Bariatric surgery, also known as weight loss surgery, is a safe, effective and simple procedure available to patients with a BMI (Body Mass Index) of at least 40 who can’t lose weight with diet and exercise alone. Patients with BMIs between 30 to 35 who have obesity-related health issues are also candidates for the surgery.
Most patients who receive bariatric surgery not only lose weight and keep it off, they also notice improvements in their overall health and can do the things they love most with renewed energy and outlook.
Exercising after weight loss surgery is vital to your new healthy lifestyle. Along with a healthy diet, exercise is key to keeping the weight off and your energy levels up. Here are some exercise tips following weight loss surgery to help you to maintain your success.
Exercise Recommendations
In general, it’s recommended that adults get 20 to 30 minutes of physical activity every day. But, before beginning any exercise program, be sure to talk to your health care provider to make sure you’re healthy enough for certain types of exercise. This is especially important following any surgery.
Here are some general ideas to go by when starting out with your exercise program:
Aerobic Activity
By definition, “aerobic” translates to “with oxygen.” Aerobic exercise is any type of cardiovascular conditioning, or “cardio,” that makes your breathing and heart rate increase. It includes activities like brisk walking, swimming, running or cycling.
The recommendation is to get 150 minutes of moderate-intensity aerobic activity in a week, or 75 minutes of vigorous aerobic activity per week. This means it can be as little as 15 minutes a day, five days a week!
Strength Training
Strength training increases muscle strength by making muscles work against a weight or force. Strength training is an anaerobic (without oxygen) exercise. Some examples of strength training exercises are bodyweight training, which is using your own body as the “weight” you’re lifting, and weight lifting, or using dumbbells or another object as the resistance.
All major muscle groups benefit from strength training at least two times per week. This includes your legs, hips, back, abdomen, chest, shoulders and arms. Try to do at least one set of each exercise using a weight or resistance heavy enough to tire the muscles after 12 to 15 repetitions.
Food for thought: One minute of vigorous physical activity provides similar health benefits as two minutes of moderate activity.
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Type
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Duration
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Frequency
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Examples
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Aerobic Activity
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15 minutes
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5 days/week
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Running, brisk walk, swimming, biking
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Strength Training
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30 minutes
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2 days/week
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Body weight exercises (squats, push-ups, lunges), lifting weights
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Reduce Sitting Time
It’s important to stay active between long periods of sitting or being still. Make a point to get up every 30 minutes to walk around, stretch, jog in place or do some jumping jacks, even if it’s for two minutes of continuous movement. Set an alarm if you need to.
Your Experts in Bariatric Care
By following these simple exercise tips, you’ll stay on track with your weight loss goals. As your experts in bariatric care, we know that weight loss surgery is more than just a medical procedure. It offers you the chance for a fresh start and a new you. We’ll be by your side for the whole journey, from your first pre-op consultation to helping to guide you as you begin your new life post-surgery.
Learn more about how we can help you achieve your dreams here.
