Exercise after bariatric surgery

BARIATRIC AND METABOLIC INSTITUTE EXERCISE AFTER BARIATRIC SURGERY Commit to an exercise plan preoperatively and get started. Check with your PCP before beginning any exercise program.

Benefits of Exercise: The Surgeon General’s report on physical activity and health states that exercise helps to: 1. Reduce the risk of dying prematurely 2. Reduce the risk of dying from heart disease 3. Reduce the risk of developing diabetes 4. Reduce the risk of developing high blood pressure 5. Reduce blood pressure in people who already have high blood pressure 6. Reduce the risk of developing colon cancer 7. Build and maintain healthy bones, muscles and joints 8. Reduce feelings of depression and anxiety 9. Control weight Getting Started: Remember: The key to weight loss is using more calories than you take in!!!!

Walking is an excellent way to start an exercise program.

1. A walking program can be started before surgery and resumed once home from the hospital.

2. A walking program can be followed year round. Walk outside during good weather and move indoor to a gym or mall on cold, rainy or humid days.

3. Start by walking on a flat surface and gradually add hills or slopes, as you get stronger.

4. Gradually increase the distance or amount of time you walk.

5. Alternate your walking routes will keep you from getting bored with your walking program.

6. It may help to join a walking club or walk with a family member or friend to keep you motivated.

7. Walk only where you feel safe.

8. If you can, invest in a good pair of walking shoes.

9. If you have not exercised in a long time, it might make you feel better to take a cell phone with you on your walks.

10. Take a bottle of water with you on longer walks. Sip water at intervals, especially if you walk outside on hot days.

BARIATRIC AND METABOLIC INSTITUTE EXERCISE AFTER BARIATRIC SURGERY Aerobic Exercise: 1. Check with your doctor before starting any form of strenuous exercise program.

2. The best form of aerobic exercise is one that you will enjoy. It is difficult to stick with an exercise program you don’t enjoy.

3. A variety of aerobic activities can help you from becoming bored with your exercise program. Try doing different activities on different days.

4. Swimming and water aerobics are a good form of exercise, especially if you have joint problems or joint pain.

5. If you want to take an aerobic class, always start with a low impact class. Make sure the class is geared for beginners.

6. Research has shown that increasing lifestyle activities can have the same effect on health and weight loss as a structured exercise program.

Examples include:  Taking the stairs instead of the elevator  Parking at the far end of the parking lot and walking to the office or store  Mowing the lawn and raking leaves  Getting up from your desk to deliver a message instead of using E-mail  Walking to do errands instead of driving Strength Training: Note: strength training is not recommended for the first three months post-operative.

1. Check with your doctor before starting a strength-training program.

2. Strength training may include the use of weight machines, “free” weights (hand-held weights), and resistance bands.

3. It is very important to use correct form when doing strength training. This will help to prevent injuries.

4. When starting a strength-training program, it may be helpful to take a class or hire a personal trainer. The instructor or trainer will show you the correct way to use the equipment.

5. Strength training workouts should always be preceded by a 10-15 minutes warm-up (such as walking, using the treadmill, riding an exercise bike). This will raise the core body temperature and ready the joints and muscles for the workout.

Goals and Motivation: Goal: 30 minutes of exercise most days of the week. This can be broken down into 3-10 minute sessions.

Tips to help you maintain your exercise program: 1. Begin your exercise program gradually and progress slowly over time 2. Vary workouts to alleviate boredom 3. Develop specific, realistic and achievable goals 4. Anticipate obstacles—have a back-up plan 5. Keep your walking shoes or exercise clothes in the car.