Always consult with you PCP and surgeon before starting any exercise plan. It is important to note that, apart from following diet recommendations, exercise is key to achieve and sustain weight loss. Some advantages of incorporating exercise to your daily routine:
Burns calories, which leads to quicker weight loss.
Boosts your metabolism to keep burning calories even when not exercising.
Improves mental health, reduces feelings of anxiety and depression.
Improves health conditions such as high blood pressure, bad cholesterol, and aids blood sugar control, among others.
Improves libido
Reduces risk of cancer
Boosts energy level
Builds stronger muscles, bones and joints. Relieves stress and enhances general mood
GENERAL RECOMMENDATIONS
Listen to your body. Start slow and gradually increase the amount and intensity of the exercise based on your tolerance. Stop when you feel pain and work out at your own pace to avoid injuries.
Reward yourself. Find healthy rewards that will celebrate your achievements and keep you motivated to keep following your exercise plan.
Set goals. It is important to set small, realistic goals and keep track on your progress; for example, amount of steps per day or exercise time. Don’t get discouraged if you don’t meet a certain goal, find out the reason and work towards another goal.
Always check with your PCP and surgeon when starting a new intense exercise routine.
Keep yourself hydrated with water and other low-calorie liquids. Avoid juices and carbonated drinks since they contain too much sugar and are not absorbed quickly.
Consume the recommended protein intake in order to build muscle and maintain energy level.
Try different types of exercise to find the one that you enjoy the most, that way you are more likely to stick to the program. Also, vary workouts to prevent monotony.
Important! Avoid abdominal exercises for the first 8-12 weeks to prevent abdominal hernias or any incision related problems.
Preoperative Stage:
Exercise is recommended in order to loose weight and better patient’s clinical condition before the procedure.
Depending on the patient, the surgeon might advise loosing 10% of excess weight pre surgery.
Focus on cardiovascular activity to reduce body weight and improve heart condition.
First Week
WALK as much as possible to promote circulation and avoid blood clots.
It is recommended to start slow and gradually increase distance and speed when you feel comfortable doing so.
Walk at least 20 minutes daily. You can spread the time into sessions along the day if it is easier.
1-4 Weeks:
At this point, you are still recovering and it is possible you feel tired, thus walking and low-impact aerobic activity is recommended.
Gradually increase walking distance and speed as tolerated, i.e. start including hills instead of flat routes.
Increase your aerobic activity level by making small lifestyle changes: use stairs instead of the elevator, park further away, walk to your destination when possible, clean the house, etc.
Make sure to start with a beginner’s aerobic class and work your way up.
Swimming and water aerobics are good low-impact activities that work all muscles but are gentle on the joints at the same time.
Other exercises can include arm rotations and leg lifts.
Always consult with your PCP when starting a vigorous aerobic program.
After 4 Weeks:
A systematic exercise plan is advised. Patients are encouraged to start a continuous exercise program to aid the weight loss, burn extra calories and start transitioning to a more active lifestyle.
30 minutes most days of the week is recommended.
At this stage adding exercise like stationary bike, outdoor cycling, treadmill, housework, and/or low-impact cardio is beneficial.
Consult with the surgeon before transitioning to this stage, since patients with complications will need to wait until cleared.
Add beginners’ flexibility exercises to your routine; this will reduce soreness and increase coordination. Remember to breathe constantly and don’t bounce.
Start slow and gradually increase intensity.
STRENGTH TRAINING
This can be added to your training program around the third month post-operative and/or once you are adapted to other endurance and aerobic activity.
You can include weight machines, dumbbells, exercise balls, and resistance bands.
Other exercises that do not require equipment can include squats, lunges, and yoga.
Always start with the lowest weight, 1-5 lbs is advisable.
It is helpful to seek for professional training if this is the first time doing strength exercises in order to know the correct way to use equipment.
Include a short aerobic warm up (walking, cycling, treadmill) before your workout to prepare your muscles.
LONG-TERM MAINTENANCE
Following a sustained exercise program is paramount to regain your health and achieve weight loss objective. A good long-term goal is 30 minutes of exercise most days of the week. Be creative, you can combine different types of training, spread the time over the day, and/or work out with a partner.