Working out with a stoma

Working out with a stoma: my top tips for staying active

Living with a stoma doesn’t mean you have to give up your fitness routine or active lifestyle. In fact, staying active can boost your confidence and help you feel more in control of your body. As someone who’s had a stoma for the last 3+ years, I’ve found ways to adjust my workouts, manage my stoma, and stay active in a way that feels good to me. Here are my top tips for working out with a stoma!

Ease into it gradually

After surgery, you have to take things slowly and allow your body to fully heal before diving back into exercise. I was hesitant at first, especially when it came to core exercises, as I feared I might cause a hernia. However, over time, I gradually built up my strength and endurance. Start small and work your way up—don’t feel pressured to rush the process. And remember, always consult with your healthcare professional before starting a new fitness routine, especially if you’re unsure about what exercises are safe for you.

You can do more than you think

One of the biggest mental hurdles for me was feeling limited by my stoma. I was particularly worried about core exercises like sit-ups or crunches, thinking they were off-limits. However, with the right approach, I learned that having a stoma doesn’t stop you from doing these activities. You might need to modify your routine, but there are still plenty of exercises that can keep you feeling strong and fit.

Preparing for the gym

Preparation is key to feeling comfortable and confident at the gym. Here’s what works for me:

• Change your stoma bag: I always put on a fresh bag before going to the gym so I know it’s secure.
• Empty your bag before starting: It’s a small but important step to ensure you feel comfortable during your workout.
• Wear the right gear: Personally, I stick with high-waisted leggings or shorts, which provide the support I need. If you feel you need extra support, look into getting a stoma support belt. These belts can help prevent hernias or prolapses while keeping you comfortable.

Stay hydrated

Whether it’s water, or Lucozade, staying hydrated is essential, especially when you’re working out with a stoma. Dehydration can affect anyone, but if you have a stoma, it’s something to pay extra attention to. Drink plenty before, during, and after your workout.

Bring stoma supplies with you

If it makes you feel more comfortable, pack a bag with extra stoma supplies just in case and keep it in the lockers at the gym. It’s always good to have a backup plan, so familiarise yourself with the nearest toilets at your gym. Knowing where to go if you need to change your stoma bag can give you peace of mind.

Bag tips for core workouts

Depending on which type of stoma bag you wear, you might need to adjust your approach to specific exercises. I personally use the Pelican ModaVi bags, which can fold in half. This feature is super useful for core-based workouts, as it gives me more flexibility and ensures the bag isn’t in the way during crunches or my Pilates classes.

Combine strength training and cardio

For me, combining strength training and cardio has been vital. Due to prolonged use of steroids from my ulcerative colitis (UC), I have weakened bones, so building muscle and staying active is important for my overall health. Strength training helps to protect my bones, while cardio boosts my endurance and keeps me feeling energetic. You can read more about my osteopenia diagnosis and its impact on my fitness routine in my previous blog!

My current fitness routine

Right now, I aim to fit in four exercise sessions a week. My routine is a mix of Pilates, gym-based strength training, and running. On top of that, I make sure to hit 10,000 steps every day. Your routine will depend on your personal fitness goals and lifestyle, but this is what works for me.

• Running: This is something I started earlier this year and fell in love with. I’m slowly building up my running distance again after recovering from a hip fracture.
• Strength training: This has become a bigger focus for me recently, as my healthcare provider advised me to strengthen my muscles to better support my bones.
• Pilates: I love Pilates because it’s led by an instructor who offers various levels for each exercise. This allows me to tailor my workout to my body’s needs and how I’m feeling that day.

Why staying active matters

Movement is essential, no matter what form it takes. Whether it’s running, Pilates, or simply walking, staying active helps me feel better physically and mentally. It strengthens my body, boosts my mood, and gives me a sense of achievement. Whatever your fitness level, find something you enjoy and keep moving – it’s good for you in more ways than one!

If you’re looking for stoma-friendly products that support an active lifestyle, I highly recommend checking out Pelican Healthcare’s range. Their products, like the Pelican ModaVi bags, make staying active with a stoma so much easier.

Summer
@summers_stoma