Jacqui Lewis - April 2021

How Many Exercise Should You Do After Bariatric Surgery?

Woman on a stationary bike

Adults should aim to be active daily. Active time should equate to at least 2.5hours of moderate-intensity activity.

30 minutes on at least 5 days a week!  

Alternatively, comparable benefits can be achieved through 75 minutes of vigorous-intensity activity spread across the week or combinations of moderate and vigorous-intensity activity. 
Try:

  • Walking or hiking
  • Cycling
  • Rowing at the gym
  • Work out with friends
  • Dancing around the house
  • Doing housework
  • Playing sports
Woman Holding Yoga Mat - BN Healthy

I never used to exercise before surgery - can I now?

If you haven’t been active in a long time before your Weight Loss Surgery - it may be a daunting prospect to start being more active!

Develop an exercise routine that you enjoy, allowing you to be more active!

1. Swap screen time with time to be active!
2. Be sure to start slow to prevent injuries.
3. Walk 5 to 10 minutes every day is a good start!
4. Increase this amount until you are walking 15 minutes (twice a day).
5. Don't feel that you need to join a gym to exercise, as there are many other options for you to consider.

Talk with your surgeon or dietitian about what the best exercise regime is for you! Or book some time with an experienced trainer who can map out a program for you, ensuring you do each exercise correctly!

Tips to Exercise After Weight Loss Surgery

Bariatric surgery is a powerful weight-loss tool, but it's not a miracle cure. 

To have the best life after bariatric surgery, you will need to commit to a healthy diet and a consistent bariatric exercise regime so you can maximise your weight loss and feel amazing.

Here are some tips to have the best results and feel amazing!

Man Exercising - BN Healthy

1. Begin your exercise program gradually and increase how much you exercise slowly - if it's becoming easy, increase the number of repetitions, time or instances.

Woman Working Out - BN Healthy

2. If you are experiencing pain when exercising - ask an experienced trainer what the correct form and technique is to prevent injuries.

3. Develop specific, realistic and achievable goals.

Woman doing Squats - BN Healthy

4. Try different workouts to alleviate boredom.

Man Enjoying his Workout - BN Healthy

5. Choose activities that you enjoy as you will be more likely to continue doing them.

Woman Exercising Outdoors - BN Healthy

6. Activities that can be incorporated into everyday life may be easier to maintain.

Man with Yoga Mat - BN Healthy

7. Find the best time of day to exercise.

Woman Tying Shoe Lace - BN Healthy

8. Keep your walking shoes or exercise clothes in the car.

Man Working Out - BN Healthy

9. Aim to walk 10,000 steps per day and buy a pedometer.

10. Always leave at least 2 hours after eating before you start exercising to help avoid indigestion, heartburn and getting a stitch.

Man Working Out on Yoga Mat - BN Healthy

11. Give your muscles at least 24 hours to recover following a workout to allow them to strengthen and recover properly.

Woman with Water Bottle - BN Healthy

12. Following surgery, your smaller stomach can make it tough for your body to absorb the water it needs, especially during and after exercise. Always have water by your side and drink regularly.

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