If you are considering Weight-Loss Surgery or already undergone a Bariatric Surgery your commitment to start exercising along with healthy eating habits are extremely important to long-term success. Exercise and Weight Loss Surgery can be effective as an adjunct therapy for bariatric surgery patient, prior and after the surgery.

Why should I exercise prior to surgery?

Exercise helps you lose weight before surgery. This will not only make surgery easier, but it will make your recovery easier as well.

Exercise puts you on the road to better health. When done regularly exercise makes you feel good. If you develop a routine prior to surgery, it is that much easier to get right back into it after surgery. The more active you are prior to surgery, the more active you will want to be after surgery.

Exercise helps maintain good joint mobility.

What is exercise?

The American Heart Association and the American College of Sports Medicine recommends that every adult does 30 minutes or more of moderate-intensity physical activity on most, preferably all, days of the week.

Physical activity is defined as being active throughout the course of your day. Being physically active does not take the place of a regular exercise program. Walking up a flight of stairs to get someplace is an example of physical activity. Exercise is defined as using your major muscle groups to engage in a constant motion for a long period of time with the goal of accelerating your heart rate.

Exercise helps with weight loss, but it also:

•  Boosts metabolism
• Is heart-healthy
• Improves psychological and emotional well being
• Builds strength and endurance
• Helps cope with stress and fight anxiety
• Tones muscles
• Improves movement in joints
• Improves quality of sleep
• Lowers blood pressure
• Gives you more energy

Physical Limitations

Physical limitations can range from being wheelchair bound to having a sprained ankle, but neither means you need to miss out on exercising. Most activities and exercises can be modified so people of all abilities can participate. For anyone with a disability or mobility issue, it is vital to be as physically active as possible. Equally, it is important to find ways to overcome any barriers you may face as you try to become physically active.

When faced with physical challenges consider:

Physical therapy or working with a personal trainer. Physical therapist and personal trainers are used by people of all fitness, social and economic levels to help make lifestyle changes that they could not achieve by themselves.

Aqua (pool) therapy. Water activities can be started two to three weeks after surgery. Water activities are nonweight bearing and therefore are gentle to painful joints. Water activities can improve strength, flexibility and cardiovascular health, and decrease body fat. Chair exercises such as leg extensions, lifting light arm
weights, etc.

Yoga. Yoga can be beneficial for individuals with disabilities
or chronic health conditions through both the physical
postures and breathwork. Each pose can be modified or
adapted to meet the needs of the individual. Yoga can
even be performed while seated in a chair or wheelchair.

What kind of exercise should I do?

Cardiovascular (aerobic) exercise raises your heart rate to a level where you can still talk but you start to sweat. Any cardiovascular exercise will work. Pick something that feels good and you enjoy (for example: walking, hiking, biking, snow shoeing, jogging, dancing, fitness classes, exercise videos, swimming, water exercise).

Strength training (anaerobic) exercise strengthens muscles and gives you more endurance. It gives you the ability to perform everyday activities easier and helps protect your body from injury. Stronger muscles also lead to a boost in your metabolic rate, which means you’ll burn calories even when your body is at rest. Examples of strength training include free weights, nautilus machines, resistance bands, “tone” classes.

Don’t be afraid to work with a personal trainer.

How much should I exercise?

You should exercise 30 minutes a day most days of the week. Gradually increase frequency, time, distance and intensity. Start out at a comfortable pace for as long as you can. 30 minutes can be broken up into two (or three) sessions if needed. It’s not all or nothing! Strength training should be done two to three times a week. Remember: The more committed and mindful you are, the better your chance for success!

Myths About Exercise

Exercise takes too much time. A 30-minute walk is only 2% of your day.
Exercise costs too much money. A walk outdoors or through the mall/store is free.
Exercise makes you tired. Actually, exercise gives you more energy. The older you are the less exercise you need. Exercise becomes even more important to prevent physical decline and allows you to live independently. You have to be athletic to exercise. There are fitness programs for all skill levels.
Exercising is boring. Finding an activity you enjoy will make it fun and seem less like work. Weight lifting will make you bulky. Strength training helps reduce body fat, increase lean muscle mass and
burn calories.

Overall Exercise Guidelines

• 30 minutes of purposeful exercise most days of the
  weeks (5 days/week).
• Immediately after surgery you should be walking short distances every two hours.
• Avoid heavy weight lifting and vigorous exercise (running, biking) for the first three to four weeks after surgery.
• Incorporate strength training into your exercise regimen
  (Two to three days a week).

Extra tips to increase activityPark your car far away from the entrance and walk.

• Take the stairs instead of the elevator.
• Walk during lunch breaks.
• Walk or ride your bike to the store.
• Go for a walk when bored instead of watching TV.
• Run around outside with your children or pet.
• Use a fitness tracker to challenge yourself.

How to stick with your exercise regimen

• Set realistic goals, start small and easy.
• Exercise should be fun. Find enjoyable activities and
  don’t be afraid to try new things.
• Exercise with others. Ask for support from family and
  friends or take an exercise class.
• Establish regular workouts and set a schedule in
  advance.
• Use exercise logs to record achievements.

As we can see, regular exercise is a key factor for a succesful bariatric surgery. For some, no amount of dieting, exercise or lifestyle modification can help significantly impact severe obesity.
Surgery is an option. If you are considering Weight Loss Surgery and wish to start your process now, you can contact us or request a complimentary bariatric consultation.

References