April 2021
Jacqui Lewis - BHSc Nutritional and Dietetic Medicine
How Many Exercise Should You Do After Bariatric Surgery?
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
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! 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!
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.
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!
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.
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.
4. Try different workouts to
alleviate boredom.
5. Choose activities that you enjoy as you will be more likely to continue doing them.
6. Activities that can be incorporated into everyday life may be easier to maintain.
7. Find the best time of day to exercise.
8. Keep your walking shoes or
exercise clothes in the car.
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.
11. Give your muscles at least 24 hours to recover following a workout to allow them to
strengthen and recover properly.
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.
Jacqui Lewis
BHSc Nutritional and Dietetic Medicine