It might come as a surprise, but if you have ulcerative colitis (UC), exercise can help you feel better and prevent some common problems that are related to the disease. Check out these great ways that workouts can boost your health. Your doctor can help you decide what kind of activity -- and how much -- is best for you.
1. Strengthen Your Bones
Because you have ulcerative colitis, your bones might not be as strong as they should be. Thirty percent to 60% of people with inflammatory bowel disease (including UC and Crohn's disease) have low bone density, according to the Crohn's and Colitis Foundation of America.
This could be because of the disease itself. Proteins called cytokines that are part of your response to inflammation may change how your body breaks down old bone and creates new bone.
Another reason you may have weaker bones when you have UC is that corticosteroids, which treat your disease, make you more likely to get osteoporosis.
Whatever the cause of your bone trouble, exercise can help. Bone, like muscle, is living tissue that gets stronger with physical activity.
Try this: Weight-bearing activities can help strengthen bones. It's the kind of exercise that makes your body work against gravity, and includes things like using weights as well as walking, climbing stairs, and dancing.
2. Keep Your Muscles and Joints Working
As many as 1 of every 4 people with inflammatory bowel disease have inflammation in their joints, too. Inflammation, as well as corticosteroid use and problems with nutrition, can lead to weaker muscles, which puts more strain on your joints.
Regular exercise makes your muscles stronger and helps your joints move more easily.
Try this: The weight-bearing activities that help your bones also help your muscles and joints. Aerobic or cardio exercise that gets your heart beating faster, such as fast walking, builds muscles and strengthens joints, too. If pain makes it tough, try low-impact workouts such as swimming or cycling.
Stretching should also be part of your plan to help keep your muscles and joints flexible.
3. Recover From Surgery Faster
If you had an operation to treat your ulcerative colitis, regular exercise may make your recovery easier. It strengthens your muscles, keeps your blood circulating to prevent blood clots, and helps keep your lungs clear.
After surgery, ask your doctor when it's OK to start to work out again. If you're in good shape and you exercised regularly before your operation, you can probably start as soon as you feel up to it. For the first month, you may want to work out more slowly, perhaps for 30 to 45 minutes twice a week. But check with your doctor.
Try this: Start with walks, going up and down stairs, or easy fitness video workouts. Don’t do hard workouts or moves such as sit-ups, and don’t lift anything heavier than 15 pounds for about 6 weeks after your operation.
4. Lower Stress
Stress doesn't cause ulcerative colitis, but many people find that it makes their symptoms worse. Being active is a proven way to help tame stress.
Try this: Choose an activity with gentle, relaxing movements. Try yoga, tai chi, or walking.
5. Lift Your Mood
If living with ulcerative colitis starts to wear you down emotionally, exercise can help. Doing anything aerobic can boost your mood because it prompts your body to make endorphins, which are your body’s natural pain relievers and feel-good chemicals.
Try this: Take a brisk walk, go dancing, work out at the gym, or do any activity that you can comfortably enjoy.
6. Help Prevent Colon Cancer
Regular exercise may make this disease less likely. When researchers combed through 52 studies on the topic, they found that people who exercised the most (brisk walking for 5 or 6 hours a week) were 24% less likely to develop colon cancer than those who exercised the least (just a half-hour a week).
Could exercise help prevent colon cancer in people with UC, too? That’s not yet clear. But with so many perks from being active, it can’t hurt to try, especially since people with ulcerative colitis are more likely to get colon cancer.
Try this: Work up a sweat by walking fast, biking on hills, or other activities that really get you moving. If you're just starting out, go slow and gradually challenge yourself more as you build your fitness. For some people, hard exercise may trigger cramps and diarrhea, so you may need to keep the intensity moderate or switch to a different kind of exercise.
Exercise Dos and Don'ts for Ulcerative Colitis
Physical activity can keep you healthy and improve your life, but your UC may put some limits on the types you do. To exercise comfortably and safely:
- Use an online workout or DVD at home if gas or diarrhea makes it uncomfortable to take a group class.
- Walk or jog on a treadmill, rather than outside, if you need to stay close to a restroom.
- Don't exercise when it's very hot, which can make dehydration more likely.
- Switch to a gentler kind of workout if you get diarrhea after aerobics or lifting weights.
- Drink plenty of fluids before and after exercising, especially if you have diarrhea or ostomy discharge. Water is always a good choice. So are sports drinks with glucose or fructose plus electrolytes.