چگونه ورزش می تواند به بیماران IBD کمک کند.
Everybody needs to exercise to stay healthy. If you have ulcerative colitis, you have even more reasons to be physically active.
Exercise helps prevent osteoporosis, an increased risk when you have UC. It may also help prevent colon cancer, another UC-related problem. And it relieves stress and lifts your mood, which may help prevent ulcerative colitis flare-ups.
Exercise also helps keep the muscles that support your joints strong and flexible. And if you need surgery, it will help you heal faster.
Here are six potential benefits of exercise for ulcerative colitis and the best type of exercises for each, as well as tips for staying active safely with UC.
Strengthen Your Bones
People who have IBD are at higher risk of osteoporosis. In fact, the Crohn’s and Colitis Foundation of America (CCFA) reports that 30% to 60% of people with inflammatory bowel disease (including ulcerative colitis and Crohn's disease) have low bone density, meaning their bones aren't as strong as they should be.
This may be due to the IBD itself. Proteins called cytokines are involved in the body's inflammatory response, and they may interfere with how your body breaks down old bone and creates new bone. Corticosteroid medications, used to treat ulcerative colitis, also increase the risk of developing osteoporosis.
The good news: Because bone, like muscle, is living tissue that gets stronger with exercise, physical activity can help fight the problem of thinning bones.
Exercise: Weight-bearing exercise -- the kind that forces your body to work against gravity -- strengthens bones. Walking, climbing stairs, dancing, and weight training are all weight-bearing exercises.
Keep Your Muscles and Joints Healthy
As many as 25% of people with inflammatory bowel disease develop joint inflammation. Inflammation, as well as taking corticosteroids and not getting enough nutrients, can lead to weaker muscles, which puts more strain on joints.
Exercise can help both problems. Regular physical activity makes muscles stronger and helps joints move more easily.
Exercise: Weight training and aerobic exercise such as fast walking are good strengtheners for joints and muscles. If pain makes those too difficult, try low-impact exercises such as swimming or cycling. Stretching should also be a regular part of your exercise routine to help keep your muscles and joints flexible.
Recover From Surgery Faster
If you need to have surgery for ulcerative colitis, regular exercise may help your recovery. It strengthens your muscles, keeps your blood circulating to prevent blood clots, and helps keep your lungs clear.
After surgery, ask your doctor when you can begin exercising again. If you are fit and exercised regularly before your surgery, you can probably start as soon as you feel up to it. For the first month, you may want to work out more slowly, for 30 to 45 minutes two days a week or as your doctor tells you to.
Exercise: Start with walking, working out to an exercise video, or walking up and down stairs. You’ll need to avoid some exercises such as sit-ups, strenuous activity, or lifting anything heavier than 15 pounds for six weeks after abdominal surgery.
Stress doesn't cause ulcerative colitis, but many people say it makes their symptoms worse. Physical activity is a great antidote to stress.
Exercise. Gentle, relaxing exercises are good stress-busters. Try yoga, tai chi, or walking.
Lift Your Mood and Sense of Well-Being
When you live with a chronic disease such as ulcerative colitis, you may have feelings of loss and sadness. Aerobic exercise can boost your mood by stimulating the production of endorphins, the hormones that lift the spirits.
Exercise: Try fast walking, dancing, working out at the gym, or any activity that you can do comfortably and enjoy.
Exercise and Colon Cancer
People with ulcerative colitis have an increased risk of colon cancer, particularly if the disease affects the entire large intestine. In people without UC, regular exercise has been shown to decrease colon cancer risk.
An analysis of 52 studies found that people who exercised the most were 24% less likely to develop colon cancer than those who exercised the least. That translates into brisk walking for five or six hours a week versus walking for just a half hour a week. Vigorous activity may yield the greatest benefits.
The studies did not look specifically at risk in people with ulcerative colitis. So could exercise help prevent colon cancer in people with UC? Researchers don’t know. But other health benefits of exercise for UC make it worth the effort.
Exercise: Try fast walking, biking on hills, aerobics, and other vigorous forms of exercise. If you're just starting out, go slow and gradually build up to a more vigorous level as you get more fit. For some people, vigorous exercise may trigger cramps and diarrhea, so back off to a lower level or switch to a different exercise program if you need to.
Exercise Dos and Don'ts for Ulcerative Colitis
Although exercise can keep you healthy and improve your life with ulcerative colitis, UC may put some limits on the types of exercise you do. Follow these tips for exercising comfortably and safely.
- If you are worried that a walking program will take you too far from a restroom, try exercising on a treadmill.
- Avoid exercising when it's very hot, which can increase your risk of dehydration.
- If fears of gas or diarrhea keep you from taking an exercise class, try using an exercise DVD at home.
- If you have increased diarrhea after aerobics or lifting weights, switch to a gentler form of exercise.
- Avoid eating solid food for three hours before aerobic exercise.
- Drink plenty of fluids before and after exercising, particularly if you have diarrhea or ostomy discharge. Good choices are water and commercial sports drinks with glucose or fructose plus electrolytes.
- Talk to your doctor about the best type or amount of exercise for you.
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