Having bariatric surgery is a big move to help you get healthier. But that's not where it stops. Staying active and getting regular exercise after the surgery is super important to keep the weight off and boost your health. If you're not sure how to start exercising or what kind of workouts are safe after this surgery, don't worry! In this blog post, we'll chat about why staying active is key after bariatric surgery, give you some easy tips to get moving, and talk about good exercises you can do without risking your health.
Staying active after bariatric surgery comes with a host of benefits. Here are some of them:
- Weight Management:Regular exercise helps keep the weight off. It burns calories, boosts your metabolism, and helps you maintain muscle mass, all of which contribute to effective long-term weight management.
- Improved Cardiovascular Health:Exercise strengthens the heart and improves circulation, reducing the risk of heart disease and high blood pressure.
- Enhanced Mood and Energy Levels:Physical activity releases endorphins, also known as "feel-good" hormones. This can help combat post-surgery blues and boost your overall mood and energy levels.
- Better Sleep:Regular physical activity can help improve sleep quality, allowing your body to rest and recover effectively.
- Stronger Muscles and Bones: Weight-bearing exercises improve bone density and build muscle strength, reducing the risk of osteoporosis and injury.
- Improved Mobility and Flexibility: Regular exercise can increase your range of motion, flexibility, and overall mobility, making everyday tasks easier.
- Blood Sugar Control: Exercise helps regulate blood sugar levels, reducing the risk of developing type 2 diabetes.
Starting Exercise After Bariatric Surgery
Following your bariatric surgery, you'll need to adhere to certain restrictions for up to the first six weeks. This period is crucial, allowing your body the time it needs to heal properly. Starting with a little movement after bariatric surgery is a smart and safe way to gradually ease your body back into physical activity. You don't need to jump right into intense workouts. Instead, begin with gentle activities like short walks or light stretching exercises. This approach helps to reduce the risk of injury, improves circulation, promotes healing, and can even boost your mood. Remember, even a small amount of movement is a positive step towards recovery and long-term health. Always listen to your body and consult with your healthcare provider before starting any new exercise routine.
Balance exercises can be challenging and potentially risky after bariatric surgery. Your body is still adjusting to its new weight and center of gravity, which can affect your balance. Attempting complex balance exercises too soon may lead to falls or injuries. Instead, focus on low-impact activities that promote stability and coordination without the risk, like walking or gentle yoga. As your strength and confidence increase over time, you can gradually introduce more advanced balance exercises under the guidance of a healthcare or fitness professional. Always remember, safety comes first when reintroducing exercise after surgery.
Exercises You Can Do After Surgery
After bariatric surgery, the best types of exercises to include in your routine are aerobic and strength training exercises, as they each offer unique benefits.
Aerobic Exercises: These types of workouts increase your heart rate and breathing, helping to burn calories and improve cardiovascular health. Post-surgery, it's best to start with low-impact aerobic exercises like walking or using a stationary bicycle. As your fitness level improves, you can gradually add more vigorous activities like jogging or dance cardio classes. Aim for about 150 minutes of moderate aerobic activity per week but remember to start slow and gradually increase your intensity and duration.
Strength Training Exercises: While aerobic exercises are great for burning calories and improving heart health, strength training is crucial for building muscle mass. It is important to remember however, not to lift more than 10 pounds for the first 4 weeks after surgery. You need to allow your abdominal muscles to heal and to prevent any incisional hernias from muscle strain.
Once you have healed from surgery and with the approval of your doctor, start with light resistance exercises using your body weight, resistance bands, or light weights. Exercises could include squats, lunges, push-ups, or bicep curls. As you get stronger, you can increase the resistance or weight.
Kickstarting Your Exercise Routine
Walking
Going for a walk is an excellent way to start introducing physical activity into your routine after bariatric surgery. Walking is a low-impact exercise that can be easily adjusted to fit your current fitness level. It doesn't require any special equipment, other than a good pair of walking shoes, and can be done almost anywhere.Start with short walks around your home or neighborhood. Gradually increase the distance and pace as your strength and endurance improve. Walking can help improve your cardiovascular health, boost your mood, aid in weight management, and enhance your overall quality of life.
Remember, always listen to your body. If you feel pain or discomfort, slow down, or take a break. And as always, consult with your healthcare provider before starting any new exercise routine.
Stationary Bike
Stationary biking is a low-impact form of exercise that is easy on the joints. This makes it an ideal choice for those who are easing their way back into regular physical activity following surgery. As with any new exercise routine, it's important to start slowly. Begin with shorter periods of cycling and gradually increase the duration as your fitness level improves.
Indoor cycling, whether on an upright or a recumbent bike, provides moderate aerobic and endurance exercise. A recumbent bike can be particularly beneficial for those starting out, as it allows for cycling in a more comfortable, reclined position.
Once you feel comfortable with indoor cycling, you might consider trying other cardio machines like the elliptical, or even venturing outside for some outdoor cycling. Remember, the key is to incorporate more activity-based exercises into your routine over time.
As you progress in your post-surgery journey, cycling will not only aid in weight loss but also contribute to overall fitness and well-being. Always consult with your healthcare provider before starting any new exercise regimen after bariatric surgery.
Staying Active
Exercise shouldn't feel like a chore. Finding activities, you enjoy not only makes it more likely you'll stick with them, but it can also boost your mood and overall enjoyment of life. Yoga is a fantastic choice as it promotes strength, flexibility, and mindfulness. It can be easily modified to suit various fitness levels and can be done at home or in a class setting. Riding a bike, whether stationary or outdoors, is another enjoyable activity that provides a great cardiovascular workout and strengthens your lower body.
Remember, the goal is to make sustainable changes to support your overall health and well-being. Always consult with your healthcare provider before starting any new exercise routine or making significant changes to your diet.
Key Takeaways
After your bariatric surgery it's important not to lift anything over 10 pounds for the first four weeks. This gives your abdominal muscles the chance to heal properly and helps to prevent any potential hernias caused by muscle strain.
Also, don't forget that getting moving again is part of the healing process! Doctors highly recommend starting with some gentle exercises as soon as you feel up to it. Walking, especially, is a fantastic way to get your body moving during these initial four weeks. If you're comfortable, you can also try using a stationary bike. Remember, the key is to listen to your body and only do what feels tolerable. Here's to a smooth and speedy recovery!
