Edit: I originally wrote this article back in 2016 when I was actively participating in CrossFit. I have since had several UC flareups that just haven’t allowed me to do intense exercise as much anymore. Now I focus on running and bodyweight exercises. I still love a good Crossfit workout and believe it is possible to do Crossfit with Ulcerative Colitis.
Yes, I have Ulcerative Colitis and, yes, I do Crossfit. And I love it! I have always played sports and enjoyed pushing my body to its limits. I was training for a 5k when I was diagnosed with Ulcerative Colitis 9 years ago. If I wasn’t so stubborn and hardheaded, I could’ve just stayed at home on the couch. Instead, I worked really hard to get my body back into exercising shape. I continued on to run a handful of 5k races, multiple half marathons, and finally a marathon. But my history of running deserves an entirely separate post 🙂
After my marathon, I decided running was just too much for my body to handle. That’s when I discovered the joy of resistance training and HIIT workouts. I looked for workouts on my phone that I could do on my own. The workouts I enjoyed most were actually Crossfit! I skipped the strength portion and did the WOD with dumbbells instead of the barbell. Up until this point, Crossfit to me seemed scary and intimidating. Who me? Lift THAT bar?! It always seemed like it was meant for weightlifters, not little ol’ me.
My then-boyfriend now-husband recommended that we join a Crossfit gym together. I had only done Crossfit once or twice for a Groupon deal. I started out at the lower level class that was purely just a HIIT workout. It kicked my butt every single time. Within a month or so, I was attending the regular Crossfit class and loved it! I started from nothing, so learning new skills and seeing my gradual improvement was a really fun challenge for me.
Why and how does Crossfit work for me and my Ulcerative Colitis?
Social Interaction
Socializing is a huge part of recovery for me. Because of that, the community atmosphere is the #1 reason why I love Crossfit. Having IBD can be isolating, especially when I am in a flare-up. When I am in a flare-up, going to the gym is sometimes the only thing I have the energy for. That being said, the CrossFit community is truly like a family. Seeing smiling, friendly faces every time I go into workout really makes the difference for me.
Pace Myself
9 years into my diagnosis, I have learned when I can push myself, and when I can’t. I have lower energy than the average 20-something and must pace myself. It’s easy to get caught up in the desire to get stronger faster. The key to Crossfit for me is staying true to what I know my body can handle. I have to remind myself that I am continuing to get stronger and increase my aerobic capacity, even if I can’t see it at the moment.
Listen to my body
Some days I wake up and just know that today is not a Crossfit day- and that is okay. Even though I schedule my workout days for the week, my body may tell me otherwise and it is important that I listen. I still go to the gym about 3 times a week. The other days I may need to rest, stretch, or practice yoga. Listening has kept me going consistently without a flare-up or burn out.
Resistance training is essential
Ulcerative Colitis and Crohn’s Disease patients have a high risk of osteoporosis due to malabsorption. On top of that, I have severe scoliosis, so resistance training is a non-negotiable for me. Plus, I found that I have more energy and more endurance when I am faithfully participating in resistance training.
Flexibility
The workouts are only between 5 and 15 minutes long and are posted online every day. There are days when I can’t bring myself to leave the house due to fatigue or an upset stomach. Instead, I do a workout in my living room and modify it to my ability. Movement, regardless of where or how it is done, is important during an Ulcerative Colitis flare-up. Speaking of modifying…
Scalability
The coaches are excellent at scaling to my ability. They don’t force me to go further than I am comfortable with. That’s not to say that I am not pushed past my comfort zone. Every workout kicks my butt! Many times it leaves me lying on the ground in a pool of sweat (in a good way!). However, each day is different when it comes to UC. So I love that I can modify it as I need to.
Do you do Crossfit with Crohn’s or Ulcerative Colitis? What has been your experience?
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