An Active Recovery :
The Role of Fitness after Bariatric Surgery
So many people have questions about exercise after bariatric surgery . When should I start ? Is it really important ? What kinds of exercises are safe ? Of course , it ’ s important to check with your doctor or surgeon before starting any exercise program , but here are a few guidelines that should help you start on the journey .
WHY EXERCISE ?
THE BENEFITS of even a small amount of exercise ( walking is recommended ) for postsurgical patients is immense . Not only does it help prevent complications but it also promotes recovery . Other valuable benefits of incorporating exercise into your daily routine after surgery include the following :
• Promotes oxygen flow throughout the body
• Improves blood circulation
• Promotes good gastrointestinal and urinary function
• Helps with additional weight loss
• Burns fat while retaining lean muscle
• Improves muscle strength and tone
• Increases immune health
• Reduces stress
• Combats anxiety and depression
• Enhances self-esteem and confidence
DAYS 1 - 14 : TAKE IT SLOW AND LISTEN TO YOUR BODY .
One to two days after surgery , you can begin to walk for some very light exercise . Shoot for 5 to 10 minutes at a time and increase a little every day until you reach a total of about 30 minutes a day . Take everything slow and easy . During this phase ( as well as at all other times ), make sure that you listen to your body . Know when you are doing too much . Pay attention to the difference between soreness and pain .
WEEKS 2 – 4 : STEP IT UP .
Two weeks after surgery , you can start to increase your walking beyond 30 minutes or increase the tempo of the walks . As always , listen to your body . Know when you are doing too much and take breaks if you need to . Add in some light stretching exercises and arm rotations to begin to build in a little bit of strength and flexibility training .
MONTHS 1 – 2 : MAKE IT FUN .
By now you should start feeling much stronger . Continue to increase your effort by about five percent a day ( either in time or intensity ). Spice up your routine by adding some moderate , low-impact cardio such as swimming , cycling , or water aerobics . Aim for five days a week at about 30 minutes a day . Try to do 5 to 10 minutes of light stretching to warm up before , and to cool down after , you exercise .
MONTH 2 AND BEYOND : THE RUBBER HITS THE ROAD !
After about the two-month point , you should already be doing your cardio five days a week , so work on increasing the daily amount to 45 – 60 minutes . Again , aim for small , daily increases — it will add up ! Now , you can also begin to add more strength training to your routine . Shoot for 2 to 3 days a week . Squats and lunges are great for postbariatric patients as well as using weight machines or free weights . Make sure you also include some flexibility training ( or yoga ); it will help prevent injuries and improve blood flow . Of course , remember to go slow and listen to your body .
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