Exercise with a stoma | by Anna
When I had my stoma surgery I couldn’t wait to get back into exercise, whilst I was reversed, I couldn’t run for any longer than five minutes without having an accident. Now I can run for two hours or longer with no issues and for that I am so grateful for my stoma.
Exercise has taken many forms for me. I used to be a competitive athlete; I have even represented Great Britian. I went through a wobbly patch where I didn’t do enough exercise and felt my mental and physical health suffer, I have now found my spark again and have got back into swimming and running and have entered my first marathon this summer, so I am in the thick of training for this.
Getting back into exercise after surgery can be scary, your body has been through such a significant change. There are so many new things to consider but with appropriate planning and preparation exercise can be enjoyable again. I am a big advocate for exercising with a stoma, it has huge benefits such as aiding recovery from surgery, strengthening core muscles, building confidence and improving mental health.
Whether your plan is to start couch to 5k or enter a marathon here are some tips that might help you:
Build up
It is important to start off slowly and build up on your workouts. Whether you did not exercise prior to your surgery or exercised every day, your body has been through significant trauma so it will take time to get back to normal. I started off with walks and gentle swims while avoiding heavy lifting to reduce my chances of injury whilst building my strength back up.
Prepare
For me preparation is key, I try to make sure my bag is secure and empty as best I can so I have confidence my workout will be leak free. For my bigger events such as races I like to change my bag the night before to ensure it is on comfortably.
Having the correct products is absolutely essential. Using the eakin seals® has helped my skin to remain healthy and the flange extenders protect my skin under my bag from any friction.
What to wear
One of the most important things to consider when getting into exercise is what to wear. I always make sure I have appropriate supportwear on for the activity I am doing, this makes me feel more comfortable. It can be tempting to wear black clothing or loose clothing but don’t be scared to wear something fun. I love to wear patterned clothing which can disguise any bag outlines and helps if a leak occurs.
Food and fluid
Hydration is key when exercising with a stoma, particularly if you have high output. Having a bottle of water with you or nearby is a great idea and even adding an electrolyte tablet or some squash can help keep your salt levels balanced.
If you are taking part in competitive sport or longer activities, consider taking some energy gels to help you keep going stronger for longer.
Choosing what to eat before exercise can be difficult. Morning activities are my favorite as my stoma is generally quiet but exercising after eating causes my stoma bag to fill up. I would recommend eating something high in long-lasting carbohydrates such as porridge to keep your energy levels up but also prevent your bag from filling too much.
Taking spare clothes and supplies
There is always a chance an unexpected leak might happen, with the added strain on your body, change of body temperature and sweat during exercise. Understandably, this can be one of the biggest worries when trying to get back into exercise. I always make sure I have a full bag change with me, usually in my locker or bag for activities such as swimming, and when I am on long runs I wear a running backpack so I can carry my extra supplies.
Exercising with other people
Find local sports groups to join. I have had leaks during long runs, a couple of them particularly bad, running down my legs and all over my clothes but working out with a supportive group of people there was no judgement, and they helped me to feel empowered rather than embarrassed.
Work within your body limits
Remember exercise is for everyone, your stoma shouldn’t stop you doing the exercise you love within reason. Don’t put too much pressure on yourself, just enjoy it!
If you’re looking to get back into exercise and not sure where to start you can always contact your stoma nurse or there is a wealth of information online and on social media, so go get back out there, you will feel great!
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