Waking up from surgery with a stoma, my life as I once knew it felt like a distant memory. Pre-surgery, I was extremely fit and active. Suddenly, I had become a fraction of myself, unable to walk without support. My recovery felt like an eternity; I was so worried about doing anything that would harm my stoma. For weeks, my only form of exercising was hobbling from my bedroom to the kitchen.
Initial movement
When I finally felt more myself, I started leaving the house to go on walks. My first walk, if it can even be classed as that, was 500m and I had to call my dad to come and pick me up because I was exhausted. I built this up slowly, walking a little bit further every week.
My tummy felt broken, and I couldn’t ever imagine using my abdominal muscles like I did before. I spent a long time focusing on Core Four, which was something I found online. This was a series of exercises that focused on rebuilding the strength in my core. I built up a series of isolated moments, that slowly helped me gain confidence in my core strength.
Alongside this, I started swimming. I can’t explain just how much swimming helped me, both physically and mentally. When in the water, you are weightless, so I didn’t feel any pressure on my tummy. At first, I practiced walking up and down the length of the pool. I gradually built it up each day, until I was swimming lengths. This was also such a great way to build my confidence after surgery. I became confident, changing in front of others, and in a strange way I built a better relationship with my stoma – I started to trust it. Whenever I get asked for advice after surgery, I always recommend swimming as it helped me so much!
Building muscle
Lifting weights has never been my thing. However, after how weak my body became after surgery, I really focused on building up my strength. Around 6 months after my surgery, I started lifting light weights during HIIT workouts. Overtime I became more comfortable lifting heavier weights. I thoroughly enjoy pump classes which focuses on low weight, high rep. During some classes, there are exercises which I don’t feel comfortable or confident doing – so I often change it or the instructor will give me an alternative. TOP TIP – I always share with the instructor that I have a stoma so they understand if I am changing specific moves.
Pre-surgery, I loved running. After surgery, I was really worried that running would put too much strain on my stoma. My advice? Take your time. I feel like after everything I’ve been through, I’m really aware of my body, how it is feeling and what it needs. So initially, I started jogging slowly a few kilometers at a time. Then I built up my speed and eventually my distance. This year, I made it my plan to get back into running. I’m not yet quite as fast as I was pre-surgery, but I will take a sub 30 5K! Woohoo!
Having a stoma, it can be more common to develop a hernia because of the weakness in the abdominal muscles. Something that I do to prevent developing a hernia is always wear my support belt. A district nurse came out to my house after my surgery to measure me and I was sent support belts to wear. I know some people feel they don’t need a support belt when exercising, however, I love the reassurance it gives me – so mine isn’t going anywhere any time soon.
Changing my mindset
I have always loved exercise – but there can often be days when I feel like I HAVE to work out, rather than WANTING to work out. After my surgery I realise that the ability to move my body is a privilege. I also have changed the way I value my body. Before surgery, as a young girl, I was very aware of using exercise as a way to stay ‘skinny’. This has now changed. I have so much respect for my body and rather than wanting it to be ‘skinny’, I want it to be ‘strong’. Your body is amazing – remember to look after it!
It can be really easy to start comparing your recovery journey to others. I was a victim of this. I used to put unnecessary stress on my body after surgery because I wanted to get to where others were. Remember, you are on your own journey. Use my story as guidance to help you become the best possible version of yourself!
Take your time, listen to your body and most importantly, enjoy exercising!
Lot of love
