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
101
29
Keep a journal of your workouts and symptoms to identify patterns or triggers.
2
Break Workouts into Segments
87
19
Do shorter, more frequent sessions rather than one long workout to reduce strain.
3
Focus on Flexibility
100
38
Include flexibility exercises like stretching to prevent muscle tension and aid digestion.
4
Modify Exercises as Needed
94
34
Modify exercises based on how you feel, such as switching from running to walking if necessary.
5
Stay Hydrated
96
36
Drink plenty of water before, during, and after exercise to prevent dehydration.
6
Choose the Right Time of Day
82
24
Find a time when your symptoms are least active to plan your workouts, such as mid-morning.
7
Cool Down After Exercise
80
22
End workouts with a gentle cool-down, such as stretching, to avoid cramps or stiffness.
8
Pack Emergency Supplies
103
46
Bring any necessary IBD supplies (like wipes or medication) with you during workouts.
9
Start Slow
80
25
Begin with light exercises like walking or stretching to see how your body responds.
10
Exercise During Remission
82
33
Try to exercise when your IBD is in remission or when symptoms are mild.
11
Consult a Trainer (IBD-Savvy)
69
21
If possible, work with a fitness trainer experienced with IBD to create a safe and effective workout plan.
12
Adjust Intensity on Bad Days
63
17
Lower the intensity of your workout during flare-ups or days when you feel unwell.
13
Warm Up Properly
54
13
Always start with a gentle warm-up to ease into physical activity.
14
Prioritize Recovery Time
55
19
Give your body enough time to rest and recover between workout sessions.
15
Listen to Your Body
62
27
Pay attention to how you feel; stop or rest if you experience pain or discomfort.
16
Practice Gentle Yoga
41
8
Engage in gentle yoga poses to improve flexibility, strength, and relaxation.
17
Consult Your Doctor
42
10
Get medical clearance from your doctor before starting a workout routine.
18
Avoid Exercising After Eating
56
25
Wait at least 1-2 hours after meals before working out to avoid triggering digestive issues.
19
Core Strength
48
18
Focus on gentle core exercises to support abdominal muscles without aggravating IBD symptoms.
20
Manage Stress with Exercise
58
28
Use exercise as a way to manage stress, which can help reduce IBD flare-ups.
21
Try Pilates
40
11
Consider Pilates to build core strength, improve posture, and enhance flexibility.
22
Stretch Before Bed
58
30
Incorporate light stretches before bed to relax your body and aid digestion.
23
Strength Training
35
7
Incorporate light strength training exercises to build muscle without overexerting.
24
Avoid High-Intensity Workouts
31
11
Skip high-intensity or prolonged workouts that may trigger symptoms or fatigue.
25
Incorporate Breathing Exercises
27
12
Practice breathing exercises during your workout to manage pain and reduce stress.
26
Set Realistic Goals
17
4
Set achievable workout goals based on how you’re feeling day-to-day.
27
Wear Comfortable Clothing
23
10
Choose loose, breathable workout clothes that won’t irritate your abdomen.
28
Monitor Energy Levels
16
5
Pay attention to your energy levels and avoid pushing yourself on low-energy days.
29
Choose Low-Impact Workouts
14
4
Opt for low-impact exercises like swimming, yoga, or cycling to reduce strain.
30
Exercise Outdoors
14
6
If possible, get outside for fresh air and low-impact activities like walking or light jogging.