How much exercise should I do?
Adults should aim to be active daily. Active time should equate to at least 150 minutes (2½
hours) of moderate intensity activity in bouts of 10 minutes or more.
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, cycling, rowing at the gym, swim, join a walking group, opt in for hiking, work out
with friends instead of going for a meal -
I never used to exercise before surgery - can I now?
If you haven’t exercised or been active in a long time before your weight loss surgery it may be a daunting prospect to start being more active.
Develop your own exercise routine that allows you to be more active.
• Swap screen time with time to be active.
• Be sure to start off slowly to prevent injuries.
• Taking a 5 to 10 minute walk every day is a good start.
• Increase this amount until you are walking 15 minutes twice a day.
• Don’t feel that you need to join a gym to exercise as there are many other options for you to
consider such as walking your dog, gardening, cycling, dancing around the house, housework or playing sports.
Talk to your surgeon or dietitian about the best exercise regime for you. Or book some time with
an experienced trainer who can map out a program for you, and ensure you are doing each