During a Crohn’s disease flare-up, moving your body is probably the last thing you want to do. However, staying active in-between flare-ups, and even during, is beneficial to your body. But staying active doesn’t always mean running, burpees, and lifting. It can also be gentle walks or yoga. Consider these tips when developing a workout routine that is beneficial for you.
Low impact & Strength Training:
Not all strength training has to be heavy! In fact, strength training with light weights and high reps is great for toning muscles and feeling a great burn. Start light with 1 or 3-lb weights and get moving! For the most low-impact exercises, focus on your upper body.
This includes the biceps, shoulders, triceps, and back. Exercises like bicep curls, shoulder presses, single-arm rows, and tricep extensions are fundamental moves used to strengthen the upper body.
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Better yet, these can be done seated! Shoot for ten reps and repeat each exercise three times. For low impact lower body exercises, resistance loops are a great investment. They can be found relatively cheap on Amazon, Walmart, or TJMaxx.
Resistance bands are cheap and user-friendly alternatives to weights. Try using resistance loops for moves such as side steps, side leg raises, and glute bridges. Move slowly and deliberately through each movement to really engage the muscle and feel the burn. Again, try to do 10-12 reps of each exercise and repeat three times.
Stay Hydrated:
Your body can’t be its best if it’s dehydrated! Our bodies need water to function properly, and most of us are not drinking enough of it.
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Most people should aim for between half to a full gallon of water each day.
This equates to about 16 cups of water a day. Make it easy on yourself by using apps on your phone or wearable device to track each glass of water you drink a day. And for those who don’t want to keep track, use a gallon water bottle so you have all of your water for the day in one place.
Exercise Your Mind, Too!
Your mind also could use a good workout. We use our brains everyday for work, school, and play, but how are we maintaining its health? Exercise your mind through meditation, mindfulness, and breathwork.
Practicing meditation improves emotional regulation and reduces stress. This frees up space in your mind to focus on other tasks and helps you perform better overall.
Work with, not against, your body:
Your body may crave movement one day, and not be able to move as well the other day.
Be conscious of how your body reacts to flare-ups and change your plans accordingly. Want to lower the intensity of your workout for the day?
Opt for a walk or restorative yoga. Need to just take the day off? Do so without feeling guilt. Our bodies do so many things for us, being gentle with it is one way we can give back with it. Don’t feel the need to fight against your body’s signals for rest. Both you and your body will thank you for it later.
Shoot for progress, not perfection
Finally, realize that moving your body is for your health - both physical and mental.
While aesthetics can be a side effect, it should not be the end goal. Consider that your Crohn's disease does not hold you back from perfection, but simply encourages you to find other ways to incorporate movement into your day.
Also, remember that staying active in-between flare-ups might also help your body feel better during flare-ups. Exercise not only makes us feel better, but it helps our bodies function better as well. When we love our bodies and take care of them, they do us a favor and take care of us!
