As the owner of KDPT Fitness in Williams Landing, Melbourne, I draw on over 12 years of experience in the health and fitness industry to guide my clients. My path has been profoundly personal, particularly after my colitis diagnosis three years ago, which has deepened my commitment to holistic wellness. Alongside managing my studio, I provide one-on-one online coaching and oversee a corporate wellness program, extending my reach to a diverse audience. I also mentor the next generation of personal trainers for the National Fitness College. Balancing a dynamic professional life with raising my vibrant 13-year-old, I am devoted to empowering individuals with personalized fitness plans and supportive, holistic guidance.
Living with inflammatory bowel disease (IBD) like colitis poses unique challenges, but incorporating strength training into your routine can be a game-changer. As a health and fitness coach who manages colitis, I’ve experienced firsthand the transformative effects of strength training and lifestyle—not just on physical health but on overall well-being. Here’s a guide to how strength training can be adapted to support IBD sufferers, based on my own journey and experiences.
Understanding the Role of Strength Training
Strength training involves exercises that improve muscle strength and endurance through resistance. For those with IBD, incorporating strength training can offer numerous benefits, including improved muscle mass, enhanced metabolism, and better overall functional fitness. Strength training is also known to have an anti-inflammatory effect, which has been helpful for me in keeping my symptoms under control. However, it’s crucial to approach it thoughtfully, considering the specific needs and limitations of your condition.
1. Start Slow and Build Gradually
When beginning strength training, especially with IBD, it’s important to start slow and gradually increase the intensity. Your body may react differently depending on your current health status and any ongoing symptoms. Begin with light weights or resistance bands and focus on mastering proper form before progressing to heavier loads.
Tip: Start with two to three sessions per week, performing full-body workouts with a focus on major muscle groups. Gradually increase the weight and intensity as you build strength and confidence.
2. Prioritize Core Stability
Strengthening your core is particularly beneficial for those with IBD. A strong core supports your abdominal region, which can be crucial for managing symptoms and improving overall stability. Core exercises such as planks, bridges, and leg raises help build strength in the muscles surrounding your digestive system.
Tip: Incorporate core exercises into your routine two to three times a week. Ensure you perform them with proper technique to avoid strain or discomfort.
3. Opt for Low-Impact Exercises
While strength training is beneficial, high-impact exercises might not always be suitable for those with IBD. Focus on low-impact strength training exercises that minimize stress on your joints and digestive system. Exercises like seated or standing resistance band exercises, bodyweight squats, and gentle weight lifting can provide effective muscle engagement without undue strain.
Tip: Choose exercises that are gentle on your body and can be modified based on how you’re feeling. Use equipment like resistance bands and dumbbells, which allow for controlled movements.
4. Listen to Your Body
One of the most important aspects of strength training with IBD is listening to your body. Your energy levels and symptoms can fluctuate, and it’s essential to adjust your workouts accordingly. If you experience increased discomfort or fatigue, it may be a sign to scale back or modify your routine.
Tip: Keep a fitness journal to track your workouts, symptoms, and energy levels. This can help you identify patterns and make necessary adjustments to your training plan.
5. Incorporate Rest and Recovery
Rest and recovery are critical components of any fitness routine, especially for those with IBD. Strength training places stress on your muscles, and allowing adequate recovery time is essential for muscle repair and growth. Overtraining can lead to fatigue and exacerbate symptoms, so be sure to incorporate rest days into your routine.
Tip: Schedule at least one or two rest days each week and consider incorporating active recovery activities like gentle stretching or yoga to promote relaxation and flexibility.
6. Focus on Nutrition and Hydration
Proper nutrition and hydration play a crucial role in supporting your strength training efforts and overall health. Aim for a balanced diet rich in protein, healthy fats, and complex carbohydrates to fuel your workouts and aid muscle recovery. Staying hydrated is equally important, as dehydration can impact both your digestive health and exercise performance.
Tip: Plan your meals around your workouts. Consume a balanced meal or snack with protein, fat, and carbohydrates about 30 minutes to an hour before exercising, and refuel with a similar meal post-workout.
7. Consult with Professionals
Given the unique challenges of IBD, working with healthcare professionals and fitness experts can provide valuable insights and tailored recommendations. A physical therapist or a trainer experienced in working with individuals with chronic conditions can help you design a program that suits your needs and limitations.
Tip: Seek out a fitness coach or physical therapist who understands IBD and can offer personalized guidance and modifications based on your specific condition.
Embrace Flexibility and Adaptability
Flexibility is key when managing IBD and engaging in strength training. Be prepared to adapt your workouts based on how you’re feeling on any given day. It’s okay to modify exercises, adjust weights, or switch up your routine as needed. The goal is to maintain a consistent routine that supports your health and fitness without compromising your well-being.
Tip: Keep a range of exercises in your arsenal that you can switch between depending on your symptoms and energy levels. This ensures you have options to keep moving even on tougher days.
Final Thoughts
Strength training has been a transformative element of my own journey with colitis. It has not only improved my physical strength but also enhanced my mental resilience and overall quality of life. By starting slow, prioritizing core stability, choosing low-impact exercises, and listening to your body, you can safely incorporate strength training into your routine. Remember, it’s about finding a balance that works for you and adapting as needed.
If you’re living with IBD, don’t let the condition hold you back from experiencing the benefits of strength training. With the right approach and support, you can build strength, improve your fitness, and empower yourself on your wellness journey.
Kylie Duspara is a proffesional Health and Fitness Coach and IBD patient from Melbourne, Australia, with over a decade of intensive experience in her field. Her training facility, KDPT Fitness focuses on empowering individuals to achieve their optimal health and well-being through personalised fitness coaching. Follow her on Instagram at @kdptfitness.
Kylie Duspara
