Exercising After Bariatric Surgery: Tips for Success
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Bariatric surgery can help you lose a lot of weight and improve your health — it’s a once in a lifetime opportunity. But if you want to keep these the weight off long term, you need to make exercise a regular part of your life. It might seem hard to make an exercise plan after bariatric surgery, but it’s an important step toward getting stronger, feeling better, and keeping your results.
This guide will show you the benefits, best practices, and safety precautions for exercising after bariatric surgery.
Why it's important to work out after bariatric surgery
Exercise is very important for long-term weight loss and good health following bariatric surgery. Why this matters:
• Helps people keep their weight off
Exercise and surgery work together to help you keep your new weight. Exercise helps you lose weight, speeds up your metabolism, and keeps your lean muscle mass.
• Makes the heart and blood vessels healthier
Walking or swimming are good for your heart, circulation, and blood pressure.
• Improves mental health
Exercise regularly releases endorphins, which lower tension, anxiety, and depression. This helps you stay happy as you get used to your new way of life.
• Increases strength and stamina
Get back muscle strength and build up your stamina so you can perform daily tasks with confidence.
• Good for your skin and joints
Exercise and a healthy diet can help tone muscles and take some of the strain off of joints, which can help with discomfort caused by being overweight.
When to Start Exercising After Bariatric Surgery
It’s essential to allow your body the necessary time to recover before embarking on a new exercise regimen. Make sure to consult your surgeon before beginning your workouts following bariatric surgery. Here’s an example of a typical timeline:
Weeks 1–2 After Surgery
Start with mild activities like going for a brief walk. This will get your blood moving and minimize your chance of getting blood clots.
Weeks 3 to 6 After Surgery
Next, throw in low-impact exercises like yoga, mild stretching, or longer walks. Don’t do too much too quickly; start carefully. You have to get acclimated to this new way of life.
Week 6 and Beyond
As you get stronger and more energetic, slowly add cardio and weight training to your workouts. Include a balanced mix of cardiovascular, strength, and flexibility exercises.
Note
Every individual heals differently. Always consult with your surgeon or a bariatric exercise specialist before introducing new types of physical activity.
Best Exercises for Bariatric Surgery Patients
Below are effective exercises you can safely incorporate into your post-surgery fitness plan:
Low-Impact Cardio Workouts
These activities help burn calories without placing unnecessary strain on joints:
- Walking
- Swimming
- Cycling
- Elliptical training
- Swimming
- Cycling
- Elliptical training
Strength Training Exercises
Adding strength training builds lean muscle, which aids metabolism and balance. Start with:
- Bodyweight movements (e.g., squats, lunges)
- Push-ups (modified if needed)
- Resistance band exercises
Flexibility and Balance Activities
Improve range of motion and coordination with low-stress options like yoga, Pilates, or stretching routines.
High-Intensity Interval Training (HIIT)
For advanced patients, HIIT alternates periods of intense activities with rest. It’s a great method to burn calories and improve your health.
The American Council on Exercise has more information regarding the benefits of HIIT training.
How to Work Out Safely After Bariatric Surgery
To make sure your workouts are safe and effective, follow these guidelines:
• Start Small
Start with brief workouts and make them harder as you go. If you experience pain, stop.
• Drink plenty of water
Dehydration is common after surgery. To stay hydrated, sip small amounts of water before, during, and after your workouts.
• Make nutrition a priority
If you don’t provide your body with the right fuel, your muscles won’t be able to heal properly. Eat a balanced diet that is high in protein to give you energy.
• Dress for the Occasion
Wearing comfortable shoes and clothes made for physical exercise will protect your joints and help you perform your exercises properly.
• Get help from a trainer
Think about hiring a fitness specialist who is familiar with post-bariatric needs to create a strategy specific to you.
• Keep track of how you’re doing
Use a journal or fitness app to monitor your progress. It’s a great way to look back on where you started and be encouraged with how far you have come.
Overcoming Common Challenges
It’s normal to run into problems when you first start working out after bariatric surgery. Here are some common problems that bariatric patients run into and how to solve them:
• Low Energy Levels
Start getting enough sleep, then begin with easy movements to avoid get over tired. It can also help to eat small, well-balanced meals often.
• Getting hurt
Pay attention to your form and pick low-impact exercises. Don’t try to push through pain; your body knows when it needs to rest.
• Weight Loss Plateaus
Change up your workouts to get your efforts going again. Trying new things will push your body and kickstart new progress.
The Long-Term Benefits of Post-Bariatric Exercise
After bariatric surgery, working out regularly doesn’t only make you healthier; it changes your life. Over time, you’ll feel more confident, stronger, and healthier. Being active allows you to do the things you enjoy and improves your quality of life in general.
Your Next Step
Your weight loss surgery was a big step in the right direction for your health, but you need to keep exercising to keep going forward. Start with tiny, doable goals and celebrate each one you reach. If you need help that is specific to you, you might want to talk to a bariatric fitness expert or your doctor.
Are you ready to take command of your health? Call us immediately for professional help with making a personalized workout plan after bariatric surgery. We’ll work together to get you healthier and more active!
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