If you have Crohn's disease, there is a 50% chance that you will require surgery to manage your disease. In ulcerative colitis patients, only about 10% will require some type of surgery. After the surgery is over and the surgeon says you can return to your regular activities your thoughts will likely turn to firming up your abdominal muscles. When you're ready, Paige Waehner, About's Guide to Exercise, is ready to start you on the road to fitness.
A few tips to remember before you get started on your new workout routine:
- Get permission from your surgeon and your general practitioner doctor before beginning a new exercise routine.
- Sip water (or sports drinks) before, during, and after your workout to keep from dehydrating (this is especially important for ostomates!).
- Start your exercise routine as part of an overall fitness plan which includes eating a well-balanced diet.
- If you skip a workout don't guilt yourself over it, but resolve to keep your next exercise time.
- Be aware of your limits. For example, contact sports may not be a good idea for those with weakened bones.
The first thing to consider is how to fit an exercise routine into your schedule. Paige advises a day of rest in between each workout session, so three times a week is a good target. You'll want to schedule your workouts at the same time of day to help you get into a routine.
Paige recommends reverse and regular crunches to target abdominal muscles (see Flatten Your Abs for more information). To prevent straining your back muscles, remember to keep your back flat against the floor. It's not necessary to have any exercise equipment to do crunches, but an exercise ball will help target your abs.
Contrary to what many people think, doing large amounts of crunches all at once won't necessarily help you, Paige says. Concentrating on keeping a proper form and doing a variety of exercises is the way to get those abs flattened. "Choose several different exercises to target different portions of your abs, and then do 2 or 3 sets of 15-20 repetitions", Paige advises. See the sample workout routines below for more information.
For Beginners
For Intermediate
For Advanced
Along with tightening up the ab muscles, it is a good idea to put some cardio exercise and weight training into your workout. Walking, running, swimming, and bicycling will help create a good overall fitness routine and are normally easier for people with IBD. Weight training can help strengthen muscles that are weak after inactivity or use of steroids. Paige reminds us that "ab exercises help firm up the muscles of the torso, they don't do much for reducing the body fat that is covering up the abs."
The key to firming and toning is making exercise a habit. Many people will notice that their strength increases quickly after starting a comprehensive fitness program. Weight loss and other noticeable effects will take more time--anywhere from 6 to 18 weeks.
To keep from stagnating or getting bored, Paige recommends keeping a variety in your routine and incorporating many different kinds of exercises to maximize response by your body. Workout videos focusing on ab muscles or yoga or Pilates may also help.
Enlist the help of those around you to keep up with your new fitness routine. Find an exercise buddy, head to a gym for a workout with a trainer, or ask your doctor to recommend an exercise program. With some determination and sweat you can be on your way to looking and feeling great despite the abdominal surgery.
