519 Person Exercise and UC Survey

519 People participated in this month’s iHaveUC survey.

A SUPER HUGH-FRIGGIN-MUNGUS “Thanks” to everyone from the newsletter group who took a few moments to share your answers.  (Some of the responses to the exercise survey allowed for a customized response, and due to the amount of responses, a separate PDF file with the full survey’s responses should also be read.

[box type=”download”]Download the full Exercise Survey Here[/box]

Below are the answers to the survey questions.

Enjoy reading the survey results, and below, MAKE SURE to check out pictures from your favorite UC’ers in the world.  Over 100 pictures at the bottom of this page just for you:)

Question 1:

Do you exercise More of Less since you have been diagnosed with UC?

55% – YES 284 people

 45% – NO – 235 people

Question 2:

How many days per week do you exercise?

24% – 3 Days – 123 people

17% – 5 Days – 88 people

15% – 2 Days – 77 people

14% – 4 Days – 71 people

10% – 0 Days – 50 people

9% – 1 Day – 47 people

7% – 6 Days – 34 people

6% – 7 Days – 29 people

Question 3:

What is your most common form of exercise?

41% – Walking – 207 people

13% – Running – 65 people

10% – Weight Lifting – 49 people

5%  – Yoga – 25 people

4% –  Bike Riding – 22 people

4% –  Playing Sports – 19 people

2% –  Swimming – 8 people

1% –  Golf – 3 people

<1%- Ice Skating – 1 person

22% – Other Option – 112 people

Other options included: dancing, crossfit, Mixed Martial Arts (MMA), stretching, aquafitness, skipping, pilates, boxing, zumba

Question 4:

Do you think that too much exercise can aggravate your UC?

49% – No, I don’t think too much exercise aggrevates my UC

20% – Yes, too much exercise is not good for my colitis

31% – Other Option

“Other Option” included some of the following comments (all of the “other options comments are included in the full download of the survey results via PDF – click here to read)

• I’m too busy and too much of a lazy slug. I think more exercise would make me feel better mentally as well as physically. I still remember those endorphin highs from running. Funny thing the UC diagnosis happened when I was more physically active (age 26) – now I’m 60. I need to find time to “tell my story.” I have plenty to say. I hope LONG stories are okay. (BTW had colonoscopy today. FYI that pretty new SuPrep is 1,000 x better than Go Litely (and I have always wondered what kind of jokester came up with THAT name!)
• Cardio can aggravate my symptoms. However, some form of excercise even when in a bad flare helps but I choose less strenuous yoga classes at those times.
• I feel too much abdominal work overtime can possibly make uc worst. Not 100% sure but I prefer to do some abdominal work here and there not every week as I feel it’s not long before my bowel starts to feel worst.
• Although sometimes I do have a fear that I will need to go to the bathroom mid-run, I find that I have my best days when I get my body moving.
• I was only diagnosed in January and managed to get it under control with prednisone (which I am now off) and mesalazine I get to a point where i am generally symptom free. When i exercise now I do tire very easily and if I push it too much I get stomach cramps. I gained considerable weight on the prednisone so am not sure if me tiring easily is a result of that or the UC.

Question #5:

Are you scared to exercise or be more active because of your UC?

38% – Sometimes

36% – No

26% – Yes

– there were over 100 comments included in this response, here are a few samples (all the comments for this question are included in the free to everyone – full survey report)

• If it is acute UC I dont feel to put more pressure on my body by doing exercise, but if my belly is doing fine, it seems to be helpful to do some physical exercise
• No, but if I really don’t feel well I don’t push myself.
• My condition is well managed with diet SCD diet (some cheating!) and my Gastro assures me things won’t get any worse. Hope that’s true!
• During a flare, there is definitely the worry about having an accident when doing exercise, especially running and team sports. When I’m not in a flare up, I still worry about whether I may be aggravating any scar tissue or inflammation inside me.
• I stopped walking around the block stick with treadmill
• No , but I do find I can’t do as intense of workouts as before.
• It is often hard to find a washroom when walking/biking/being active. So yes, that can be scary!

Question #6:

Do you have any ideas about UC and exercise based on your own experiences that you think might be helpful for others?

(There were 200 answers submitted by UC’ers, a small sample is listed below, the full list of all responses is included in the PDF download of the entire exercise survey)

• Exercise is good for everyone, just not when you feel sick. Stretching and Yoga helps also.
• I think probably low level activity is good – such a slow, easy walks – when you’re in a flare. Good for your physical and mental health. I think if you’re in a bad flare, you just have to accept that you cannot do heavy exercise like you might want to. That your body in a flare is fighting hard enough to heal itself – you don’t need to challenge your body even more by heavy exercise or over exercise. It’s frustrating and hard to accept though.
• UC is affected by stress and emotion more than anything else. Exercising releases endorphins making me less stressed, happier and healthier.
• Exercise is good but be sure to keep hydrated. I have more energy when I exercise.
• Just that the colon cramping can happen to anybody, but more often to UC’ers due to scar tissue build up so be aware if it and if you find that it is interfering with your exercise routine then there are IBS drugs out there that relax the muscles enough to help prevent them. Personally for me though I just learned to chill out when they start and they subside…and if they don’t then there is always tomorrow to try again.
• Depening on the severity of a flare up, a trip to the gym or a run outside in the fresh air and sunshine tends to put me in a better psychological mood.  Ideally I go weight lifing at the gym Monday Wednesday and Friday and head outside for a run on Tuesday and Thursday.
• I don’t fine that exercise helps my UC, I have been exercising for over five years, since I was diagnosed with UC thinking it would help. What it does help is my state of mind and my ability to cope with flare ups.

Now Time to Check Out the Pictures

My favorite part of the survey for sure.

Below are the pictures that over 100 of the responders to the survey submitted.  Some people who included their picture answered question #6 above, and for those people, I’ve included their response below their picture.  (Awesome pictures once again everyone! Had no clue we have rodeo riders here:)))

Exercise seems to do my joints well when I am flaring.

Yoga is the absolute best exercise I’ve found to date. It helps with mindfulness and gets me in tune with how my body is feeling. It also teaches body scanning, gentle stretches and stress reduction. A lot of the poses can be done at home on the bed on a really bad day.

Could do it at home but I also have RA.

At the first sign of any IBD, do all you can to calm the inflammation (Prednisone worked for me, when three other medicaions had little effect.) start a good probiotic (I use Ultimate Flora – extra care)and start the Specific Carbohydrate Diet (SCD). Be strict with it for at least 3-6 months. then try adding some gluten free products to see how you tolerate them. After 6 months with no flares, I’m eating whole rice, any type of beans, and products made with rice or corn flour, like GF pasta. Above all get closer to your maker and pray for healing.

It helps you to calm down and relax which is never a bad thing

Walking & doing Yoga daily is good for Uc. According to the science of Yoga, the colitis is the result of reduced digestive capacity. The capacity of digestion is connected to the fire element and Manipooraka chakra . The slowing down of Jatharagni results in the increase of disease causing organisms leading to the weakening of chemical and muscular processes. This in turn weakens the immune system in the body enhancing the occurrence of diseases. Failure of functioning of intestine results in incomplete digestion of food and this undigested food comes out along with stool. This becomes the cause of bad odor. Through yoga therapy both, Prana urja and Jatharagni can be enhanced. With this the balance is re-established in the entire disorganized system. Yogic cure of Colitis: Once the acute state of disease is overcome, yoga practice can be initiated according to the capacity. Start with Pavanmuktasan Part 1 and 2. Then the practice of group of Shaktibandhs should be started. Begin with simple practice of Vajrasan, and then gradually proceed to Bhujangasan, Dhanurasan, Shalabhasan, Pashchimottasan, Sarvangasan, Halasan, Mastyasan, Chakrasan, Ardhamastyendrasan, Mayurasan, Padmasan, Shavasan and finally Sheershasan .The regular and regulated practice of the above will provide adequate relief from the disease and restore good health.

Exercise is good but be sure to keep hydrated. I have more energy when I exercise.

Yoga and meditation help me as I’ve found my ulcerative proctitis is flared by stress!!! Much more important for me to get sleep and be chilled than to pound the treadmill nowadays.

I feel that stress really aggravates my UC, therefore the exercise is an exceptional tool for handling my stress which, in turn, keeps the UC from rearing it’s ugly head as frequently.

Just that the colon cramping can happen to anybody, but more often to UC’ers due to scar tissue build up so be aware if it and if you find that it is interfering with your exercise routine then there are IBS drugs out there that relax the muscles enough to help prevent them. Personally for me though I just learned to chill out when they start and they subside…and if they don’t then there is always tomorrow to try again.

from my past experience i have felt that Exercise and UC are reciprocal to each ohter…..if u exercise then UC will subside especially when ur exercise involves abdomen movements….e.g. manually washing clothes ….has always shown good results….even from first session of exercise..!

If I know my stomach is having a really rough day . Lots of bathroom trips I may choose to not do out door exercise so I’m not too far from the bathroom or some where comfortable .

Well, if I do a lot of housework, which I am prone to do, I get worse. I did 10 loads of clothes because I had been away and they had piled up on vacation and I did them in one day. I immediately went into a flare that lasted three weeks. I scrubbed the inside of all my kitchen cabinets one day and the same thing happened. I am very anemic and quite tired all the time and I always thought that had something to do with it. I was also diagnosed with tachycardia and that scares me. Gee, I sound like a chicken.

When I exercise I don’t feel any pain but afterwards I will kill the bathroom because I think I over exert myself sometimes.

Endorphins do a lot to lift my spirits and so even when I am scared of symptoms, I have learned to make myself leave the house and go to yoga class. I can check my ego at the door. I may not be able to do all that I can when feeling good but getting my energy moving and letting go of stress goes a long way in my overall well being. In August, I go on 15 years with UC. This is the first year I didn’t stop excercising due to a flare. Instead, I modified what I did but kept going and it helped tremendously with the toll this disease takes on me mentally and emotionally.

increases symptoms when colitis is active.

I try and always remind myself to feel proud that I am out exercising, since I’ve been through so much with UC

I can’t do sit ups or anything that is hard on my abs as it causes me to run to the restroom or occasionally vomit. Walking, Yoga, and swimming are my best bet when I am bleeding a lot.

I think all kinds of exercise will have good effect on the body and immune system, stress hormones and more. I don’t know if it is true, but psycho somatic I think energy, happiness, effort all together will help one to live with this decease

I definitely think exercise would help my UC. I just haven’t been able to get into a routine because of working full-time, having a family, and other commitments. There really shouldn’t be an excuse, but I just haven’t made the time.

I think exercising makes it less likely that I will experience a flare up. When I exercise regularly I am usually also sleeping and eating better. I think it is the combination of those things that helps control my UC.

I was recently diagnosed with UC and most people thought I would stop exercising as much (5 times a week). However, exercise energizing me, strengthens me, builds my confidence and I am surrounded by a great community of support. I do modify my workouts during a flareup, but the benefits are worth the effort in my mind.

When going through a flare I find it best to get as much rest as possible.

Overall, exercise is great for reducing stress and keeping you healthy. I do yoga and lift some weights on my non-running days to keep the stress down.

Don’t overtrain, it’s bad for your health and inhibits your muscular gains anyways.

I love Pilates because: 1. Teaches me how to breathe deeply (helpful in pain management when spasming on the loo!) 2. Builds strength slowly – I feel strong not a weakling/victim 3. Helps me to de-stress, focus on my body and not my anxious thoughts 4. Lets me be in control of my pain levels for once – ie. when doing planks, or crunches, I am in charge of the muscle pain and I know it is good for me. Compared to UC pain which is uncontrollable and bad. Then when I do have UC pain I know I can get through it, and that it will be over at some point, just like exercise pain. (Weird but true!)

I was so exhausted before my diagnosis that I wouldn’t even consider dragging myself out to exercise. To force myself to do something, I registered in a swimming class. Having a required set time in which I had to be at the pool MADE me go, and once I started to go regularly I realized that it was a fantastic stress reliever. I did two classes back-to-back, felt much better and appreciated the “me” time that I had carved out for myself. When I get busy, it is very easy to let exercise slip, and because I can’t commit to an evening class at this time of the year (my children are in too many end-of-year activities), my husband and I are walking in the evenings… this also gives us time to catch up with one another, and while I am not getting the cardio workout I got with swimming, I still feel better once we’ve been out. I plan to get back to the pool, but for now, I’m reminding myself that exercise does make me feel better.

Drink plenty of water while exercising.

Yoga is great for stress reduction and therefore helps me with my colitis. I find that when I’m physically active my overall well being (energy levels, mood, clear mind, etc) are better. I find weight training and moderate running work best for me. Too much cardio and I begin to exhaust my system.

When I eat clean (organic and limited carbs) and exercise on a regular basis, my symptoms are almost non-existent.

If you feel extremely tired you might have anemia from your UC

Keeping strong will always help you during those times when you’re not so strong.

I find exercise keeps me in shape and keeps my bowels regular. Regular exercise and the specific carbohydrate diet seem to work well for me. Exercise is a great stress reliever as well.

I now value walking more than I used to. I used to run a lot more, now my distances are less and I can’t seem to build up to longer distances. But walking is no problem and still good exercise even though it takes longer.

Being active and working out help everything in our bodies and mind, and keeps what we don’t have wrong already at bay!!!

Yoga is my favorite exercise…I just need to do it more often! It makes me feel stronger than any other exercise, it’s not strenuous, and it’s calming which helps overall…but especially helps me get a more restful sleep. And I think my sleeping habits effect my UC just as much as my eating habits, etc.

I personally believe that working out regularly is good for the human body, even us UC sufferers, it strengthens our immunes systems reducing flares and keeping our minds feeling positive which equals less stress.

• when I exercise I feel like my body has to focus on something else, rather than attacking itself. • exercise is a great stress reliever, a major cause of my UC. • I love weights and running so the gym is perfect – plus there’s always a toilet nearby. • I also love big walks outdoors, but will keep in mind where a bathroom might be. • I get anemic & need iron infusions twice a year. I know during those times I have to stop exercise, rest more, because my body physically can’t handle it. plus not feel guilty about not exercising then. • listen to your body to find out what works best for you. I like yoga but some positions are no good for my uc (toilet break in class, not fun) so I practice it at home. • do what you can, don’t push too far past your limits, I find recovery can be a bit longer than non-UCers.

Yoga has helped me deal with stress, which for me increases my UC symptoms. Also running on the treadmill isn’t as fun as running outside, but it usually means their is a bathroom near by. If your already in running mode, than you can just keep on running to the bathroom!

I like to do low impact stuff like the elliptical or walking on the treadmill. I’ll increase the incline on the treadmill while walking instead of running. That way I get more of work out like running without the hard impact of running. I’ve also swimming to be great not only as an exercise but it stretches out and loosen my body. Sometimes i get sore muscle in my legs and lower back and pain relievers don’t always work. But I’ve found swimming some laps helps loosen the muscles up.

I think I would feel better if I could exercise but I have no energy to get out and exercise!

Walking and yoga DEFINITELY keep me comfortable between flares. I make a point to walk, twist, or otherwise move my guts around everyday since it helps keep me regular and seems to ease bloating. During a flare, walking and yoga help relieve stress and distract me from the overwhelming feeling that my life is over.

I don’t fine that exercise helps my UC, I have been exercising for over five years, since I was diagnosed with UC thinking it would help. What it does help is my state of mind and my ability to cope with flare ups.

I don’t really have helpful information on exercise. I just walk a lot.

I really like Pilates or Yoga type exercise. Good all around work out and low impact.

If you run too much or too fast, you can worsen a flare.

Walking and yoga & tai chi When i feel sick helps but if near death — meditate

KNOW YOUR OWN BODY! learn to listen to the inner voice of your body and make adjustments as needed. it’s ok to skip a run or strenuous workout if in a flare.

I find exercising in the afternoon a lot less worrying, plus it increases my appetite which can’t be bad!

I have been exercising for over 30 years (and I have had UC for only about 20 years) so nothing really pertains to the UC…HOWEVER, I do believe that exercise is beneficial in warding off depression that one may experience having a condition such as UC. I don’t think that exercise can ever be ‘bad’ as long as one is not over exercising.

I feel that once you start exercising on a regular basis it does help the UC, this is my personal opinion.

I think that relaxing and gentle exercise is good, when you try to exert yourself over your limit thats when UC doesnt like it and the flare up begins! Its like when i started running, i had a flare up within 2 weeks of training! I dont know if thats similar to runner diarrhoea syndrome but i guess it is because the body gets pushed to the limit and takes it out on the gut!

I am very active. I am 49 years old and I have always worked out. I still work out 4 to 5 days a week, ride my horse 4 to 5 days a week, and barrel race on the weekends. I am now on the Remicade Infusions, which has been a blessing. Between that and my Balsalazide Disodium tablets I rarely have any problems. If I do, it’s because I am not taking my meds like I should. I do what I want and eat what I want. I have recently lost 20 LBS. When everyone was losing weight because of their UC I was gaining. I am back on track and feeling strong. I know the route I decided to take is not for everyone. I have to take infusions every 8 weeks, but it keeps me sane and in control. I have my life back and living large!

Reformer pilates was really useful in getting back my core strength

I was an occasional exerciser until being diagnosed, and have since become involved in sprint and olympic distance triathlons, half marathons and am now training for my first marathon. I cut a lot of trigger foods from my diet – which seems to help me maintain health. However, I’m very aware of my symptoms and the moment I see an increase or have an off-day (or even a few sick hours), I back off the training. I think it’s OK to exercise as long as you are aware of the demand on your body, and able to cut your routine back when needed. I don’t want to let UC choose what I do in life, though I know it’s a 2-way street and you can’t be too aggressive.

Be very careful not to overdo it. Exercise = great! Too much excercise = leaky gut and flares :( at least for me….also just so you know I was originally diagnosed with UC but my current doctor thinks that I might be a Crohnsy.

There’s a commercial on TV right now that says, “A body at rest tends to stay at rest, but a body in motion tend to stay in motion.” UC/Crohn’s has already robbed me of so many delightful things in life, I’m not going to let it take my energy!!! Sometimes I think if I just keep running, it won’t catch me.

Exercise has been helpful for my UC b/c it relieves stress. I also have more energy when I workout. Being on prednisone this last time really made me retain fluid and weight and doing hot yoga really helped me sweat out all of the toxins from medications and extra fluid my body was holding on to.

Steve Redgrave, 5x gold Olympic medallist has UC. Everyone’s different so play it by ear but don’t be put off trying.

Mentally I think it is great to continue with exercise.gives you confidence and is a good distraction.

Walking helps with gut discomfort – I walk everyday. I treat my uc with the paleo diet, and find it difficult to increase my weight, therefore exercise is limited as I don’t wish lose any weight. I am currently in remission (one year).

(Some pretty cool pictures right!!   YEAH UC’ers:)))

Thank you Thank you SO much to everyone from the newsletter who participated in the survey.  There will be more surveys to come in the future, on a wide range of topics like we’ve conducted so far in the past, so keep your eyes peeled for the announcements as they happen.

And finally, maybe you’re wondering where the Exercise and Ulcerative Colitis survey this month came from??

Like most things on the site, this survey once again was composed of a very international group.  And UC’ers from THIRTY-TWO countries participated.  Here’s the list of the countries represented here:

United States                  318 61%
United Kingdom              62 12%
Canada                               39 8%
Australia                            20 4%
Ireland                                14 3%
New Zealand                        7 1%
India                                      5 1%
South Africa                         4 1%
Mexico                                   4 1%
United Arab Emirates        3 1%
Puerto Rico                           2 <1%
Pakistan                                 2 <1%
Germany                                2 <1%
Malta                                      2 <1%
Sweden                                   1 <1%
Russia                                     1 <1%
Philippines                            1 <1%
Slovenia                                 1 <1%
Trinidad and Tobago          1 <1%
Saint Vincent/Grenadines 1 <1%
Peru                                        1 <1%
Ukraine                                  1 <1%
Turks and Caicos Islands   1 <1%
Estonia                                   1 <1%
Ethiopia                                 1 <1%
Spain                                      1 <1%
Brazil                                      1 <1%
France                                    1 <1%
Hong Kong                            1 <1%
Netherlands                          1 <1%
Jordan                                    1 <1%
Norway                                  1 <1%
Unknown (not sure here)17 3%

Exercise and Colitis Conclusion

Ulcerative Colitis is not a one size fits all type of disease in terms of medical treatments, and the same goes for exercise.  But we can all agree that just because we (as a collective group) were all diagnosed with UC at some point in time…that road bump in our lives do not have to stop us forever from waking up and being active people. (right folks??)

I can’t really think of any physical activity that wasn’t covered here, so go out and be active if you like.  It is entirely possible.  There’s not much that is off limits if you don’t want it to be.  And the same goes for the rest of our life.

I wish each and everyone of you the very best in meeting your goals with your UC.  We’re all different but we at the same time we’re all in the same tribe together.  Keep your head up if times are not going perfect right now, things can and will come around and UC flares don’t last forever.

Get some great things done this 2nd half of 2014,

-Adam Scheuer

(on a total side note, I was down in Laguna Beach last week and took a ton of photos of people doing sports…walking, swimming, biking, roller blading… I thought I’d put some within this survey to make it look better…Guess what…no need for those lame pics!  I’m pretty sure it would be impossible to beat the pictures added by you guys right!  so big thanks again for all your pictures:)

((and finally, if you’re not on our free newsletter yet and you want to take part and be notified of future surveys like the one coming up soon, you need to get on that group – sign up here ))