9/14/23, 3:14 PM Exercise benefits those with IBD!

- Nutrition 4 IBD

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Exercise benefits those with IBD!

Exercise can reduce symptoms and improve quality of life! - December 7, 2022

By Sydney Taylor-Klaus
She is interning with Nutrition4IBD and Nutrition4Kids until starting medical school in 2023
...

Staying active and exercising provides lots of benefits for most people, with even more advantages for those with
IBD (Inflammatory Bowel Disease). Recent research in IBD suggest physical activity can:

Help avoid relapse and maintain remission

Prevent onset in high-risk patients
Improve overall health
Improve quality of life
Reduce fatigue
Lessen depression and anxiety

How this works

Your brain sends messages, or signals, all over your body, some of which can cause inflammation and some can reduce it. In
IBD, there is an imbalance in the inflammation signals. Exercise can increase the anti-inflammation signals from your brain
while decreasing the inflammatory ones resulting in a marked improvement in your body's inflammatory markers.

Different ways to stay active

Your muscles use energy when they move—that's physical activity. Exercise is a planned, structured, and sometimes repeated
form of physical activity.

Staying active can look different for everyone so here are some suggestions of ways to stay active in general and through
exercise. (Don't forget to stay hydrated.) This table includes examples of exercises that improves the quality of life for those
with IBD, according to research studies.

Activity Frequency

Low-intensity walking 30 minutes 3 times a week

Yoga Postures and meditation 1 hour daily

Yoga 90 minutes once a week

Running 3 times per week

Weight/Strength Training 2-3 times per week

Moderate-intensity continuous training (MICT) 3 times per week

High Intensity Interval Training (HIIT) 3 times per week

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But you should also know, there are many other ways to stay active. Here are some ideas. (Please email us with others that
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9/14/23, 3:14 PM Exercise benefits those with IBD! - Nutrition 4 IBD
But you should also know, there are many other ways to stay active. Here are some ideas. (Please email us with others that
you use)

Take the stairs: when possible, use the stairs if you are going up one floor or down two.
Take walking breaks: get up and walk around the room once when you are switching to a new task. This can keep blood
flowing and help maintain focus.
Get outside: after work or school try to spend some time outside. Or step outside during lunch break or recess.

Tips on how to get started and continue making physical activity a part of your life
Starting a new routine can sometimes feel overwhelming so pick what is right for you.

Set a S.M.A.R.T. goal — Make a goal that is Specific, Measurable, Achievable, Realistic, and has a Time-frame
Start out slow and be patient with yourself! Habits don't start overnight
If your goal is to run 30min 3 times a week, start out with 5-10 min then increase when it feels manageable
Schedule when you will be working out and set reminders at so you don't forget
Pull out clothes the night before a morning workout
Set alarms
Enjoy what you are doing
Identify what you liked or what feels good
Set up a reward system if needed
Stay motivated by making your workout specific to you
Want a challenge, keep track of your personal best and try to beat it
If you like survival programs, download an app that sounds like zombies are chasing you turning your run into a
race for your life
Do you want structure or socializing, sign up for an exercise class or recreational sports team
If you like games, get in touch with your inner child and create a game for yourself or your friends/family

Bottom Line
Physical activity is helpful for those with IBD. It can help prevent the onset of IBD and its symptoms and improve the quality of
your life.

This article, as well as all others, was reviewed and edited by a member of our Medical Advisory Board.

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