Exercising after weight loss can be a bit challenging. Embarking on a weight loss journey through surgery is a significant step towards achieving a healthier lifestyle. However, once the excess weight is shed, it’s essential to maintain your health and fitness to ensure long-term success. Incorporating exercise into your routine post-weight loss surgery helps sustain weight loss and enhances overall well-being. Most patients return to physical immediately. Let’s explore the best exercises tailored specifically for individuals who have undergone bariatric surgery with detailed instructions on performing them safely and effectively.
1. Walking/Jogging:
Walking and jogging are excellent low-impact cardiovascular exercises suitable for individuals at varying fitness levels. Start with a brisk walk for 20-30 minutes, gradually increasing the duration and intensity as your stamina improves. For jogging, begin with short intervals interspersed with walking, gradually increasing the duration as tolerated.
2. Swimming
Swimming is a full-body workout that is gentle on the joints, making it ideal for those recovering from weight loss surgery. Start with basic strokes such as freestyle or breaststroke, aiming for 20-30 minutes per session. Gradually increase the intensity by incorporating interval training or trying more advanced strokes like butterfly or backstroke. Swimming is a great exercise for asthmatic patients as it regulates breathing. It is often utilized in asthma therapy.
3. Cycling
Cycling is a low-impact exercise that strengthens the lower body muscles while improving cardiovascular health. Start with stationary cycling or leisurely rides outdoors, gradually increasing the duration and intensity. Incorporate hills or resistance training to challenge yourself and build endurance. Consider a bike-sharing program for an affordable start.
4. Strength Training
Strength training helps build lean muscle mass, boost metabolism, and improve strength and function. There are various ways to incorporate strength training, regardless of fitness level; from your bedroom floor to community classes in the park to large gyms, there is an option for everyone. Begin with bodyweight exercises such as squats, lunges, push-ups, and planks, focusing on proper form and technique. Gradually incorporate resistance bands, dumbbells, or weight machines as you progress.
5. Yoga/Pilates
Yoga and Pilates are widely used practices for both physical and mental health. Mindfulness in yoga may support a patient’s mental state by promoting increased awareness within one’s body and mind. Start with beginner-level classes or online tutorials incorporating gentle stretches and basic poses for improved flexibility and core strength. As your flexibility and strength improve, progress to more challenging poses and sequences.
6. Interval Training
Interval training, often called HIIT, involves alternating between high-intensity bursts of exercise and periods of rest or low-intensity activity. Choose activities such as jumping jacks, burpees, or high knees for the high-intensity intervals, followed by walking or light jogging periods. Start with short intervals (e.g., 30 seconds on, 1 minute off) and gradually increase the intensity and duration as you build endurance.
Total Medical
Incorporating various exercises into your post-weight loss surgery routine is crucial for maintaining weight loss, improving physical fitness, and enhancing overall health and well-being. Remember to start slowly, listen to your body, and gradually increase the intensity and duration of your workouts over time. Consult your Total Medical healthcare provider or a certified fitness professional before starting any new exercise regimen, especially if you have specific medical concerns or restrictions. With dedication and consistency, you can achieve optimal fitness and enjoy the benefits of a healthier lifestyle after weight loss surgery.
