doctor to ensure it aligns with your current health condition, symptoms, and medication effects. They can provide guidance on safe workout intensity and modifications.
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Avoid Exercising After Eating
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Wait at least 1-2 hours after a meal before exercising to prevent discomfort, bloating, and digestive distress.
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Core Strength
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Strengthening your core helps with posture, digestion, and overall stability. Gentle exercises like pelvic tilts, bridges, and modified planks can be beneficial.
20
Manage Stress with Exercise
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Physical activity helps lower stress and anxiety, which can trigger flare-ups. Focus on mindful exercises like yoga, walking, or swimming.
21
Try Pilates
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Pilates strengthens the core, improves posture, and enhances flexibility without placing too much strain on the body, making it an excellent choice for those with IBD.
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Stretch Before Bed
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Light stretching or restorative yoga before bedtime can relax your muscles, ease tension, and support better digestion overnight.
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Strength Training
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Light resistance training can improve muscle mass and overall strength without excessive strain. Use bodyweight exercises or resistance bands to start.
24
Avoid High-Intensity Workouts
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Strenuous activities, such as heavy weightlifting or HIIT, can trigger symptoms and increase stress on the digestive system. Opt for moderate-intensity exercises instead.
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Incorporate Breathing Exercises
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Controlled breathing techniques, such as diaphragmatic breathing, can help reduce stress, support digestion, and improve workout endurance.
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Set Realistic Goals
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Focus on achievable fitness goals based on your health and current ability. Celebrate small victories, like completing a short walk or stretching routine.
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Wear Comfortable Clothing
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Opt for breathable, non-restrictive clothing to avoid unnecessary pressure on your abdomen, which can help prevent discomfort.
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Monitor Energy Levels
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Fatigue is common with IBD, so track how your body responds to different workouts. If you're overly tired, prioritize rest or lighter activities.
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Choose Low-Impact Workouts
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Activities like swimming, yoga, and cycling put less strain on your joints and digestive system while still improving cardiovascular health and strength.
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Exercise Outdoors
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Fresh air and natural surroundings can reduce stress and improve mood, making outdoor activities like walking or hiking beneficial for mental and physical health.