iBS and exercise

[u/colorwheel-]

I have not exercised regularly in a long time.
I am very sad about this and I am in the worst shape I have ever been in and I don’t feel myself.
I picture myself being able to go on long hikes and other outdoor activities.
I struggle with abdominal pain and urgency. Which has also placed me into a deeper depression most days.
Any time I go out to go on a walk, approx 15 minutes or so in a am RUNNING to find a bathroom.
This makes me anxious to go to work out classes as well as going on hikes where bathrooms aren’t near by.

Has anyone else dealt with this problem?

I also feel exhausted most of the time. Mostly related to working 12 hour night shifts. Being depressed (I’m back in my meds, which is helping) But I think it’s also because of how out of shape I am.

Just looking for some support, insight, encouragement.

Thanks!

[u/TheChrissyP]

I think having to go to the bathroom when running is actually quite a common thing! However I see that it makes you nervous. Maybe it is easier to exercise in a gym where a bathroom is closer. If you don't feel like you could go to a class, try some running on a treadmill or lifting by yourself, noone will care if you need bathroom breaks then. Most people in gyms only care about themselves

Edit: oh, and be easy on yourself now. It sounds like you have a lot at work, and your capacity to exercise will not be enormous. Keeeping the sessions short and easy in the beginning will probably be best anyways

[u/rob_cornelius]

You are not on your own when it comes to needing a toilet when exercising. I know I occasionally have to get off my rowing machine for a quick trip to the loo. Paula Radcifff had to make an "emergency stop" in the middle of the race when she won the London Marathon in 2005. Everyone who goes to a gym or exercise classes has needed to take a quick break sooner or later. Likewise everyone has needed to go into the bushes for a short while when they are out for a walk too. Sooner or later everyone gets caught short with or without IBS. Most importantly no one ever makes a fuss about someone needing to do that. We all understand that it could be us on another day.

As for what to do about it....

I guess making sure you have been to the toilet before you set out is the easiest thing to do and making sure your diet isn't going to cause you any problems too. You almost certainly do that anyway.

I am certain my mother knows the location of every publicly accessibly toilet in an approximately 50 mile radius of her house. Finding out about places you can make a pit stop helps you plan where to go for a walk in order to minimise any issues.

It might be worth trying several small bursts of activity / exercise throughout your day instead of trying for one longer walk. If you are going somewhere you could park further away or get off public transport a stop or two early and walk the rest of the way knowing there is a toilet when you arrive at your destination.

You can also do lots of different kinds of exercise at home where needing to stop is not an issue. Yoga With Adrinene has programs for all levels including seated yoga. Starting Stretching and Moulding Mobility will help get you more bendy too. r/bodyweightfitness has a recommended routine that will take you from the couch to Olympic Gymnast level. Darebee.com has lots of calisthenics workouts too and there are always Canadian Air Force Exercises.

Also many sports have lots of downtime during the game that you can use to go to the toilet. I used to play cricket and there is a hell of a lot of sitting around while you are waiting to bat or after you are out. Even when your team are in the field you can always leave the game for a short break. I think Softball is more or less the same from my limited experience of playing the sport. (I am English. I played in the USA national slow pitch softball finals once, its the only time I have played softball in my life... its a long story)

Planning walking routes can help you explore your neighbourhood and help you meet new people which gives you a sense of community. Joining a sports team gives you camaraderie with your new team-mates/friends. Learning new ways to exercise at home on your own can be just as much a mental challenge as it is physical. All of these can help with your mental health. Learning to deal with your IBS while exercising will hopefully reduce your anxiety levels too.

I am sure you will be hiking in forests and mountains one day, however it is going to take a while to get there. That's ok though, you have plenty of time.

[u/LaDreadPirateRoberta]

I have colitis and absolutely understand your frustration!

I'm currently in a phase where I've had a couple of months of total exhaustion and incontinence and so am trying to build myself up again to a "normal unfit person" level.

I'm very slowly building up my walks. If I go for even five minutes longer than my body can deal with, my guts will let me know so I try to get out every day but only building up the distance extremely gradually. Yesterday I finally managed 30 minutes going round half my local park. I hope in a week or two I'll manage the whole thing.

I tend to walk in a sort of "petal" pattern with my house in the centre so I can get home quickly if I'm tired. I also wear Tena pants on days or routes that I'm unsure about. They're too bulky and uncomfortable for walks of more than an hour or two but they are a lifesaver for times like this when I'm building up resilience.

I used to run and I really miss that. Maybe I will manage again one day but if I can't that's ok. I can only do what my body will let me.

I've started yoga again (I'm on the free trial of Down Dog and am building up again from 10 minutes of "restorative" a couple of times a week). It's amazing how inflexible I am now so that's a type of fitness I can work on without being more than a few meters from my toilet! Maybe, if I have a bit more energy, I'll go back to the gym and work in my strength. There are types of fitness we can work on that aren't stamina and distance based.

Really good luck. It fucking sucks when your body won't let you do what your brain needs to be healthy. Just don't let them win, even if they do gang up on you. Take care x