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.
1
Track Your Progress
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Keep a journal of your workouts and symptoms to identify patterns or triggers.
2
Break Workouts into Segments
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Do shorter, more frequent sessions rather than one long workout to reduce strain.
3
Focus on Flexibility
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Include flexibility exercises like stretching to prevent muscle tension and aid digestion.
4
Modify Exercises as Needed
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Modify exercises based on how you feel, such as switching from running to walking if necessary.
5
Stay Hydrated
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Drink plenty of water before, during, and after exercise to prevent dehydration.
6
Choose the Right Time of Day
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Find a time when your symptoms are least active to plan your workouts, such as mid-morning.
7
Cool Down After Exercise
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End workouts with a gentle cool-down, such as stretching, to avoid cramps or stiffness.
8
Pack Emergency Supplies
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Bring any necessary IBD supplies (like wipes or medication) with you during workouts.
9
Start Slow
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Begin with light exercises like walking or stretching to see how your body responds.
10
Exercise During Remission
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Try to exercise when your IBD is in remission or when symptoms are mild.
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Consult a Trainer (IBD-Savvy)
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If possible, work with a fitness trainer experienced with IBD to create a safe and effective workout plan.
12
Adjust Intensity on Bad Days
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Lower the intensity of your workout during flare-ups or days when you feel unwell.
13
Warm Up Properly
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Always start with a gentle warm-up to ease into physical activity.
14
Prioritize Recovery Time
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Give your body enough time to rest and recover between workout sessions.
15
Listen to Your Body
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Pay attention to how you feel; stop or rest if you experience pain or discomfort.
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Practice Gentle Yoga
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Engage in gentle yoga poses to improve flexibility, strength, and relaxation.
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Consult Your Doctor
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Get medical clearance from your doctor before starting a workout routine.
18
Avoid Exercising After Eating
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Wait at least 1-2 hours after meals before working out to avoid triggering digestive issues.
19
Manage Stress with Exercise
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Use exercise as a way to manage stress, which can help reduce IBD flare-ups.
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Core Strength
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Focus on gentle core exercises to support abdominal muscles without aggravating IBD symptoms.
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Try Pilates
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Consider Pilates to build core strength, improve posture, and enhance flexibility.
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Stretch Before Bed
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Incorporate light stretches before bed to relax your body and aid digestion.
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Strength Training
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Incorporate light strength training exercises to build muscle without overexerting.
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Avoid High-Intensity Workouts
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Skip high-intensity or prolonged workouts that may trigger symptoms or fatigue.
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Incorporate Breathing Exercises
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Practice breathing exercises during your workout to manage pain and reduce stress.
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Set Realistic Goals
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Set achievable workout goals based on how you’re feeling day-to-day.
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Wear Comfortable Clothing
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Choose loose, breathable workout clothes that won’t irritate your abdomen.
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Monitor Energy Levels
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Pay attention to your energy levels and avoid pushing yourself on low-energy days.
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Choose Low-Impact Workouts
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Opt for low-impact exercises like swimming, yoga, or cycling to reduce strain.
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Exercise Outdoors
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If possible, get outside for fresh air and low-impact activities like walking or light jogging.