Living with a stoma can bring significant changes to your lifestyle, but one of the simplest and most rewarding ways to boost your health, confidence, and overall well-being is by walking. Whether you’re recovering from surgery or looking to improve your fitness, walking is a low-impact, accessible activity that offers incredible benefits both physically and mentally.
Here’s why walking could become your new go-to exercise as an ostomate:
Boosts physical recovery and strength
Walking is an excellent way to rebuild strength after surgery. As a gentle, low-impact exercise, it helps to:
- Improve blood circulation, which speeds up healing
- Strengthen core muscles without putting too much strain on your abdominal area
- Enhance stamina and endurance, helping you regain energy after surgery
Start small – even a 5-10 minute walk can make a big difference in your recovery. Gradually increase your time and pace as you feel stronger.
Supports digestive health
Walking encourages movement in the digestive system, which can help reduce bloating, ease trapped gas and prevent discomfort which are common concerns for many ostomates. Gentle exercise like walking is especially helpful in managing these symptoms.
Make sure to stay hydrated during your walks to keep things moving smoothly.
Strengthens mental wellbeing
Living with a stoma can sometimes feel overwhelming, but walking offers a fantastic mood boost. Regular walks can:
- Reduce stress and anxiety
- Improve sleep quality
- Boost your confidence and self-esteem
Whether it’s a mindful stroll in nature or a social walk with friends, getting outdoors can do wonders for your mental health.
Aids in weight management
Maintaining a healthy weight is important for ostomates, particularly as excess weight can sometimes affect stoma positioning or bag adhesion. Walking burns calories without putting excessive strain on your body, making it an ideal exercise for staying active and feeling your best.
Helps manage hernia risk
Parastomal hernias are a common concern for ostomates. While high-impact exercises can increase this risk, walking is a safe way to stay active without putting undue pressure on your abdominal muscles.
Strengthening your core through gentle exercises (under guidance from your healthcare provider) alongside walking can further reduce hernia risk.
Encourages social connection
Joining a walking group or inviting friends or family to join you for a stroll is a great way to stay connected. Building positive social connections can significantly improve your mental wellbeing and provide a strong support network.
Here are our top tips for walking with a stoma
- Choose comfortable clothing: Opt for breathable, supportive outfits that won’t irritate your stoma.
- Secure your bag: Consider using a supportive stoma belt or waistband for added confidence.
- Pack essentials: Bring along spare supplies in case you need to change your stoma bag.
- Listen to your body: Start slowly and increase your pace and distance as you build confidence.
Walking isn’t just exercise, it’s a powerful tool for improving your physical, mental, and emotional well-being. Whether you’re taking a short stroll around the block or exploring new trails, walking allows you to move forward with confidence and strength.
So, lace up your shoes, step outside, and enjoy the freedom that walking can bring. Your stoma shouldn’t hold you back from living life to the fullest.
* Please consult your healthcare professional before starting any new exercise routine to ensure that it’s suitable for your individual needs.
