Day 1 – Day 7
Short Walks
It is critical that you begin walking as soon as you get home from the clinic. Not only it is a form of exercise but, more importantly, walking is critical for the prevention of blood clots and pneumonia. Try to walk more and more each day. Start out by walking a little more than you did the day before. Bit by bit increase the amount you walk until you can walk for 20 minutes twice a day. Gradually progress over the next few weeks.
Week 2 – Week 4
Light Exercise
Continue to go for longer walks. With the approval of your doctor, you can start to incorporate some light exercise into your workout routine. Light exercises will prepare your body for more strenuous exercises by building strength and flexibility.
Low-Impact Workouts: • Leg lifts • Hamstring stretches • Shoulder rolls • Arm rotations • Beginners Yoga
Goal by Week 4: 15 Minute Walks – 3 Times a day & 15 Minute Light Exercise 2-3 Times a Week
Week 4 – Week 8
Cardio
Continue to go for walks. With the approval of your doctor, you can start to incorporate some moderate cardio into your workout routine. Cardio exercise has a lot of health benefits, which include, increasing your metabolism and energy levels. It also helps to produce endorphins, which is your body’s natural stress and pain reliever. Cardio exercise also helps to strengthen your heart and lungs, increases bone density, and also boosts your mental sharpness and ability to focus.
Moderate Cardio Workouts: • Running • Skipping rope • Swimming • Cycling • Aerobics
Goal by Week 8: 15 Minute Walks – 3 Times a day & 30 Minute Moderate Cardio – 3 Times a Week
Week 8
Strength Training
For long-term success, you will need to incorporate strength training and stretching/balance into your routine. Strength training helps you build muscle, burn more calories, and improve balance. With the approval of your doctor, you can begin strength training at least 3 times a week.
When it comes to strength training, it i’s important to start slow. Start with 1lb to 5lbs weights, and then increase the weight.
Strength Training: • Squats • Lunges • Weight lifting • Body Weight Exercise
Goal by Week 8: 15 Minute Walks – 3 Times a day & 30 Minute Moderate Cardio – 3 Times a Week & 30 Minute Strength Training – 2 or 3 Times a Week
Post-Op Exercise Timeline
Reminder:
- Some patients may find it difficult to exercise prior to surgery due to health conditions such as shortness of breath upon exertion, knee or back pain, and heart conditions.
- Avoid abdominal exercises for the first 3 months. You need to let your incisions heal and reduce pressure on your stomach while it is still sensitive.
- Always check with your doctor before starting an exercise routine.
- Remember to take it slow and increase your workout gradually as you progress.
Exercising after gastric sleeve surgery is one of the key components to weight loss success. Although there is no one size fits all plan, this guideline can help you plan your workout routine.
Benefits of Post-Op Exercise
Aside from changes in diet, exercise is the most important factor for total, sustained weight loss. Exercise provides many physical and mental health benefits such as:
- Improves mental health
- Improves cardiovascular health
- Helps to build stronger muscles, bones, and lungs
- Helps burn fat while keeping your lean muscle
- Lower blood pressure
- mproves blood sugar control
- Reduces the risk of cancer
- Improves energy
- Improves balance
- Improves libido
