Workout Tips for Post Bariatric Surgery

As you recover from your bariatric surgery, beginning a regular workout routine will aid your weight loss and boost your mental health. Always follow the recommendations of your doctor, since each situation is unique.

Cardiovascular exercise is one of the best routines to begin. Most surgeons recommend a walking routine only for the first 30-90 days post surgery. You can build your muscles and strength as you start with short strolls and gradually increase to longer distances. Try ten minutes twice a day and work up to a thirty-minute walk. Take a friend with you and enjoy the sunshine, conversation, and new energy.

Add Variety

As your recovery continues, talk with your doctor about low impact exercises that you can begin. Adding these will offer variety to your daily walking routine. These exercises will also help tone your muscles as you lose weight.

Some recommendations:

• Leg lifts: while sitting lift your legs alternately in a marching pattern.
• Shoulder rolls: roll shoulders back and forth in a gentle motion.
• Arm rotations: lift arms to shoulder height. Move back and forth in circular motion.

Progress to Challenging

Gradually allow yourself to progress to more challenging cardio and strength exercise per your doctor’s recommendations.

For cardio, consider adding cycling or water aerobics to break up your routine. Check with your local community’s recreation department. Many have aquatic centers available for the public’s use. They will also be a great resource for walking, hiking, or cycling clubs in your area.

Strength training will help you build muscle and burn more calories, as well as improve your balance. Add a strength routine up to three times each week. Try squats, lunges, and weight lifting as allowed. Travel Strong offers a huge variety of body weight exercises and strength training you can do from home. Be sure to read carefully and start as a beginner.

Yoga is another great way to strengthen your muscles and improve circulation. Purchase a DVD you can use at home, join a class, or research yoga poses that you can do regularly.

Wii Fit programs also contain both yoga and strength training components for an easy, at home routine. If you already have this system, take advantage!

Tips to Remember

• Always consult your doctor before beginning a new routine.
• Allow yourself recovery time.
• Avoid abdominal exercise for the first 12 weeks post-surgery.
• Stay hydrated. Drink plenty of water.
• Lifelong exercise is the key to weight loss success.