Bariatric weight loss surgery isn’t for everyone – but, for those who are severely obese, suffering from serious obesity-related health issues and cannot lose weight by traditional means, Bariatric Surgery provides an excellent, sometimes lifesaving, option.
These types of surgeries promote weight loss by restricting food intake, but to truly achieve long-term success, Bariatric patients should incorporate certain lifestyle changes, such as healthy eating and exercise in conjunction with their surgical treatment.
Our team recommends that Bariatric patients incorporate 30-40 minutes of exercise at least 3-4x/week.
So how do you get there? Before surgery, you can begin exploring various exercises and ways to be more physically active. After surgery, once your doctor gives you permission to exercise, you can get back to the new exercise you enjoyed!
How to Start Good Habits & Make Exercise Apart of your New Life
Schedule it! If you schedule the 30-40 minutes in your day to exercise, then you are more likely to do it. Just like you would schedule your doctor’s appointment, you need to schedule your exercise.
Find your favorite ways to sweat! Exercise should be enjoyed, if you’re not enjoying your exercise try something new. Here are some ideas:
- Walking
- Gyms
- Swimming
- Workout classes
- Online workout classes or app’s
- Dancing
- Yoga and stretching
Pair it with something you do enjoy!
- Listen to Music, podcast or audiobook
- Watch a TV show or movie
- Catch up with a friend (either by phone or in person while they workout with you!)
- Get competitive (join a challenge!)
Other tips to a successful exercise plan:
- Always begin a new exercise program gradually and increase as able
- Allow 2 hours after eating before beginning an exercise to avoid indigestion or heartburn
- If you have diabetes, check your blood sugar just before exercising to be sure it’s not too high or too low
- Sip fluids during and after exercise to stay hydrated
- Walk more on your non-exercise days!
Sample Exercise Plan After Bariatric Surgery
2-4 weeks after Bariatric surgery
Low impact exercises can be done 2-4 weeks after surgery – with your doctor’s permission. Focus on your recovery before beginning any exercise routine. Below are some examples of low-impact exercises:
- Sitting exercises
- Leg lifts
- Shoulder rolls
- Arm rotation
- Walking
1-3 months after surgery
Aerobic and cardio exercise can usually begin, again with your doctor’s permission. Go at your own pace, and try to begin with low impact cardio exercises such as:
- Cycling
- Water aerobics
4 months after surgery
With doctor’s permission, you can begin a strength training program to allow you to build muscle, improve balance and burn more calories! Aim for about 3x/week of strength training such as:
- Squats and lunges
- Free weights
- Assisted weight machines (see if your gym can offer personal training to assist)
- Yoga