I’m not sure whether or not I’ve ever told you, but I am a huge football fan. I support Manchester United, and have done since I was a teenager, and of course I also support the Swans (Swansea City)! I lived and breathed football and played locally until I was in my 40s and my coach driving commitments made it too difficult to carry on. Then I had my illness to contend with…
After having my stoma in 2012, I knew I had to find a way to stay physically fit as I feel very strongly that it also impacts on my mental health. However it wasn’t until I was challenged to post a different selfie every day for a year in 2016, that I discovered I really enjoyed charity fundraising. Thanks to finding the JustGiving platform, I managed to raise over £3500 for Marie Curie just by posting selfies on my social media. This buzz I had from ‘giving back’ then progressed to Keith’s 12 Charity Challenge in 2019 and that’s when I discovered the there were many different physical activities I could take on and my stoma really didn’t hold me back. I did a boxing challenge (for British Lung Foundation), skipping (for Cancer Research), daily press-ups (the Stroke Association), walking (for Crohn’s and Colitis) and I even managed to do the Race for Life (for breast cancer). That was thanks to the NHS Couch to 5K app. We are so lucky to be living right next to the Millennium Coastal Path here in Llanelli and it really is the best place to walk, or run surrounded by amazing scenery. We were certainly grateful for this during lockdown in 2020 and made the most of the facility to get outdoors and walk various distances along it.
Recently I decided that would go back to the Couch to 5K app and start running more regularly. I completed my first parkrun last month, in a respectable time, and now I am aiming to complete 21 5K runs to raise money for Seren Dwt (Little Stars), a Welsh charity supporting children with Down Syndrome. I am absolutely loving it and I think the fundraising element is a good motivation for me as it means I have to commit to it 100%.
Top tips for ostomates wanting to exercise:
- Support your stoma: I always wear a hernia belt when I’m doing anything physically exerting as unfortunately I developed a hernia shortly after my operation. I picked up a cold/cough and wasn’t advised to support my stoma then, but I certainly do now.
- Stay hydrated: I know I always say this but it is so important, particularly as I have an ileostomy. I have built drinking water into all my daily routines. Obviously hydration when you’re exercising is crucial anyway to replace fluids that you lose when you’re sweating. But also, hydration helps your muscles and prevents cramps as well as generally helping your concentration.
- Listen to your body: pay attention to pain and learn what is normal muscle soreness and what is a warning to stop. Breathing properly is key and I would say that any severe chest pain should be checked out by a medical professional ASAP.
- Balance your exercise regime: build in rest days to allow healing and recovery. If you try to do much too soon, you could end up feeling so exhausted you won’t want to carry on.
- Get appropriate kit: well fitting running shoes with a good grip, a high visibility jacket, a head torch, thermal and waterproof layers – you need to stay safe as well as fit.
I am proud to be a 64 year old ostomate (with type 2 diabetes) who has discovered a way to stay fit and healthy doing something I enjoy. I would highly recommend the NHS Couch to 5K app as I have found it really supportive, motivational and achievable. My message today is this; don’t write yourself off just because you have a stoma. Why not give exercising a try? Only you can take responsibility for your health, so even if it’s a walk around the block, why not get outdoors and enjoy some fresh air? After all, it can improve your mental wellbeing as well as your physical health.
