Congratulations on taking a massive step towards regaining control over your health. Now that you’ve had gastric surgery, you’ll probably be chomping at the bit, wanting to start working out so you can really start shedding weight. One question you might be asking yourself, ” When can I get back to the gym after gastric sleeve surgery and start exercising again?
An awesome question with a simple and straightforward answer, you just need to get the timing right. Often, your healthcare practitioner will tell you, to start exercising in some capacity before your surgery to help get yourself ready, as well as try and establish the habit of exercise that you will need to have post-op.
For our post-op programs at Tiger Athletic, we follow guidelines from, The American Society for Metabolic and Bariatric Surgery (ASMBS) which recommends mild exercise (including cardiovascular exercise and light resistance training) 20 min/day 3–4 days/week before having your surgery, to improve cardiovascular fitness, reduce the risk of surgical complications, promote healing and enhance postoperative recovery.
Our personal trainer-led programs will help you establish this habit before surgery which will make it much easier to get back into your regular workout routine once your surgery has been completed and you have been given the go-ahead to start exercising again by your surgeon.
How long should I wait before going back to the gym after bariatric surgery?
As your personal trainer, I cannot stress how important it is important to understand that after your surgery, you will need to be careful not to overdo it with exercising or perform any exercises that could be damaging to your incision as this will cause more harm than good.
It’s a general rule of thumb that you wait at least 1-2 weeks before starting to exercise, which will just be walking.
For the first 6-8 weeks, you will want to stick to just walking to allow your body to recover and heal properly as well as help you get used to your new changing body.
We offer a free resource, Get moving by joining the Tiger Athletic 10 000 steps per day challenge
Timeline for exercise after bariatric surgery
1 Month
Light walking starts at 10 minutes per day and working your way up to 30 minutes per day, 5 days a week. If you find it difficult to walk for long durations at one time, you can split it up into 2-3 sessions throughout the day totaling 30 minutes. If you need guidance, support, or just a hand, join the Tiger Athletic 10000 Steps A Day Challenge.
2 – 3 Months
Once your body has adapted to walking and you have worked up to 150 minutes a week, you can start to add in some more variety. If you go to a gym you can try some different types of cardio machines like the elliptical or stationary bike. You can also start aqua aerobics (as long as your incision is completely healed). This is especially great because you can work the whole body while also keeping the stress off your joints.
4 – 6 Months
This is where you can start to add resistance training (weights) to your weekly routine. Always start with light weights and lower volume and then progressively work your way up as your tolerance increases. It should be noted that exercises that require more experience can be more difficult since you are still getting used to your changing body and rapid weight loss.This can affect balance and coordination which will make it more difficult to perform these exercises. Please use caution or avoid these during this period.
6 – 12 Months
You should now be able to perform both cardiovascular and strength training regularly without issue. You still want to be mindful and make sure you aren’t doing anything that your body can’t handle but you can absolutely start pushing yourself harder.
12+ Months
As your personal trainer, one-year post-op, I’ll start increasing the intensity and frequency of which you work out. Also, I’ll start adding core/abdominal exercises to your routine as long as your surgeon or exercise physiologist gives you the go-ahead, to avoid doing any damage to the incision site and possibly causing any hernias near or at the incision.
Please note that immediately after surgery, your body is going to rapidly change while also trying to heal from the procedure, so as your personal trainer, I have to make sure you are not overdoing it. Making sure, that you start out very light, and then you can increase the intensity over time, once you have had time to heal and allow your body to adapt.
Example of Walking Progression
Week 1: Monday – Friday Walk 5-10 minutes 2-3x day Week 2: Monday – Friday Walk 10-15 minutes 2-3x day Week 3: Monday – Sunday Walk 15 minutes 2x day Week 4: Monday – Sunday Walk 30 minutes 1x day
The importance of exercise after surgery
Exercising after bariatric surgery will not only improve your quality of life but will also help you reach and/or maintain your weight loss goals quicker and more efficiently.
Here are some of the benefits you can expect to see from exercising post-op:
Increased cardiovascular endurance
Healthier heart
Decrease body fat
Increase lean body mass (muscle)
Increased mood
Decrease chances of disease and illness
Tiger Athletic is a private sport and rehabilitation practice in Sandton, Johannesburg. We offer personalized 1 on 1 fitness programs with a highly qualified and motivated personal trainer.
The following are just a few examples of the options we offer, they have also been set out as a free resource to guide or help people who may be on the fence or unable to train at Tiger Athletic. but you can see that exercise has wonderful benefits and will absolutely help you in the long run!
Real exercise plans you can start today
Walking (starting 2 weeks after surgery)
Walk 10-15 minutes, 2-3 times per day (30 minutes total) or you can walk the entire 30 minutes at one time
Start with 5 days a week and work up to 150 minutes per week
Walking is a great way to get your heart rate up, burn calories, and you can do it anywhere
Resistance Training (4 to 6 months after surgery)
The American College of Sports Medicine (ACSM) recommends the following as general guidelines
Exercising 2-3 days per week (Non-consecutive)
Performing 8-10 total exercises per workout
Completing 2-3 sets of 8-12 reps per exercise
30-60 seconds of rest between exercises
Monday, Wednesday, and Friday
Pick one exercise per body part and perform 2-3 sets of 8-12 reps
Example
Bodyweight squat – 2 x 8-12
Incline pushup – 2 x 8-12
Cable low row – 2 x 8-12
Standing dumbbell shoulder press – 2 x 8-12
Standing dumbbell curl – 2 x 8-12
Dumbbell triceps kickbacks – 2 x 8-12
Machine seated hamstring curl – 2 x 8-12
This is just an example but it is important to note that each body part is being worked in this workout. If you feel one of these exercises doesn’t work for you and think that you can’t do it, try your best to find a good substitute.
You could do this exact workout right now and use it for the next 12 weeks before you need to change any exercises. Yoga Yoga is an ancient practice that uses breathing techniques, balance, and focus to achieve health and happiness. Incorporating this into your weekly routine could be a great idea.
Join a yoga class or find a good yoga video online and do this 1-2 times per week
You can always work up to more days
This will help with balance, flexibility, and core strength. People also find yoga to be a good way to clear their minds while also being able to engage in physical activity. Dancing/Zumba Zumba combines dancing/rhythm and movement with exercise to help elevate heart rate and improve cardiovascular fitness. Consider doing a Zumba class as part of your cardo one day and see how you like it.
Join a Zumba class or find a good video online and do this 1-2 times per week
You can always work up to more days
One thing that seems to really appeal to people when it comes to Zumba is that it usually involves being a part of a class where you are with other similar people who can use each other as motivation and accountability.
Important Nuggets
Make sure to always get clearance from your surgeon before starting any kind of exercise program. They are best suited to know when it will be best for you to begin. You want to always start with lower intensity and gradually work your way up as your body adjusts to the new lifestyle and rapid weight loss. This will help you avoid injury and other issues that can come with pushing too hard too soon. Your Tiger Athletic personal trainer conducts a continuous assessment to effectively manage both your safety and the effectiveness of your training program.
No matter what, make sure you are doing some kind of physical activity. This will play a huge role in your long-term success as well as your overall health. Some people believe that it has to be all or nothing, and that is not the case, and as your personal trainer, ill be able to show you how with lifestyle tips, recipes, nutritional advice, and motivation.
If it takes you a little longer to get into a routine or habit of exercise, that is perfectly fine. Just make sure that you are always looking to improve and never let yourself give up! As your personal trainer, I’d like you to know that I fully understand if somedays you feel less motivated than others to work out, especially in the beginning 12 weeks, we call this time, ‘the resistance phase’, so named because of what your mind has set out to achieve and how your body may be feeling may be incongruous. It takes time for thought and physical action to be on the same page, relax, be patient, and kind to yourself.
Tiger Athletic is a modern, private, appointment-only gym in Sandton, Johannesburg using a rigorous, results-focused methodology. We are passionate about helping you be the healthiest version of yourself, so you can lead a more fulfilling personal and professional life.
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