active living ibd and exercise

Hello IBD Warrior families! Today's blog post will differ slightly from recent IBD Connect blog content. Whereas previous posts have taken a purely educational approach or were structured in an interview format, this blog post will largely focus on providing more information about IBD Connect's annual Running in Place 5K event scheduled for tomorrow, October 7th, 2023. For those of you have attended in past years, you are aware that physical activity is a major component of this event. Registered teams can choose to walk, run, or kayak a canal trail. However, have you ever wondered what the role of exercise is to an IBD patient? Do the same rules apply to an IBD patient as the general population? Is exercise still a good thing for your child if he or she is diagnosed with IBD? Can exercise ever be harmful to the IBD patient? These are all questions that this post will aim to explore. By reading this page, it is my hope that you are able to gain an enhanced understanding of how an IBD patient can achieve an active lifestyle, as well as glean practical applications to carry out this vision in your child's daily life.

Before we begin, please note that this page is not intended to be a substitute for a professional medical opinion. For more detailed information regarding IBD or if you have questions pertaining to your child's individual treatment plan or exercise goals/limitations, please seek out the professional medical advice of your child's doctor or healthcare team. Additionally, please note that this page cannot be a substitution or a replacement for the advice of a personal trainer or fitness instructor. If you or your child would like to seek the advice of a personal trainer or fitness instructor, please understand that it is best to communicate with your child's doctor for approval of any fitness goals or plans. Additionally, remember that you can always reach out to a member of the IBD Connect team or other parents of children with IBD for more information or support in this area. If you would like more to learn more about how to connect with a support group, feel free to email me or check out the links at the bottom of this post. Now, let's dive into the content!

Running in Place 5K Event Information

Undoubtedly, most readers are aware that the upcoming Running in Place 5K event is IBD Connect's most highly anticipated, top fundraiser event of the year. Amazingly, this year marks the fifth one! If you already have a thorough understanding of what this event entails, please feel free to skip over this section of the post. However, if you would like more details about this event, please containing reading below.

Where: Blackstone Valley Heritage Park (287 Oak Street Uxbridge, MA 01569).

When: Registration opens at 10 AM, and the event kick-off is 11 AM.

What: This location is home to a nature trail that runs alongside a canal. There is also a sizable open grassy area. At 11 AM, all teams that have registered for the event can choose to walk, run, or kayak the canal trail, essentially completing a 5K. Teams that have joined through our event website have been helping to fundraise for the event for several weeks, with the opportunity to earn a variety of prizes at certain set fundraising benchmarks. Although the 5K is the main event, in the open grassy area, there will be several activities, including: an obstacle course, a pumpkin painting contest, lawn games, and more. There will also be several speakers, including last year's top fundraising team, that will have the opportunity to share their personal stories of how IBD has impacted them. Additionally, prizes will be awarded at the event for the top fundraising team, the team that demonstrates the best sportsmanship, and the team with the best outfits. Last, but certainly not least, there will be plenty of food!

Why: All proceeds from the event will go directly to raising IBD awareness, financially supporting families in crisis, and funding educational materials for support group members and newly diagnosed IBD patients. We also like to have fun!

Common FAQs:

Why is the event called Running in Place? The event is called “Running in Place” because you can complete the 5K wherever you are! You do not necessarily need to be at Blackstone Valley Heritage Park in Uxbridge, MA to participate in the event. If you would like to participate in the event, but are unable to be with us at this location, you can complete the 5K wherever you choose. Simply send in a short video clip of yourself at the beginning and end of your 5K. If you are choosing to participate as a team from another state or location, the team captain will make the final decision on location and method of completing the 5K (walking, running, kayaking, etc.). Be creative!

I am unable to participate in the event. Is there a way I can donate to the cause? Yes! You can access our event website using the link at the bottom of this post. On the main page of this website, you will see a button titled “Donate Now.”

Are donations tax-deductible? Yes! IBD Connect, Inc. is a 501(c)3 tax-exempt organization and your donation is tax-deductible within the guidelines of U.S. law. To claim a donation as a deduction on your U.S. taxes, please keep your email donation receipt as your official record. We'll send it to you upon successful completion of your donation.

General Guidelines for Physical Activity in a Healthy Individual

As previously discussed, physical activity is a crucial element of our upcoming Running in Place 5K event. Before we dive into the specifics regarding how physical activity can impact IBD and vice versa, it is important to discuss the benefits of physical activity, as well as the current exercise recommendations, for the average, undiagnosed individual. Physical activity is undoubtedly a cornerstone of an active, healthy lifestyle, providing numerous benefits for our bodies and minds. Regular exercise can help manage weight, reduce the risk of chronic diseases like heart disease and diabetes, strengthen bones and muscles, and improve overall physical health. Exercise has also been shown to improve mental health, lessening symptoms of depression and anxiety and promoting the release of endorphins, which can enhance mood and reduce stress. Staying active enhances daily functioning, increases energy levels, and fosters better sleep, leading to an improved quality of life. Essentially, the benefits of exercise are numerous, and this list is by no means exhaustive. To guide healthy individuals in achieving and maintaining optimal health through exercise, the Centers for Disease Control and Prevention (2022) offers comprehensive physical activity recommendations, which can be found here: . It is important to note that these recommendations are curated specifically for the healthy individual.

CDC Physical Activity Recommendations for Children and Adolescents:

Children and adolescents aged 6-17 should aim for at least 60 minutes of moderate-to-vigorous-intensity aerobic activity daily. This should include activities such as walking, running, or anything that makes the heart beat faster! Children in this age range should also include muscle-strengthening activities, such as push-ups or climbing, at least three days a week, as well as activities that promote bone health, like jumping and running, at least three days a week. Children ages 3-5 should be physically active throughout the day. Parents and caregivers should incorporate and encourage active play.

CDC Physical Activity Recommendations for Adults:

Although this blog post is geared primarily to parents of children with IBD, I am also including the adult recommendations for any curious adult readers! Adults should aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. This can be broken down into shorter sessions throughout the week, or you may decide to do an equivalent mix of moderate-and vigorous-intensity aerobic activity throughout the week. In addition to aerobic activity, adults should engage in muscle-strengthening activities for all major muscle groups on two or more days per week. Adults, especially older adults, should also incorporate balance and flexibility exercises to reduce the risk of falls.

For more information on the CDC's physical activities guidelines, feel free to check out their website linked above. This is also a great resource for determining what types of exercise and activities constitute moderate-intensity aerobic, vigorous-intensity aerobic, muscle-strengthening, and bone strengthening exercise. A list of suggested age-appropriate activities is even provided for each type of exercise! For more information, please see .

IBD and Physical Activity: The Research

Unfortunately, the research is not very clear on the specifics of how exercise can impact an individual with IBD. One recent study found that moderate-intensity exercise is generally considered safe and beneficial for those with non-severe disease (Engels, Cross, & Long, 2017). This theory is widely echoed in several other research studies, as well as by the Crohn's and Colitis Foundation (). There is evidence to suggest that regular, moderate-intensity exercise is associated with an increased length of remission and a decreased risk of future active disease and flare-ups (Jones et al., 2015). This may be because regular exercise has been shown to reduce stress levels, and higher amounts of stress are associated with periods of flare. Additionally, regular exercise has some added benefits to the diagnosed individual with non-severe disease, such as improving immunological response, strengthening bone density/health, reversing the decrease of muscle mass/strength, lowering the risk of colon cancer, enhancing mood, and improving digestive function. Overall, the research varies widely, but in general, it is believed that moderate-intensity exercise is beneficial for an individual with well-controlled IBD. More research is definitely needed to provide specific recommendations regarding the ideal intensity, frequency, and type of exercise for this population.

Keeping this in mind, the safety and effectiveness of higher-intensity exercise for those with severely active disease are uncertain (Engels, Cross, & Long, 2017). In general, the guidelines for exercise differ during periods of disease exacerbation. During these times, it is best to consult your child's doctor to determine the best course of action. Often times, this will include rest and a pause on higher-intensity exercise.

How to Approach Physical Activity with Your Child: Tips and Recommendation

Having an understanding of the current exercise recommendations for a healthy individual, as well as the latest research on exercise and IBD, is important to determine how to best approach exercise with your diagnosed child. What should your child be doing in terms of physical activity? How do you prepare and teach your child to exercise as an adult? What does a healthy relationship with exercise look like for a child with IBD? How do you start to implement exercise in your household?

Tip #1: Consult with your child's healthcare provider. This is by far the most important tip! Before starting an exercise routine for your child with IBD, it's crucial to consult with their healthcare team. They can provide insights into your child's specific condition and relay any recommendations or limitations your child may have for safe physical activity.

Tip #2: Be aware of your child's severity of disease. Is your child in flare? Is your child going through a period of disease exacerbation? Or is your child in remission or only having mild symptoms? Overall, the research on IBD and exercise seems to indicate that the recommended durations of moderate-intensity exercise can provide an IBD patient with several benefits, most notably increasing length of remission and improving overall IBD symptoms. However, higher intensity physical activity during periods of increased symptoms or while in flare may exacerbate IBD symptoms and contribute to longer recovery times. During these times, it may be best to rest and allow the body to recover. As mentioned previously, there is so much more research needed in this area! Keep in mind that activity levels or exercise goals for a child/adolescent will differ depending on the severity of your child's disease.

Tip #3: Know what constitutes moderate-intensity physical activity for children and adolescents. The CDC (2022) defines moderate-intensity activity as a 5 or 6 on a scale of 0-10, where 0 is equivalent to sitting, and 10 is equivalent to the highest level of activity. With moderate-intensity activity, the heart will beat faster and breathing will be more challenging. Some examples of moderate aerobic level physical activity for children are brisk walking, bicycle riding on mainly flat surfaces, and throwing and catching a baseball. For adolescents, this could be also be house or yard work, or recreational activities, such as kayaking or hiking. For more examples of moderate level exercise or for examples of muscle strengthening and bone strengthening activities for each age group, please refer to the CDC website. Remember, the CDC suggests at least 60 minutes of moderate level aerobic activity daily for children and adolescents, as well as muscle strengthening and bone strengthening exercises three times weekly.

Tip #4: If your child is just starting to become physically active, choose suitable activities and make it fun! Select activities that are age-appropriate and align with your child's interests. Keep in mind that not all exercises are suitable for every child with IBD. Low-impact activities like walking, swimming, and gentle yoga are often good choices to start with. Exercise should be enjoyable for children. Incorporate games, music, or activities they love to keep them engaged and motivated.

Tip #5: Monitor symptoms. Teach your child to listen to their body. Encourage them to pay attention to how they feel during and after exercise. If they experience pain, discomfort, or a worsening of IBD symptoms, it's essential to stop the activity and consult with a healthcare professional.

Tip #6: Monitor nutrition. Nutrition plays a vital role in managing IBD. Ensure your child eats a balanced diet that provides the necessary nutrients for energy and muscle recovery. Consult with a dietitian if needed to create a suitable meal plan.

Tip #7: Provide encouragement and support. Praise your child's efforts and celebrate their achievements, no matter how small. Be their biggest cheerleader and offer emotional support to help them stay motivated. Teach your child to view physical activity positively, but also encourage periods of rest and recovery if symptoms increase. It's a balance!

Hopefully, the information on this page provided you with new insights into the research being conducted on IBD and exercise, as well gave you a little more confidence in your ability to encourage your child to pursue a healthy relationship with physical activity. Remember to always keep the lines of communication open with your child, so they feel comfortable discussing their feelings, concerns, and questions about exercise with you. If you would like more information or support, feel free to email me or contact another member of the IBD Connect team through our main website. My email address is linked below. If you are interested in connecting with a support group to discuss topics like this one more thoroughly and gain some practical insight, feel free to click the link below for more information! Stay strong IBD Warrior families, and we hope to see you tomorrow at our annual Running in Place 5K event!

References

Centers for Disease Control and Prevention. (2022, May 20). Physical activity. Centers for Disease Control and Prevention. Crohn's & Colitis Foundation. (n.d.). Engels, M., Cross, R., & Long, M. (2017). Exercise in patients with inflammatory bowel diseases: Current perspectives. Clinical and Experimental Gastroenterology, Volume 11, 1–11. Exercise.

Jones, P. D., Kappelman, M. D., Martin, C. F., Chen, W., Sandler, R. S., & Long, M. D. (2015). Exercise decreases risk of future active disease in patients with inflammatory bowel disease in remission. Inflammatory Bowel Diseases, 21(5), 1063–1071.

IBD Connect's Running in Place Event Website