Walking: My Secret Weapon
An effective gastroparesis management plan has (at least) three components: medical, dietary and lifestyle. While most GPers pay a great deal of attention to the first two, I’ve found that lifestyle modifications — including the importance of physical activity — are often underestimated or ignored altogether.
Since yesterday was National Start Walking Day, I thought I’d take some time to talk about why I consider walking to be one of the best tools we have for managing gastroparesis. (I’m actually writing this post while on the treadmill, thanks to my handy SurfShelf.)
Walking is one of the cheapest, easiest and most versatile forms of exercise, which can lower blood pressure, boost immunity, and decrease your risk of all kinds of medical conditions, including heart disease, type-2 diabetes, breast cancer, and depression.
But for those with gastroparesis, there are more immediate benefits:
- Moderate exercise has been found to increase the rate of gastric emptying. (Strenuous exercise, however, actually slows gastric emptying.)
- Exercise can stimulate appetite.
- Studies have shown that consistent exercise increases energy levels, even among those with chronic medical conditions.
- Exercise has been found to reduce anxiety up to 20% in patients with chronic medical conditions.
Some GPers worry that daily physical activity will exacerbate weight loss. Turns out moderate exercise (like walking) does not automatically lead to weight loss and, for the reasons listed above, may actually help people gain weight. Personally, I’ve found that I lose weight when I stop exercising completely.
How long and how often should you walk? You’ll need to find what works best for you. Many of my clients find that a short walk after each meal helps alleviate fullness and other symptoms. Others hit the treadmill for an hour each morning, saying it kickstarts their appetite and gives them more energy. If you’re currently sedentary, start small* — just a 10-15 minute walk after dinner, for example.
I typically walk twice a day for a total of four to six miles, depending on my symptoms and other commitments. Yes, it takes up a good chunk of time but I’ve found that my daily walks seem to make everything else I’m doing more effective. I’m able to eat more and feel better. Can’t beat that!
*Talk with your doctor before starting any exercise regimen.
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20 Responses to “Walking: My Secret Weapon”
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You are so correct! My local GI doctor encouraged physical activity for me, and I started running. It has helped me tremendously! I am fortunate enough to not have gastroparesis so bad that I can’t do any physical activity. I find that an early morning run helps my symptoms. When I feel really bad, I jump on a stationary bike for a few minutes. The bad thing is that some people may not understand you and gastroparesis, and think you have an eating disorder. Just make sure your doctor knows exactly what your exercise regiment is.
I so wish I had the energy to do any form of exercise! I just do not have the energy to do anything. I get so tired even going to the grocery store. I used to be very active and I even have my very own home gym with a treadmill, stationary bike, weight machines, you name it. The problem is that I have been so sedentary for the last 2 years, I have no muscle left. My arms look yucky!
I wouldn’t even know where to start!
I am also feeling the benefits of exercising. Before gp only a few short months ago I was going to the gym 5 to 6 times a week and working out for an hour burning about 500 to 550 calories. I just started going back with my husband to do a little weight training starting real slow and not a lot of weight. My arms and legs look pretty bad to me because of the weight loss. I hope to tone things up a bit at the gym. If you haven’t done anything in a long time start slow. Walk around your house. When you feel good with that, do it a couple times and just work your way to more. It is true the more you move the more you are able to move. When I was first diognosed I couldn’t even get out of bed it was real scarey. I saw a post once that said I have gastroparesis, but it does not have me! I like that I refuse to let it win and rule my life. Do what you can until you can do more it is not a race, and we are here to cheer you on!
I love this post! I have been walking after dinner every night and I can’t tell you how much it has (A.) Helped my stomach empty which has currently relieved all of my nighttime symtpoms (B.) Made me feel more relaxed AND (C.) Made me look forward to a little “me” time at the end of the day. Oh and I like to look at all the ways my neigbors have fixed up their houses!
I finally got motivated last year to start walking again. I had to start out with 1 mile every other day and was able to work up to 3 miles six days a week. I didn’t accomplish much in the day besides that and work but It does help a lot and am looking forward to getting started again this year.
Thanks for sharing, Linda. Remember – every step counts!
I just found out I have GP. I was in the hospital for two weeks. Lost 21 lbs. in 3 weeks. I refuse to let GP take over my life too. My daughter took me home for a week, to get me better. I was real weak. She had to help me get a bath. Went home a week later. Got my strength back, and am now back at the gym, doing moderate cardio, and strenght training. The exercise does really help with gastric emptying. I stay on my GP diet. Life is GOOD, and I am blessed to be ALIVE!!!!
I was diagnosed with GP last July. I was very sick and had malnutrition. I became very weak. I lost 40lbs quickly. My excersize of choice is sit-ups. The sit-ups helped tremendously!!! The weather in Wyoming is too bad to walk in the winter. Plus I was so sick I didn’t want to leave the house. I started out with just doing 5 sit-ups, now I’m at 150 sit-ups. I feel great and now I am strong enough to go for walks & maybe even start working out on the home gym my fiance has. I still have to be very careful with what I eat but I have not lost any more weight, and I am looking healthy again. So good luck to all the GPer’s!
Crystal, What type of oil do you use. Is olive oil ok to use? I do not fry anything, but want to use a little for fat grams. I also noticed salmon is not on the fish list?! Thks
Hi, Sara. Any kind of oil is GP-friendly in small quantities, though I prefer extra-virgin olive oil or organic, cold-expeller-pressed canola oil as those are the healthiest.
Salmon IS GP-friendly in small portions. It’s a great source of Omega 3 fatty acids, so it’s certainly recommended for those who tolerate it. Keep in mind that salmon contains a little more than 3 grams of fat per OUNCE. A piece of fish the size and thickness of a deck of cards is about 3-4 ounces.
Hope that helps!
Warmly,
Crystal
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I love to walk, but when I flare up, I have no energy. Doing the slightest thing wears me out. So today I am in a flare. My bad at too much fat for lunch. I am going to try to get on the treadmill, and see if I can drag myself for 5 minutes. Yep that would be the max.
When not flaring I can walk tons…
I was recently diagnosed with GP. There is so much to learn! My physician recommends mild activity. I am used to high intensity work outs, which I really enjoy!!! I don’t really notice much change in my symptoms. Does anyone still do high intensity work outs and do ok?
Hi, Traci. Some people can continue with higher-intensity workouts. I know a few GPers who are runners. It’s all about what works best for you!
Traci,
I am one of the runners that Crystal has mentioned. Exercise has helped my gastroparesis so much. The key thing to remember is to incorporate exercise into a management plan. If you do not do that, you will not be successful in living a balanced life. If you exercise, and do not get the adequate nutrition, rest and stress management you need, you will hit a wall. My doctor is aware of the intensity of my workouts, and is okay with it. It is vital to discuss with your doctor what you want to do, and understand that there will be days that require you to back off from your workouts. I recently ran a half marathon, but it took me a while to get to that point based upon symptoms, and tweaking my gastroparesis management plan. I had a dietician tell me to stop my high intensity workouts, but walk around inside my house instead. My doctors were adamant that I continue my exercise regimen. Exercise has helped my motility tremendously. Each person with gastroparesis has different symptoms, different needs, and different management plans. This is all based upon the extent of dysmotility. (Mine is mild to moderate.) If you are accustomed to high intensity workouts, I would encourage you to talk with your doctor about continuing those, with the understanding that you will know when to back off when more symptomatic, and that you will continue to be monitored by him/her. Honestly, who can do a high intensity work-out if your day is plaqued with unrelenting nausea, vomiting, and abdominal spasms? You will learn through the course of a few months what level of intensity works best to maintain your weight, build strength, and not make your symptoms worse.
Good Luck! You can follow me on Twitter at @TanjieK.
Hey fellow gpers,
I am new to the problem, but I get full on a cup of coffe but I don’t let that stop me… I eat like a horse on at leat one meal…I have started doing high impact arobics for a year around exercise plan to help me loose weight, I like the idea of trying to do sit ups also …I gained 25 lbs since I got gastroparesis, but mine was caused from the slip of the knife by my doctor doing surgery to fix my hietal hernia…I am no young puppy, I am 63 years old…
I have gastroparesis, forma operations. Will contraction of abdominal , improve gastroparesis conection.
I have been taking a quarter of a teaspoon of ginger powder in water, taking 3 papaya enzyme pills, and i drink mint tea and the old tummy gurgles like a waterfall…