Let’s explore how to manage and reduce the impact of diverticulitis on physical activity. Learn how to overcome common fears associated with exercise when living with diverticulitis and discover ways to stay safely active. By the end, you’ll have a set of actionable strategies and insights to maintain movement without triggering symptoms or discomfort.
9 Tips for Diverticulitis and Physical Activity
- Understand the Role of Physical Activity in Diverticulitis
Exercise is generally safe for diverticulitis patients and can help prevent flare-ups. Moderate, low-impact activities can enhance digestive health and reduce inflammation. Learning this can help ease fears that all movement might worsen your condition. - Start with Gentle Movements
Begin with low-impact exercises like walking, stretching, or swimming to allow your body to adjust without strain. These activities are gentle on the abdomen, reducing the risk of discomfort or complications. Gradually increasing your activity level can improve endurance and confidence. - Avoid High-Impact or Strain-Focused Activities Initially
Activities such as golf or heavy lifting might activate core muscles and put pressure on healing tissues or surgical sites. Especially after anastomotic procedures, caution is necessary. Wait until cleared by your doctor before attempting exercises that engage the abdomen intensely. - Listen to Your Body’s Signals
Fatigue and discomfort are valid signs that your body may need rest or a different activity level. Monitor how you feel before, during, and after exercise sessions. Adjust your duration or intensity based on these cues to reduce the risk of flare-ups. - Create a Flexible Routine
A consistent but adaptable schedule helps you build endurance without triggering symptoms. Instead of skipping all activity during bad days, consider lighter forms like stretching or deep breathing. This maintains some movement while respecting your body’s limits. - Focus on Core Support Without Strain
Strengthening your core can help with posture and digestion, but it should be approached gently. Instead of crunches or sit-ups, try exercises like supported bridges or light yoga poses. These engage the core in a safe and non-compressive way. - Use Breathing Techniques to Support Movement
Deep breathing can help relax abdominal muscles and improve oxygen flow during mild exercise. It also relieves stress, which is linked to digestive issues. Incorporating breath awareness during movement can enhance safety and comfort. - Discuss Your Exercise Plan with a Professional
Before starting any new activity, consult your doctor or a physical therapist familiar with digestive health. They can help you tailor exercises to work with your condition, especially if you have a history of surgery. Don’t hesitate to ask for help setting safe boundaries. - Track Progress and Celebrate Small Wins
Keeping a simple log of your physical activity and symptoms can help identify what works best for your body. Recognising small achievements—like walking five more minutes—can boost morale and commitment. Over time, these small steps lead to significant results in strength and resilience.
FAST ACTION STEPS
Start a 5-Minute Walk Daily
Choose a time each day to take a slow, five-minute walk, indoors or outdoors. This builds the habit of movement with minimal risk of overexertion. Gradually increase time as you feel stronger.
Practice Seated Breathing Exercises
Sit in a chair, place your hand on your abdomen, and try slow, deep breaths for five minutes. This supports digestive function and reduces anxiety around symptoms. It’s a safe and simple way to reconnect with your body.
Make a List of ‘Safe Exercises’
Write down 3–5 light activities you enjoy or can tolerate during symptom-free days. Examples might include gentle stretching, walking, or water aerobics. Keep this list visible as a guide when you want to stay active safely.
FURTHER READING
Healing Digestive Illness By Russell Mariani
The Mind-Gut Connection By Emeran Mayer, MD
Walking: One Step at a Time By Erling Kagge
The Body Keeps the Score By Bessel van der Kolk, MD
Gut: The Inside Story of Our Body’s Most Underrated Organ By Giulia Enders
Yoga for Digestive Health By Charlotte Watts
Exercises for Sciatica and Lower Back Pain By William Smith
Spark: The Revolutionary New Science of Exercise and the Brain By John J. Ratey, MD
The Anti-Inflammatory Diet & Action Plans By Dorothy Calimeris and Sondi Bruner