Top hiking tips for\u00a0people\u00a0with stomas from the charity leostomy and Internal Pouch Association <\/p>
For those venturing out\u00a0after\u00a0stoma\u00a0surgery, the gentle rhythm of a walk in nature has untold benefits say the experts at leostomy & Internal Pouch Association<\/a>.<\/strong><\/p> There are endless\u00a0national trails and walking routes to discover in the UK<\/a>, with many increasingly accessible for walkers\u2019 differing needs\u00a0\u2013 just search \u2018Miles without Stiles<\/a>\u2019 to see the options. <\/p> Whatever your fitness level or ambition, Britain\u2019s fine network of byways and permissive\u00a0paths are the ideal place to restore good health.\u00a0<\/p> For ostomy patients \u2013 those who have undergone\u00a0surgery resulting in a\u00a0bowel or urinary\u00a0stoma \u2013 returning to some kind of fitness routine can be a worry, no longer knowing what you\u2019re capable of or if you might end up overdoing things.\u00a0<\/p> A stoma is a surgical opening on the abdomen over which a bag is worn to collect bodily waste (faeces\u00a0or urine) which can be due to illness, injury or genetics.<\/p> While there\u2019s little \u2018ostomates\u2019 can\u2019t do once fully healed, whether that\u2019s\u00a0body building, pole dancing or conquering mountains<\/a>, regaining mobility and fitness for people with stomas begins with a few\u00a0baby\u00a0steps,\u00a0building their\u00a0recovery\u00a0gradually.\u00a0<\/p> When\u00a0upping\u00a0the miles over time on\u00a0favourite\u00a0routes, perhaps challenging yourself to steeper terrain or a faster\u00a0pace, walkers with stomas will need to be prepared for all eventualities, from being prepared for wet weather to packing extra\u00a0stoma\u00a0bags in case of\u00a0leaks\u00a0or the need to empty a filling pouch.<\/p> Many of these may seem obvious but sometimes just knowing that you\u2019ve got things covered can offer peace of mind and help you feel confident.<\/p> Clinical exercise specialist<\/a> Sarah Russell, who\u00a0is an outdoor enthusiast and\u00a0seasoned marathon runner\u00a0who has lived with a stoma since 2010<\/em>, also has these extra tips. <\/strong><\/p> The satisfaction of building up your mileage and strength after stoma surgery is amazing \u2013 and helps you feel like you\u2019re getting back to normal and\u00a0that\u00a0your life isn\u2019t any different to before.<\/p><\/blockquote> \u201cI\u2019m a huge fan of hiking and mountain climbing, whether it\u2019s in the wilds of the Lake District<\/a> or Scotland<\/a>, or a\u00a0more gentle\u00a0environment such as East Sussex<\/a>,\u00a0where I live. Hiking is an awesome activity for both our physical and mental wellbeing. <\/p> The satisfaction of building up your mileage and strength after stoma surgery is amazing \u2013 and helps you feel like you\u2019re getting back to normal and\u00a0that\u00a0your life isn\u2019t any different to before. Here\u2019s my advice for planning your next adventure:<\/p> 1. Carry plenty of fluid<\/strong><\/p> Be sure to\u00a0take plenty of fluids<\/a>\u00a0with you in a backpack. I prefer to use a water bladder in my pack and usually head out with\u00a0two\u00a0litres for\u00a0the\u00a0day. Consider investing in a portable water filter so that you know you\u2019ll always be able to access fluids wherever you are. Electrolyte drinks (sports drinks with added sodium) can be\u00a0really useful\u00a0for hot days and for those with a type of stoma called an ileostomy, where maintaining the correct levels of hydration can be a challenge.<\/p> 2. Invest in a rucksack\u00a0<\/strong><\/p> Carrying a heavy rucksack can be a little scary to begin with, but you really don\u2019t need to get your hiking buddies to carry your kit. Find a pack that fits well and doesn\u2019t irritate the location where your stoma is,\u00a0and one that spreads the load. <\/p> You might need to invest in something new but experiment as it can take a bit of time to find the right pack, especially if you want a waist belt on it. Take care putting it on and off, especially if it\u2019s very heavy \u2013 set the pack on a table or chair and back into it, rather than swinging it up from the floor.\u00a0\u00a0Spend some time working on core training which will help your pack-carrying ability.<\/p> Best backpack rain covers: 7 waterproof bag covers for the outdoors<\/a><\/p> 3. Get fit to walk<\/strong><\/p> When you first start hiking again after surgery,\u00a0you may feel a little less agile than before. Muscle loss can lead to feeling vulnerable and less balanced, so it\u2019s a good idea to work on your leg strength with home exercises such as squats, lunges and calf raises before you head out hiking, especially if you\u2019re going somewhere a bit more rugged.\u00a0Hiking poles<\/a> can be\u00a0really useful\u00a0and will give you more confidence as you get back into things.<\/p> 4. Take a dicky bag<\/strong><\/p> My best top tip is to use something called a \u2018dicky bag\u2019 which is actually designed for dog\u00a0walkers, but\u00a0is super handy if you need to empty or change your\u00a0stoma\u00a0bag and take it with you. Double bag it into the dicky bag and clip it to the outside of your pack.\u00a0<\/p> The important message is to find solutions to potential problems and scenarios and just get out there and enjoy yourself.<\/p><\/blockquote> One of the biggest anxieties of hiking with a stoma is needing to find somewhere to empty\u00a0your bag, and this option takes away that fear. It\u2019s preferable to pack your waste and take it with you (to be disposed of later) rather than leaving it close to the trail for other hikers or dogs to find.<\/p> However, if you don\u2019t have a choice the correct etiquette is\u00a0to dig a hole in the ground (at least 10 metres from a water source or footpath), empty your bag into the hole and then cover it over with soil, sticks,\u00a0moss or stones.<\/p> The important message is to find solutions to potential problems and scenarios and just get out there and enjoy yourself.<\/p> Sarah\u2019s\u00a0specialist core rehab\u00a0programme<\/a>, based on Pilates principles, is very popular with those who have recently undergone\u00a0ileostomy and internal pouch\u00a0surgery.<\/em><\/p> Niamh Magee\u00a0was one of many ostomates to take part in the annual, two-mile Stoma Care Walk along the banks of the River Foyle in\u00a0Derry-Londonderry, in aid of\u00a0The Western Health and Social Care Trust.\u00a0<\/a><\/em><\/strong><\/p> “As someone who has always liked to keep active, both before and after stoma surgery, I have discovered through trial and error how best to prepare for walks of all lengths.\u00a0My top tips are;<\/p> Map it out<\/strong> Don\u2019t forget your bag<\/strong> If you\u2019re facing\u00a0stoma\u00a0surgery, know you\u2019re not alone say the experts. While getting used to the change in lifestyle can be tough for a while, it\u00a0will\u00a0get easier. And the more you focus on finding a way to get back to doing what you love, the less all-consuming it will feel.\u00a0<\/p> Walking in nature works wonders on everybody\u2019s mental health, so venturing out to your local park or off the beaten track could be just the tonic \u2013 rebuilding both\u00a0strength and confidence.\u00a0See you out there!<\/p>What is a stoma?<\/h2>
Hiking tips for\u00a0<\/strong>people\u00a0with stomas<\/h2>
Walking back to good health<\/h2>