Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT
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Key Points
There’s no single best exercise for UC, but yoga may reduce stress and improve quality of life.
Adjust intensity and exercise type based on symptoms, flares and your stage of recovery.
Choose enjoyable movement to stay consistent and support long-term health.
Living with any form of inflammatory bowel disease (IBD) can disrupt daily life, often bringing chronic pain and challenging digestive symptoms. Ulcerative colitis (UC) is one type of IBD that occurs when the large intestine becomes inflamed, resulting in a chronic, lifelong condition that can sometimes be debilitating.
“UC can at times be debilitating, isolating and a person’s quality of life can be significantly impacted, which is why a trusted IBD-specialized GI medical team is an important cornerstone of disease management,” says Stacey Collins, M.A., RDN/LDN.
Part of managing UC includes guidance on incorporating physical activity when possible. “Physical activity has been explored in research as one of several complementary approaches to managing IBD, alongside medication and diet adjustments to decrease risk of disease progression,” says Collins. In some cases, exercise routines may need to be adapted to accommodate the unique challenges people with UC face, particularly during flares.
While many forms of movement can be beneficial, experts say yoga may be a top choice. Here’s why yoga can help with UC, along with how to approach physical activity in a way that works for you.
Why Yoga Can Help Manage Ulcerative Colitis
Naming the single “best” exercise for everyone living with UC is difficult, as experts agree there’s no one-size-fits-all approach. That said, if choosing just one, yoga stands out thanks to research supporting its benefits. “In humans, both yoga and walking have been studied, and both show similar rates of disease relapse,” says Collins. “However, daily yoga for 45 minutes (compared to walking) showed to improve quality of life and provide mental health benefits, specifically lower perceived stress and anxiety.”
Additional research supports yoga for symptom management. It may help activate the gut-brain connection and the parasympathetic nervous system—the “rest and digest” response—which can reduce stress and gut hypersensitivity. Certain yoga postures may also encourage gut motility, helping to stimulate bowel movements and ease symptoms like constipation and bloating.
Yoga is also widely accessible, requiring little to no equipment and minimal space, with many guided videos available online. Choosing a gentler, more restorative style may be especially helpful during flares or when symptoms are present.
That said, yoga isn’t the right fit for everyone—and that’s OK. Experts recommend an individualized approach based on disease activity and personal preference. “I encourage my patients to explore different types of physical activity that are pleasurable, so they’re more likely to become long-term, consistent practices,” says Collins. “UC is hard enough, and adding an exercise regimen that feels like a chore will feel much harder to maintain, especially when UC flares are in full force.”
Other Exercises to Try
Strength Training
Many experts also recommend incorporating resistance training consistently when in remission. “During remission, regular resistance training and aerobic activity are encouraged because people with UC have higher risk of low bone density related to inflammation, steroid use, vitamin D deficiency and periods of low intake,” says Danielle Gersmehl, RD, LDN.
“Weight-bearing exercise helps protect against osteopenia and osteoporosis, while strength training supports rebuilding muscle after flares, stabilizing weight changes, improving blood sugar control and supporting mental health.”
Low-Impact Exercise
Walking is a simple, lower-intensity option that may help reduce stress, which can benefit people with UC. “Lower-impact and stress-reducing activities can be particularly helpful given the link between psychological stress and gastrointestinal symptoms,” says Gersmehl.
Other gentle activities like swimming can be a great way to support cardiorespiratory fitness, especially when recovering from a flare.
High-Intensity Exercise
“Once in remission, it can be beneficial to do high-impact training such as running or HIIT training to help improve bone density and rebuild muscle mass,” says Cari Riker, RDN, LDN, CDCES.
However, tolerance varies. Some people may notice worsened symptoms due to increased gut motility. “High-intensity or prolonged workouts during a flare can worsen fatigue and contribute to dehydration or electrolyte imbalances, especially when diarrhea is present,” explains Gersmehl.
During more severe symptoms, gentler movement like yoga, stretching and mobility work is often recommended. “The goal during these times is to maintain circulation and joint function while limiting additional physical stress on an already inflamed and nutritionally vulnerable body.”
Exercising Safely with Ulcerative Colitis
Some people may need to modify their exercise routine based on symptoms or active flares. “During flares, intensity and duration often need to decrease due to fatigue, dehydration, anemia or electrolyte losses,” says Gersmehl. In these cases, exercise may need to be reduced or adjusted until cleared by a medical professional.
Staying flexible and tuning into your body is also key. “The common issue with UC is having frequent bowel movements and diarrhea that can be very urgent,” explains Riker. “For example, it may be running on a treadmill with a bathroom close by in place of running on the road, or doing free-weight exercises instead of Olympic-style lifts where you may put more pressure that can create urgency.”
Medical treatments, including medications and surgery, are often part of UC management. During recovery, it’s important to work closely with your health care team, advises Collins. “If returning to exercise from flares and/or surgery, ease into a gentle routine slowly to prevent injury and remain adequately hydrated, as active UC can increase risk for dehydration.”
Lastly, nutrition also plays an essential role in exercising safely. “Adequate protein, calcium and vitamin D, iron monitoring, hydration and enough carbohydrate to fuel activity are especially important,” says Gersmehl.
Our Expert Take
Living with ulcerative colitis often means adapting your exercise routine based on symptoms, recovery phase and personal preferences. Learning to trust your body while choosing movement that supports your health can help you manage the condition more confidently. While no single exercise is “best” for UC, yoga can be a helpful starting point for easing into a routine and managing symptoms.
“The research we have highlights the importance of any physical activity, so reframe ‘best’ activity to mean the one that feels safe and enjoyable in your body,” says Collins. “Know that this might change from day to day, and that’s OK.”
Your stage of recovery may also guide which types of movement feel appropriate, says Riker. With the right approach, movement can become a powerful tool to support your symptoms, resilience and overall quality of life.
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