Who says your ostomy needs to be a daily struggle? It’s just another part of your awesome body and it deserves just as much care with some fun fitness moves! Whether you prefer yoga sessions or intense cardio workouts, there’s no reason for an ostomy bag to become a hurdle with these safe workouts.
You’ve already gone through a significant life adjustment. When you first got that ostomy, everything must have felt different. The worst is over! Contrary to popular belief, you don’t need to give up on fitness and exercise once you get that ostomy. Staying active is one of the best ways to support your physical and mental well-being.
The proper guidance, support, and consideration can help you add exercise to your daily routine that works around your ostomy, regardless of your fitness level.
Your Body and an Ostomy
Before we dive into other aspects, let’s first explore how your body feels and functions with an ostomy as well as living with it. If you haven’t gotten that ostomy yet and are researching in advance, let’s break it down.
An ostomy is simply a surgically created opening on the abdomen for a part of the digestive or urinary system to be attached or rerouted to it, outside the body. The most common types include colostomies, ileostomies, and urostomies.
Getting that ostomy can initially be a big transition. Yet, as you might have realized already, your body is pretty flexible. It is capable of far more strength, endurance, and adaptability than it gets credit for.
The same can be applied to your workout endeavors. Yet, before you jump right into a workout regimen, it is best to consult your healthcare provider just to cross everything off the list. Medical professionals can help assess your condition and recommend any modifications or restrictions based on your situation.
1. Getting Started
Although any beginner in the world of exercise and physical fitness would receive this advice, it is especially important if you have recently undergone an ostomy surgery. Your body needs time to heal and it is essential to limit yourself to low-impact exercises like walking, stretching, or gentle yoga. This allows you to get comfortable and assess your body’s response.
Start with shorter walks and gradually increase the duration as you begin to feel more comfortable. You could also find a yoga instructor who can guide you through flexibility and breathing. This helps you reconnect with your body and improves circulation.
2. Working on Your Core
Once you have recovered, it is time to work on your abdominal muscles. As an individual with an ostomy, your abdominal muscles are extremely important. Strengthening your core will give your ostomy all the support it needs. Yet, you must stay cautious.
Avoid putting any unnecessary pressure on the stoma area, keep focusing on deep breathing throughout the exercises, and take it slow. This reduces the risk of hernias.
Consider exercises like pelvic tilts, bridges, and leg raises. Activating both the upper and lower abdominal muscles, these allow you to build strength slowly but surely over time.
3. Low-Impact Cardio
As a beginner with an ostomy, you may think high intensity cardio is the only way to get your heart rate up. Yet, low impact cardio is also a safe option worth considering. This includes cycling on a stationary bike or regular bike as that allows you to get your heart rate up without putting too much pressure on your joints.
If you enjoy the water, you could also consider taking up swimming which is a full body workout and much gentler on the body. Be sure to consult with your doctor before you begin swimming post-surgery.
4. Flexibility and Mobility
Post-surgery, your main focus should be to get some mobility back in your arms, legs, and core. This is key to slowly building up strength in your muscles.
The slower you start out, the more strength you will be able to build without hurting yourself. Stretches as well as deep breathing can help you prevent injury. Pilates is a great option as it often boosts your range of motion and improves your posture without a lot of strain on the body. If you find it harder to manage at first you could go for modified Pilates.
5. Nurturing the Mind
Exercise is all about the mind. The mind gives you the resilience and the motivation to get up and get to the workout. It provides you the strength to push through when a workout feels hard.
Investing in mind-body exercises like Tai Chi and mindfulness meditation helps you become more aware of your body. They also reduce stress!
A Word of Caution
Exercising with an ostomy can be a bit tricky and it may require you some adjustments before you get used to it. Here are a few things to keep in mind;
- Abdominal exercises: If you have an ileostomy or a colostomy, you might need to avoid specific movements that put excessive pressure on your abdomen. Consult with your healthcare provider for more information.
- Stoma protection: Consider making the most of supportive ostomy products like a stoma pad, which is a special cover designed to protect your stoma during more intense activities like running or weightlifting.
- Raising the bar: As you build strength, you may feel confident enough to move on to higher-intensity workouts. Consider light resistance exercises, such as dumbbells or resistance bands, instead of heavy weights that could strain your abdomen. You can also invest time in HIIT exercises (high-intensity interval training), but always listen to your body for any signs of discomfort.
- Group classes and professional guidance: If possible, consider expert professional fitness training classes and choose an instructor who has enough knowledge and experience training people with ostomies.
Living with Ostomies
It’s supposed to be “living with an ostomy” not “struggling with an ostomy.” An ostomy doesn’t mean you have to give up on exercise altogether. With patience and a little bit of adjustment, you could definitely enjoy the same intensity of fitness workouts at any level.
Whether you are just starting out or looking to push yourself even further, there’s a safer option out there and a modification for every exercise. Remember to never give up and stay consistent for the best results!
Be sure to check out these other helpful articles while you are here:
- Stop Avoiding Getting the Help You Need Regarding Your Health
- Why Vaccination is Important as an Adult Too
- Donor Embryo Programs: A Pathway to Parenthood
- Navigating Life After a Brain Injury Diagnosis - June 3, 2026
- 6 Things That Determine How Long It Takes to See Microneedling Results - June 2, 2026
- The New Beauty Routine: Why More Women Are Choosing Med Spa Treatments - June 2, 2026
