Exercising with a Stoma: My Journey and Top Tips

Hello everyone! As someone who has lived with an ileostomy for 17 years, staying active has always been a cornerstone of my well-being. Last year, I took on the Crohn’s & Colitis Big Winter Workout, committing to at least 31 minutes of exercise every day in January. The experience was not only transformative for my health but also deeply fulfilling—raising £550 for research and care for those affected by Crohn’s and Colitis. This year, I’m thrilled to take on the challenge again, hoping to surpass last year’s fundraising total.

In this post, I’ll share my top tips for exercising with a stoma, along with some encouragement for anyone wondering if fitness is possible with this life-changing surgery. Spoiler alert: it absolutely is!

Physical activity is essential for everyone, but it’s particularly beneficial for those of us living with a stoma. Exercise can:

• Boost energy levels.
• Improve mental health.
• Enhance core strength, which is crucial for stoma management.
• Aid digestion and overall well-being.

Living with a stoma doesn’t mean you have to sideline your fitness goals. In fact, it’s an opportunity to redefine what your body is capable of. I was the ‘fat kid’ at school, and NEVER thought I would be passionate about fitness – but since having my stoma, it has given me a new lease of life. It’s like… taking back my power!

There are a few things you need to know when starting your fitness journey. So, I thought I would just highlight some things to consider in this blog post.

Start slow and listen to your body

After surgery, it’s crucial to give your body time to heal. Start with gentle activities like walking or light yoga before gradually introducing more intensity. Even seasoned fitness enthusiasts need to rebuild their strength post-surgery, so patience is key.

Invest in supportive gear

Wearing a supportive ostomy belt or wrap can provide extra security and confidence during workouts. These accessories help minimise movement of the bag and reduce strain on your stoma area. The ostomy belts were a real gamechanger for me!

Hydration is key

Having an ileostomy means your body absorbs less water, so staying hydrated is especially important. Make it a habit to drink water before, during, and after exercise to prevent dehydration. I also find electrolyte drinks allow you to get all the minerals you need for hydration!

Download your free guide to hydration for people with an ostomy.

Focus on core strength

Strengthening your core muscles can help support your stoma and reduce the risk of hernias. Start with gentle core exercises, avoiding anything that causes discomfort. Planks, bridges, and bird dogs are excellent options to begin with.

Check out the free guide from CliniMed with advice for people with a stoma on how to build core strength.

Choose activities you love

Exercise should be enjoyable! Whether it’s cycling, swimming, yoga, or dancing, find activities that make you feel good. For me, Peloton rides and yoga sessions are a big part of my routine.

Adapt as needed

Don’t be afraid to modify exercises to suit your needs. For example, if you’re lifting weights, focus on proper form and opt for lighter loads to protect your core.

Mind your diet

Fuelling your body with the right nutrition is vital, especially when exercising. Since certain foods can affect how your stoma functions, it’s a good idea to stick with what works for you, especially before a workout.

Find more information on diet and nutrition for people with a stoma download CliniMed’s free guide.

Have a plan for bag management

Plan your exercise sessions around your stoma’s schedule to minimize interruptions. Emptying your bag before a workout can help you focus without distractions. Nothing worse than just getting into your workout and your bag getting full!

Celebrate small wins – every step counts

Whether it’s walking for five minutes longer or completing a challenging yoga pose, celebrate your progress. This is something I need to work on!!

Build a support system

Joining a community of ostomates or fitness enthusiasts can provide encouragement and accountability. Sharing your journey can inspire others and keep you motivated. That’s why I enjoy Peloton – the community is great.

Last year, the Big Winter Workout was a game-changer for me. It gave me a sense of purpose, improved my fitness, and allowed me to give back to a cause close to my heart. This year, I’m committing to 31 minutes a day for 31 days once again, and I’m inviting you to join me. Every contribution brings us closer to better treatments, support, and awareness for those living with Crohn’s and Colitis. Together, we can make a real difference.

Living with a stoma doesn’t mean giving up on fitness; it means approaching it with a new perspective. By starting slow, using the right tools, and finding joy in movement, you can achieve your fitness goals while embracing life with a stoma.

If you’re unsure about exercise post-surgery or have any other health issues that you worry may be affected by exercising, consult your Stoma Care Nurse or other healthcare professional.

Here’s to health, strength, and smashing our goals—one step at a time!

Nathan x