Bariatric surgery is a life-changing procedure that jumpstarts weight loss and promotes better health. While the surgery itself provides a significant boost, incorporating regular physical activity into your routine is essential for maintaining long-term results, improving strength, and enhancing overall well-being.
This article outlines the best exercises to incorporate after bariatric surgery, tailored to support your recovery and help you reach your fitness goals safely.
The Importance of Exercise After Bariatric Surgery
Exercise plays a vital role in recovery and long-term weight management after bariatric surgery. Its benefits include:
- Improved Weight Loss: Boosts metabolism and helps maintain lean muscle mass.
- Enhanced Recovery: Improves circulation, reduces the risk of blood clots, and promotes healing.
- Increased Energy Levels: Regular activity combats post-surgery fatigue.
- Better Mental Health: Releases endorphins that improve mood and reduce stress.
- Preservation of Muscle Mass: Helps prevent muscle loss during rapid weight loss.
When Can You Start Exercising After Bariatric Surgery?
Your doctor will provide specific guidelines based on your procedure and recovery progress. Here’s a general timeline:
Week 1–2: Light Activity
- Focus on short, gentle walks around your home or neighborhood.
- Avoid strenuous activities and heavy lifting.
- Aim for 5–10 minutes of walking several times a day to improve circulation.
Week 3–6: Gradual Introduction
- Increase walking duration to 20–30 minutes per session.
- Add light stretching exercises to improve flexibility and mobility.
- Avoid high-impact or core-intensive activities until your surgeon gives the all-clear.
After Week 6: Moderate Exercise
- Begin incorporating low-impact exercises like cycling, swimming, or yoga.
- Gradually increase intensity as your strength and stamina improve.
- Follow your surgeon’s recommendations to avoid overexertion or injury.
Recommended Exercises for Bariatric Surgery Patients
Here are the best types of exercises to help you regain strength, maintain weight loss, and improve overall health after bariatric surgery.
1. Walking
Walking is an excellent low-impact exercise that’s easy to incorporate into your routine. Start with short, manageable walks and gradually increase your pace and distance.
- Benefits: Improves cardiovascular health, boosts mood, and aids digestion.
- Tip: Use a pedometer or fitness tracker to set daily step goals.
2. Low-Impact Cardio
Cardiovascular exercises help burn calories and improve heart health without putting too much strain on your joints. Options include:
- Swimming or water aerobics.
- Stationary biking.
- Elliptical machine workouts.
3. Strength Training
Strength training preserves lean muscle mass and increases metabolism. Begin with light resistance exercises using body weight, resistance bands, or light dumbbells. Focus on major muscle groups, such as:
- Arms and shoulders.
- Legs and glutes.
- Core (only after receiving surgeon approval).
4. Yoga and Stretching
Yoga and stretching improve flexibility, balance, and mental focus. They’re also great for managing stress and enhancing body awareness. Start with beginner-level classes or online videos tailored for post-surgery patients.
5. Core Strengthening
Core exercises improve posture, balance, and stability. However, avoid core-intensive movements, such as crunches or planks, during the initial recovery phase. Instead, try gentle core activations like seated twists or pelvic tilts with guidance from your healthcare provider.
Tips for Safe and Effective Exercise
- Listen to Your Body
Pay attention to how you feel during and after exercise. Stop immediately if you experience pain, dizziness, or shortness of breath. - Start Slow and Build Gradually
Don’t rush into intense workouts. Gradually increase the intensity and duration of your exercises to avoid injury. - Stay Hydrated
Drink plenty of water before, during, and after exercise to stay hydrated, especially after bariatric surgery when hydration needs increase. - Wear Proper Gear
Invest in supportive shoes and comfortable workout clothing to ensure safety and comfort during exercise. - Seek Professional Guidance
Consider working with a physical therapist or fitness trainer experienced in post-bariatric surgery exercise programs.
Exercises to Avoid After Bariatric Surgery
Not all exercises are suitable during the recovery phase. Avoid:
- High-impact activities like running or jumping.
- Heavy weightlifting that strains the abdominal area.
- Core-intensive exercises (e.g., crunches) until cleared by your surgeon.
How Often Should You Exercise?
Aim for at least 150 minutes of moderate-intensity exercise per week, as recommended by health professionals. This can be broken down into 30-minute sessions, 5 days a week. As your fitness improves, consider adding strength training twice a week.
Conclusion
Exercise is a critical component of your post-bariatric surgery journey, supporting both recovery and long-term weight management. By starting with gentle movements and progressing to more structured workouts, you can achieve your fitness goals safely and effectively. At VIVE Bariatrics, we provide comprehensive guidance to help you incorporate the right exercises into your routine and ensure lasting success. Schedule a consultation today to learn more about personalized support for your post-surgery recovery.