Introduction
Physical activity is crucial for individuals with celiac disease, contributing to better bone health, improved digestive function, and overall well-being.
Key Exercise Benefits
- Strengthens bones and reduces osteoporosis risk
- Improves digestive system function
- Reduces anxiety and depression
- Enhances immune system function
- Maintains healthy weight
Recommended Exercise Types
1. Low-Impact Cardiovascular Activities
- Walking (30 minutes daily)
- Swimming
- Cycling
- Elliptical training
2. Strength Training
- Bodyweight exercises
- Resistance bands
- Light weights
- Focus on major muscle groups
3. Flexibility Exercises
- Gentle yoga
- Stretching routines
- Pilates
Exercise Guidelines
Frequency
- Aim for 150 minutes of moderate activity weekly
- Distribute exercise across 4-5 sessions
- Include 2-3 strength training sessions
Intensity
- Start gradually
- Monitor energy levels
- Use the talk test (able to maintain conversation)
Special Considerations
- Stay hydrated
- Exercise 2-3 hours after meals
- Listen to your body
- Stop if experiencing unusual fatigue or discomfort
Safety Precautions
- Consult healthcare provider before starting
- Monitor bone density regularly
- Watch for signs of fatigue or weakness
- Maintain proper nutrition
Recovery Tips
- Allow adequate rest between sessions
- Focus on proper nutrition
- Stay hydrated before and after exercise