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.More from NIH: Ulcerative Colitis
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Tai Chi
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A gentle form of martial arts that focuses on slow, flowing movements and deep breathing. It helps improve circulation, reduce stress, and promote overall well-being, making it a great option for those with IBD.
2
Elliptical Trainer
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A low-impact alternative to running, the elliptical provides a smooth motion that’s easy on the joints and digestive system. It can help improve cardiovascular fitness without jarring movements.
3
Light Aerobics
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Low-intensity aerobic workouts, such as water aerobics or seated exercises, can improve heart health while minimizing stress on the gut. These workouts can be adjusted to energy levels.
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Cycling
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Riding a stationary or outdoor bike is a great way to improve endurance and muscle strength without putting too much pressure on the joints. Keeping the intensity moderate helps prevent unnecessary strain.
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Dancing
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A fun and engaging way to get moving without feeling like exercise. Gentle dance styles like ballroom or low-impact dance workouts can boost mood and promote movement without excessive strain.
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Hiking
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Walking on nature trails at a relaxed pace can reduce stress while providing moderate cardiovascular benefits. Staying hydrated and planning rest breaks is essential to avoid fatigue.
7
Yoga
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Focused on gentle movements, stretching, and breathing exercises, yoga can help reduce inflammation, ease digestive discomfort, and lower stress levels, which is crucial for IBD management.
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Walking
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A low-impact activity that helps improve circulation, reduce stress, and support digestion. Walking at a moderate pace can be gentle on the body while still providing cardiovascular benefits.
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Stretching
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Stretching exercises can help relieve muscle tension and improve flexibility. Regular stretching can also aid in reducing stress and promoting relaxation, which is important for gut health.
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Strength Training
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Light strength training using body weight, resistance bands, or light weights can help maintain muscle mass, which may be affected by IBD-related weight loss or medication side effects.
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Rowing Machine
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A full-body workout that enhances cardiovascular health and muscle endurance. Using proper form and avoiding excessive intensity helps prevent unnecessary strain.
12
Swimming
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A full-body, low-impact workout that minimizes joint strain while improving cardiovascular health and muscle tone. The buoyancy of water makes it ideal for people experiencing fatigue or joint pain due to IBD.
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Resistance Band Workouts
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Using resistance bands instead of heavy weights allows for controlled muscle strengthening with minimal risk of overexertion, which is helpful during flare-ups or recovery periods.
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Mindfulness Meditation
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While not a physical exercise, mindfulness meditation helps manage stress, which is a significant trigger for IBD symptoms. Practicing deep breathing and relaxation techniques can support gut health and overall well-being.
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Pilates
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This exercise strengthens core muscles without excessive strain on the digestive system. It also promotes flexibility and balance, which can be beneficial for overall gut health.