Sport and exercise when you have IBD

Having Crohn’s disease or ulcerative colitis doesn't mean you have to miss out on sport!

Whether you love swimming, playing soccer, riding your bike, dancing or running around with your friends, being active can still be part of your life with IBD.

But some days, your body might feel different. You might get tired more quickly, have tummy pain or worry about needing the toilet while you're playing.

The good news is that there are ways to make sport easier and more comfortable. Let's look at how you can stay active, prepare for tricky days and know when your body needs a break.

🏃 Why is exercise good for you?

Moving your body can have lots of benefits, whether you have IBD or not.

Being active can help you:

• 💪 Build stronger muscles and bones.

• 😊 Improve your mood and help you feel less stressed.

• 😴 Support better sleep.

• ⚡ Build strength and fitness over time.

• 👫 Have fun and spend time with friends.

You don't have to be the fastest runner or the best player on your team. Exercise isn't about winning or being better than everyone else. It's about finding activities you enjoy and doing what feels right for your body.

⚽ Can I play sport if I have IBD?

Yes! Many kids with IBD can take part in sport, PE lessons and other physical activities.

You might enjoy team sports like soccer, netball, basketball or cricket. Or you might prefer swimming, cycling, dancing, walking or playing outside.

There isn't one perfect sport for everyone with IBD. The best activity is one you enjoy and can manage comfortably.

Your symptoms, energy levels and treatment can affect how much exercise feels right for you. If you have a flare, severe symptoms or other medical concerns, ask your IBD team what activities are suitable.

You don't have to give up the sports you love just because you have IBD. Sometimes, you might simply need to make a few adjustments.

🚽 What if I need the toilet during sport?

One of the trickiest things about IBD can be needing the toilet urgently, especially when you're in the middle of a game or training session.

It can feel embarrassing to stop playing or ask your coach for a toilet break, but your health always comes first.

Here are some things that might help:

• Find the toilets first. When you arrive at training, a game or a sports centre, find out where the nearest toilets are.

• Tell your coach. You don't need to share every detail, but letting your coach know you have a medical condition can help them understand why you might need to leave quickly.

• Have a plan. Work out how you can take a toilet break without worrying about getting into trouble.

• Keep supplies nearby. If you need them, bring spare underwear, wipes and a change of clothes.

• Speak up early. If your tummy starts feeling uncomfortable, let someone know rather than trying to ignore it.

You deserve to participate in sport without feeling ashamed of your symptoms.

🔋 What if I get tired really quickly?

Feeling tired is common for some kids with IBD. You might hear people call this fatigue.

Fatigue is more than feeling a little sleepy. It can make your whole body feel exhausted, even when you haven't done much.

You might notice that you run out of energy before your teammates or need more breaks than usual.

If this happens, try these ideas:

• Take short breaks when you need them.

• Drink water regularly, especially when you're exercising.

• Eat regular meals and snacks that suit your needs.

• Let your coach know if you are struggling to keep up.

• Give yourself time to rest and recover after exercise.

If you are feeling unusually tired or your energy levels have changed, tell your parent or carer. Your IBD team may want to check whether inflammation, low iron or another problem is contributing to your fatigue.

Resting when you're tired isn't giving up. It is one way of looking after your body.

🔥 Can I play sport during a flare?

When your IBD is flaring, exercise might feel much harder than usual.

You might have tummy pain, diarrhoea, urgent toilet trips or very little energy. You may also find it difficult to concentrate on the game when you're worried about your symptoms. During these times, you might need to change your usual routine.

You could:

• Take a break from training or competitive games.

• Try gentle activities, such as a short walk, if you feel up to it.

• Choose shorter sessions with plenty of rest.

• Stay home and rest if you're too unwell to participate.

There is no need to push through a flare to prove that you are strong.

If you have severe pain, significant bleeding, dizziness or signs of dehydration, stop exercising and tell an adult immediately. Seek medical advice promptly.

Your parent or carer can help you contact your IBD team if you're unsure whether it's safe to continue your usual activities.

🛑 How do I know when to slow down?

It can be tempting to keep going when your friends are still playing, especially if you don't want to miss out.

But listening to your body is important.

You might need to slow down or stop if you notice:

• You feel much more tired than usual.

• Your tummy starts hurting.

• You feel dizzy, weak or unusually breathless.

• You need the toilet urgently.

• You feel unwell or your symptoms are getting worse.

Take a break, tell an adult and see how you feel.

If you feel better after resting, you might be able to return to the activity, depending on what happened and how you're feeling. If you don't feel better, it's okay to stop for the day.

If symptoms are severe, new or unusual, don't assume they are just part of having IBD.

🎒 Getting ready for sport

A little preparation can help you feel more confident before training, PE or a big game.

Here is a simple checklist to help you get ready.

• Pack a water bottle.

• Bring any supplies you might need.

• Know where the toilets are.

• Have a snack if you need one and it suits your dietary needs.

• Let your coach or teacher know about any support you might need.

• Check in with yourself and think about how you're feeling before you start.

If you take medication, follow your usual treatment plan. Don't change your medicine or take extra doses to help you play sport.

If you play in hot weather or exercise for a long time, ask your parent or medical team about staying hydrated, particularly if diarrhoea has made you lose extra fluids.

🏫 What about sport at school?

School sport and PE can sometimes feel stressful when you have IBD.

You might worry about needing the toilet during a lesson, not having enough energy to finish a game or having to explain why you can't participate.

Your school can help make things easier.

You could ask your parent or carer to speak with your teacher about:

• Allowing you to use the toilet whenever you need to.

• Giving you extra breaks when necessary.

• Offering alternative activities on days when you feel unwell.

• Making adjustments during a flare or after a hospital stay.

• Helping you return to sport gradually after being unwell.

You should have the opportunity to participate in ways that are appropriate for your health, without feeling pressured to do more than you can manage.

💬 What if my teammates don't understand?

Sometimes, teammates might wonder why you need to stop playing, miss training or sit out a game.

You can choose how much you want to tell them.

You could say:

• “I have a condition that sometimes makes me really tired.”

• “My tummy isn't feeling great, so I need a break.”

• “I need to use the toilet. I'll be back if I feel okay.”

• “I'm having a tough health day, so I'm taking it easy.”

You don't have to explain all your symptoms or tell everyone about your IBD.

If someone makes unkind comments or pressures you to keep playing when you're unwell, talk to your coach, teacher or another trusted adult.

Your teammates don't need to understand everything about IBD to treat you with kindness and respect.

🌟 What if I can't do as much as I used to?

This can be one of the hardest parts of living with IBD.

Maybe you used to play an entire game without stopping, but now you need more breaks. Perhaps you have missed training because you've been unwell, or you're worried about losing your place on the team.

It's okay to feel disappointed.

Remember that your energy and abilities can change over time. Having to slow down now doesn't mean you'll always feel this way.

Focus on what you can do today, rather than comparing yourself with what you could do before.

Celebrate the little wins, whether that's getting through PE, going to training or simply enjoying a walk with a friend.

If you have been away from sport for a while, your parent or medical team can help you work out how to return safely and build up gradually.

💙 Remember, sport should be fun

Having IBD doesn't mean you have to stop being active or give up the activities you love.

Some days, you might feel ready to run, jump and play for hours. Other days, you might need a shorter session, a few extra toilet breaks or a rest at home.

Both are okay.

Listen to your body, ask for help when you need it and remember that you don't have to push yourself to keep up with everyone else.

Being active with IBD isn't about doing everything. It's about finding what works for you, one day at a time. 💙