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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