Jacqui Lewis - April 2021

How much exercise should you do after surgery?

Adults should aim to be active daily. Active time should equate to at least 150 minutes (2.5hours) 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 exercise 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!


1.
Swap screen time with time to be active!
2. Be sure to start off slowly to prevent injuries
3. Taking a 5 to 10 minutes walking 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 such as walking your dog, gardening, cycling, dancing around the house, housework or playing sports.


Talk with 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 exercise correctly!

Top tips to work out after surgery

Bariatric surgery is a powerful weight-loss tool, but it i’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 maximize your weight loss and feel better than ever.

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

A

Begin your exercise program gradually and increase how much you exercise slowly.
If it is becoming easy increase the amount of repetitions, time or instance.

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You should always consider that if it hurts when you do something, stop doing that activity.

A

Develop specific, realistic and achievable goals for your
exercise program.

A

Try different workouts to
alleviate boredom.

A

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

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Activities that can be incorporated into everyday life may be easier to keep to, such as brisk walking, gardening or cycling.

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Find the best time of day to exercise; you may prefer exercising first thing in the morning or last thing at night.

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Keep your walking shoes or
exercise clothes in the car.

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

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

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

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Drink plenty of water. Your smaller stomach following surgery 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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