Back to Exercise and Update

Morning all, hope you are all well. Just a quick update. I didn't post anything here for quite a while. So I had my full panproctocolectomy on the 17th of July this year due to ulcerative colitis. My recovery went well, 5 weeks later I was back to driving, 6 weeks later I am pretty much where my old self was, and now my bottom wound is almost completely healed. Results of the removed intestines came back positive for cancer, so my surgeon will keep monitoring me, with further blood tests and CT, MRI, every 6 months. I will have my colostomy bag for life, which I am happy about as my life was so difficult before due to my condition. My question is now that I really would like to go back to exercising, but I am nervous too. If any of you have returned to exercising after your surgery, could you give me some tips and advice, please? How to start, what to do and what not to do? Many thanks all ☺️

Pleased to hear you're doing well. Take it easy to start with and work your way up with weights and cardio; there's nothing you can't do with a stoma. Core exercises are a must in the fight against trying to prevent hernias in the future. I've been going to the gym for almost 40 years with an ileo.

Good morning Valeria, I'm glad you're feeling a bit better. I understand your fear of exercising. I used to have that too. Even now, I'm still cautious. You can start by tightening your abdominal muscles. You can do this standing or lying down. First, exhale, then tighten. So never hold your breath when you tighten your muscles, for example, when lifting something. A small exercise to start with and see how it feels. You want to prevent a hernia, so if possible, seek guidance from a physiotherapist. I'm trying to attach a YouTube video with exercises to get you started.

https://youtu.be/x5SqFVexly0?si=eSVeF3hfed_a3a9Q

Hello Valerie

 more exercises, Courtesy of Susan T

https://www.ostomy.org/vlog-core-exercises-with-an-ostomy/

Glad your recovery is going well! I enjoy being outside, so I mainly walk and hike... use the track at the gym in winter. However, after reading others' comments, now I'll add some core exercises as I get into some strength training exercises, also trying yoga. Thanks for bringing up this topic; we're always learning!

My Ostomy Journey: Kimberly | Hollister

Start slowly with either of the core exercise videos already posted and light exercise like walking. As your core strength returns, you can expand your exercise routine to all activities you did before.

There are no limitations on what you can do as long as you build up to it.

Riding a stationary bike is good exercise. I have lost so much weight doing that, and I've gotten in shape. Like others have said, with exercise, start out slow. Pretend you haven't done any exercise before and work your way up slowly. Gentle stretching is a good place to start; there are lots of videos on YouTube to guide you in exercises. Probably even some specific to ostomies and exercise. Everything is on YouTube nowadays.

Great plan. Remember "small steps." The tortoise won the race. Work your core, as many stated here. I went through 3 PT groups in 4 years, until I found one that deals with your core. My surgeon and ostomy nurse were no help. My MD sent me to a PT specialist that deals with incontinence. Core building and more. In 18 months, I "graduated." Went from a slow uphill 3 miles to the top of Stony Man.

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I was all about my horses and barn work pre-colostomy. Sweat was — and is still — my biggest enemy. I wear a belt, and this helps to maintain closure, but washing horses and barn work in summer was a problem. My old mares passed away, so I'm not a barn rat anymore. I've had my colostomy for 21 years next month. Life goes on… travel, family, and friends all are possible. Take it easy post-surgery, but with an enlightened trainer or physical therapist, you should be back in the gym soon. You'll quickly know what you can do without causing leakages. Good luck.

I'm surprised that when you are leaving the hospital after having an operation resulting in a stoma, they don't tell you about what you can do to prevent getting a hernia. I had my original surgery 6 years ago, ending with a stoma, and was never told what I could or couldn't do and what I could do to prevent getting a hernia. I ended up with a parastomal hernia. I had surgery in 2023 to repair it. This past July, I had my colon and rectum removed, and they noticed my hernia was coming back. So they advised that when I had the surgery to remove my colon, they would move my stoma to my left side. And again, they did not tell me what to do to help prevent getting a hernia. I would think they would include that information for the patient. I know now what to do to prevent it.

As others have said, it's good to start slow and focus on core strength. Walking a little more each day is really important.

My goal was to get back to playing pickleball. After 3 months, I started dinking balls again with no running. Then I gradually ramped up to playing a few points, resting, and finally getting back to full games 4 months after surgery. Tips: Wear a stealth belt to feel more comfortable and protect your stoma, and be sure to stay hydrated! Restore electrolytes after major exercise.