Best exercises when you have IBD.
Low-impact exercises like walking, swimming, and yoga can reduce inflammation, improve digestion, and support overall well-being without straining the gut. Avoid high-intensity workouts during flare-ups, as these may worsen symptoms. Focus on consistency and mindfulness to maintain a healthy, active lifestyle.
1
Tai Chi
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Improves balance, flexibility, and mental calm through slow, controlled movements; reduces stress. Join a beginner Tai Chi class or follow online videos; practice mindful breathing.
2
Elliptical Trainer
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Low-impact cardio exercise that minimizes joint strain while improving stamina. Begin with short, low-resistance sessions; gradually increase time and intensity.
3
Light Aerobics
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Low-intensity aerobics can improve heart health and stamina without placing too much strain on the body. Try low-impact routines at home or in a gym; adjust based on energy and symptom levels.
4
Cycling
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Low-impact cardio that builds strength and endurance while being easy on joints. Start with gentle cycling, either outdoors or on a stationary bike, and gradually increase pace.
5
Dancing
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Fun, low-impact way to improve cardiovascular health and flexibility; reduces stress. Try dancing at home or joining a class that allows for slow, controlled movements.
6
Rice Cakes with Peanut Butter
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Plain rice cakes with a small portion of smooth peanut butter or almond butter.
7
Hiking
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Combines physical activity with time spent in nature, reducing stress and improving cardiovascular health. Start with short, easy hikes; bring plenty of water and rest when needed to avoid overexertion.
8
Yoga
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Reduces stress and inflammation, improves flexibility, and supports mental well-being. Begin with gentle styles like Hatha or restorative yoga; focus on deep breathing and relaxation.
9
Walking
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Low-impact, improves cardiovascular health, and relieves stress; easily adaptable to energy levels. Start with short walks and gradually increase time and intensity as tolerated.
10
Stretching
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Enhances flexibility, reduces muscle tension, and helps manage pain from stiffness or inactivity. Incorporate daily stretching routines focusing on major muscle groups; hold each stretch gently.
11
Strength Training
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Builds muscle strength and improves endurance, which can help manage fatigue. Use light weights or resistance bands to start; focus on low-intensity, full-body exercises.
12
Rowing Machine
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Full-body, low-impact cardio exercise that strengthens muscles and improves endurance. Start with short sessions on low resistance; focus on proper form and breathing.
13
Resistance Band Workouts
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Gentle, strength-building exercises that support muscle tone and core strength. Use light resistance bands and focus on slow, controlled movements to avoid injury.
14
Swimming
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Full-body, low-impact exercise that’s easy on joints and good for improving cardiovascular fitness. Start with short swim sessions; adjust intensity based on energy levels and symptoms.
15
Mindfulness Meditation
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Not an exercise, but beneficial for reducing stress and inflammation, which can help IBD symptoms. Practice mindfulness or guided meditation daily to help manage stress and promote relaxation.
16
Pilates
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Strengthens core muscles, improves flexibility, and promotes body awareness; low-impact and gentle. Try beginner Pilates classes or at-home workouts focused on breathing and slow, controlled moves.