Exercise after bariatric surgery is extremely important to support the healing process, maintain weight loss, and improve overall health. However, caution should be exercised after such surgery and the doctor's recommendations should be followed. Here is the exercise guide after bariatric surgery:
1. Respect the Healing Process
- First 4-6 Weeks After Surgery: During this period, your body will be healing from surgery. Only light activities are recommended during this time. Low-impact exercises such as walking are ideal.
- Avoid Heavy Exercises: In the first weeks, you should avoid heavy lifting and strenuous exercises. Activities that put stress on the abdominal muscles should be particularly limited.
2. Start Exercise Slowly
- Walking: Walking is the safest and most recommended exercise for the first few weeks after surgery. Taking short walks several times a day increases blood circulation and speeds up recovery.
- Deep Breathing Exercises: Do deep breathing exercises to strengthen your lungs and prevent complications.
3. Exercise Program After 4-6 Weeks
- Low-Intensity Cardio: After the first few weeks, you can start low-intensity cardio exercises. Stationary bike, swimming or light jogging are suitable at this stage.
- Resistance Exercises: You can gradually start exercising with light weights or resistance bands. This prevents muscle loss and speeds up metabolism.
- Stretching and Balance Exercises: Exercises such as Pilates and yoga are great options for increasing flexibility and improving balance.
4. Stay on Track with Your Exercise Routine for the Long Term
- Exercise for 150 Minutes a Week: Experts recommend doing at least 150 minutes of moderate cardio exercise per week. This will help maintain weight loss and improve overall health.
- Muscular Strength and Endurance: Doing weight training or resistance training 2-3 times a week will increase lean muscle mass and boost metabolism.
5. Things to Consider When Exercising
- Listen to Your Body: Avoid overexerting yourself. Listen to your body's signals and rest when you feel tired or sore.
- Increase Your Fluid Intake: Don't forget to replace the fluids you lose through sweat while exercising. However, remember that your stomach capacity shrinks after surgery, so consume fluids slowly.
- Pay Attention to Your Nutrition: Pay attention to protein intake for muscle repair after exercise. You can get personalized nutrition recommendations from your doctor or dietitian.
6. Work with a Professional
Be sure to consult your doctor before starting exercise after your surgery. Also, working with a physical therapist or personal trainer can help you learn proper techniques and progress safely.
Regular exercise after bariatric surgery increases the success of the surgery and supports long-term health. Progressing gradually and respecting your body at every stage are the most important elements of this process.
