Getting Back to the Gym After Stoma Surgery

“How long will it be before I can get back into the gym?” is a question some of us ostomates first think of when we are discussing exercising options with your stoma nurses.

I remember asking this question to my consultant and his answer was quite simple: Usually, we say around 12 weeks but let’s just take it step by step. Let’s learn to crawl, walk, run and then lift. I have been fortunate that I am able to exercise, pretty much, in the same way as I did before my surgery. It’s been a lifeline for me as I use the gym for both my physical and mental health.

Exercise before surgery

I have always exercised. I was super active as a kid, swimming, running, playing rugby, football, water polo every day at school. It’s been such a huge part of my life and having a stoma should stop that.

Before my surgery I spent a lot of the summer building my strength up for the upcoming operations and it’s something that I am still very passionate about. Don’t get me wrong, I am very much on the ‘yo yo’ end of a gym routine. I tend to have great periods of intense workouts, for 6 weeks at a time. Life then gets in the way. Be it work, life or something else, I always end up back slipping back into being lazy.

This reason has spurred me on to do the marathon this year, to finally achieve a huge fitness milestone and run the London Marathon will be such an achievement. I love the dedication I now have for running, moreover it’s making me go to the gym more as well, so I can maintain my muscle strength

Exercising with a stoma

Exercising with stoma is easy. Plan what to do and take it step by step. You know your body and what you need, so listen to it and keep at it. My routine now is pretty good. Either gym or run first thing in the morning before work and then have a short run after work. Just getting outside really does help you shift the work worries off and enjoy your evenings more.

When I gym I will wear a support band and my support garments. I only do this as it gives me some comfort and my bag isn’t moving around a lot. My work outs will vary every time I go. I could be doing cross fit one day to a HIIT body workout the next, or just large compound slow movements.

If you are thinking about getting into the gym or exercise again, DO IT!

It’s good for you! Don’t be nervous just start by getting into some movement. Even if that is simply walking. Walk and then maybe walk a bit farther and so on. If you can walk, maybe a little jog and then walk again. You will be able to accomplish so much with your stoma, its more the mental side of it. So, work out what makes you comfortable and then go from there.

My biggest concern

My biggest concern though is my diet. After a long overindulgent Christmas, I have set myself a goal to trim down a bit and this will also help me get into shape for the marathon. Your diet doesn’t need to change too drastically. Eat the foods you enjoy; just don’t overeat on all the foods you know aren’t that healthy for you.

I am eating more protein now, to help with all the training I am doing and to help my muscles. I use protein powders, which some of your guys with IBD may not be able to have. If you want to use protein powders, I will speak to your doctors and work out what is not going to cause you any issues. Pre surgery protein powder would make me flare quicker than you could say “protein powder!”. So, work out what is going to be ok for you. If not have a meal with a larger portion of protein if that is your goal.

We are now around 16 weeks away from the Marathon, so we have a long way to go! I have already run half distance, but the second half is where it’ll be tough!

If you want to follow my journey, give me a follow @ibdlife and hopefully I will hear from you!

Much love

Ant