Developing a more active lifestyle is a key component to successfully losing weight and keeping it off long-term. Even after undergoing weight loss surgery, patients are encouraged to become more active and start exercising regularly to support their weight loss goals and maintain muscle tone.
However, starting an exercise routine after surgery requires caution. Your body needs time to heal, and you must ensure you are ready for physical activity, even on a reduced-calorie diet. Many people only make exercise a regular part of their life after surgery, and the early days of working out are when injuries are most common. Improper form and doing too much too quickly are leading causes of exercise-related injuries.
Here’s how to start safely — and make exercise a lasting part of your journey.
1. Ease into exercise safely.
A common mindset is “if it doesn’t hurt, it doesn’t work.” This can be dangerous, especially for beginners. Workouts should be approached gradually. Learn the difference between normal muscular burn and pain that signals danger.
Stop exercising immediately and contact your doctor if you experience:
- Abnormal heart activity, such as flutters or palpitations
- Pressure or pain in the chest, arm or throat
- Dizziness, confusion or sudden lack of coordination
- Cold sweats, fainting or loss of vision
Lesser symptoms, like fatigue that lasts a day, nausea, difficulty breathing or a highly elevated pulse, may indicate that you need to adjust your activity level — but don’t require stopping completely.
Always wear proper attire — loose-fitting clothes and supportive sneakers — and consider guidance from a personal trainer.
2. Focus on consistency over intensity.
Most experts recommend exercising at least 30 minutes several times a week. Beginners may start with light to moderate activity three days a week. More experienced exercisers can gradually increase intensity and frequency to five or six days per week.
Before starting, consult with your weight loss surgeon for personalized guidance, especially after procedures like lap band surgery.
3. Swimming provides a full-body cardio workout without stressing your joints.
Swimming is an excellent cardiovascular workout that is easy on the joints. Unlike running, swimming provides a full-body cardio boost without putting stress on your knees or hips.
Even 20 to 30 minutes a few times a week can improve heart health and endurance.
4. Tai chi helps you stretch and improve balance safely.
Tai chi is a martial art focused on movement and relaxation rather than fighting. It’s a great way to stretch, improve flexibility and gently strengthen muscles without challenging your balance too much.
It’s ideal for beginners or anyone recovering from injury.
5. Strength training and walking build muscle and increase daily activity.
You don’t need a gym membership to start strength training. Resistance bands or light hand weights at home are enough to begin. Start small and gradually increase weight and repetitions over time.
Walking is another simple but effective way to stay active. Track your steps with a pedometer and aim to increase daily totals gradually — starting with 1,000 extra steps and working toward 10,000 a day.
Incorporating a mix of these exercises can help create a balanced fitness routine. Always check with your weight loss surgeon before starting a new activity, and consider working with a personal trainer to ensure proper form and safety.
Exercise isn’t just about losing weight — it’s about building strength, improving mobility and creating habits that last a lifetime.
Content provided by Bariatric Innovations and Northside Hospital Surgery & Weight Management, which offers specialists and comprehensive solutions for when diet and exercise are not enough.
Learn more about bariatric surgery at Northside Hospital.
