Jacqui Lewis - April 2021

Exercise Schedule After Bariatric Surgery

Green apple and few exercise equipments

When should you start exercising after weight loss surgery, and how far should you push yourself?

This schedule should help you.

Right after Surgery: Take it Slow

It’s important to start gentle, slow walks the day after surgery.

Remember: your body is still recovering, so it’s important to listen to your body and your medical team.

Don’t walk for more than 15 minutes at a time.

After surgery, you will start off walking around 20 minutes per day and gradually progress over the next 6-8 weeks toward your custom fitness goals, which will include cardio and

However, you should generally avoid anything harder than walking until 6 weeks after surgery.

2-4 Weeks after Weight Loss Surgery: Light Exercise

Now that your body’s healing, you can start low-impact exercises.

Leg lifts, hamstring stretches, shoulder rolls, and arm rotations can be great ways to build strength and flexibility.

You can also start going on longer walks, or walking more quickly.

1-2 Months After Weight Loss Surgery: Cardio

As your body continues to heal and strengthen, it’s important to build to moderate cardio workouts.

Cycling and water workouts are both great exercises after bariatric surgery that are easier on your joints than running.

You should start aiming to work out 5 days a week, for 30 minutes per day and build from there.

It’s still important to listen to your body. When you’re doing cardio, don’t sprint; you should be able to talk comfortably while working out. But, if you can sing while you’re doing any exercise, you may not be pushing yourself hard enough

6 Weeks After WLS: Strength Training

At this point, it’s important to start adding strength training to your workout routine at least 2 days per week.Squats and lunges are great strengthening exercises.

So is lifting weights. We suggest you book a session with a trainer to get you started – this way you will know what you are doing is safe, and as importantly, affective.

Exercises like push ups, dips and planking are functional and use LOTS of big muscles to perform = BURN LOTS OF ENERGY! And improve strength and stability.

At this point, you should be doing cardio training regularly 5 days a week, between half an hour and an hour each time.

Aim to add at least two of your strength training workouts per week. However, don’t target the same muscle groups back to back.

As you progress, you’ll need to keep pushing yourself physically.

That’s because your body will adapt to exercises, so the same exercise won’t burn as many calories as it did three months ago.

BN Multi is here to support you in reaching your SMART goals with weight loss surgery books, portion control  lunch boxes, weight loss surgery supplements, and more.

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