As the New Year begins, many people commit to improving their health and building better habits. When it comes to making lasting changes and overcoming obesity long term, dietary changes often get the most attention. After weight loss surgery, following your surgeon’s dietary guidelines is essential to staying comfortable, satisfied and free from nutrient deficiencies as your body adjusts to a low-calorie diet.
However, the New Year is also an ideal time to recommit to physical activity. Once you have recovered from surgery and are cleared to increase your daily activity level, regular exercise becomes a key part of supporting weight loss and overall wellness. The most important factor is finding an activity you enjoy enough to stick with throughout the year.
Most experts recommend exercising for at least 30 minutes several times a week. If you are new to exercise, that may mean starting with light to moderate activity just three days a week. If you already exercise regularly, you may be able to increase the intensity of your workouts and aim for activity five or six days a week. For personalized guidance after Lap-Band surgery, talk with your weight loss doctor before setting your goals.
Getting started
Starting a fitness routine can feel intimidating, especially if you have not been very active in the past. The New Year can bring extra motivation, but it is still important to begin at a pace that feels manageable. Whether you are brand new to exercise or simply getting back into it, certain activities provide a great foundation for building strength, endurance and confidence.
Here are some top exercises to consider adding to your routine:
- Swimming: Cardiovascular exercise supports heart health, but high-impact activities like running can be hard on the knees. Swimming offers an excellent cardio workout without placing stress on the joints.
- Tai chi: This gentle form of movement helps improve flexibility, balance and relaxation. It is ideal for easing into regular activity without uncomfortable or demanding positions.
- Strength training: You do not need a gym membership to begin strength training. Resistance bands or light hand weights can be used at home. Start with low resistance and gradually increase repetitions and weight over time.
- Walking: Walking is one of the easiest ways to stay active. Wearing a pedometer or fitness tracker can help you stay motivated. Begin by increasing your daily steps by about 1,000 and work your way toward a long-term goal of 10,000 steps a day.
Combining several of these activities can help you create a balanced and sustainable workout plan for the year ahead. Before starting any new exercise program, check in with your weight loss surgeon to ensure you are cleared for physical activity. If you need extra support, working with a personal fitness trainer may help you stay motivated and on track.
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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.
