Exercise is a key factor in your weight loss success. Keep these 5 things in mind when you begin your exercise routine after surgery!
Start Slow
Take Your Time
Do what works for YOU
Stop if it hurts
Be realistic
Reminder # 1: Start sloooowwwwww. Exercising will be a life-long habit. There’s no reason to jump into a routine at full speed. Start with small walks around the block or a short routine with only a handful of exercises. There will be plentyyyy of time to speed things up. Doing too much too soon can be overwhelming both mentally and physically.
Reminder # 2: Take your time. During whatever workout you decide to do, take your time with it. If you’re doing a workout DVD, following a routine you found online, or taking a yoga class - take your time. Do the exercises correctly. If you’re unsure of how to do something, pause and figure it out. Don’t rush through the exercises. Many people make the mistake of starting out aggressively and wind up with an injury.
Reminder # 3: Do what works for YOU. There are a million ways to move your body that count as exercise. Run, walk, do yoga, swim, try a DVD, hire a trainer, dance in your bedroom - whatever! Nowadays with social media, it can be easy to get caught up in what’s trending but don’t let that determine what will work for you in the long run. Just because someone else is doing something does not mean that you have to do it, too. Just remember: any movement is good movement.
Reminder # 4: Stop if it hurts. This is probably my favorite reminder. If you feel pain during a specific exercise, stop! Pain is not good when exercising. Of course, there will be a certain level of “pain” when you workout, especially when you’re just starting off but if you feel a specific pain during a specific exercise, do not continue that exercise. Find something else to do that doesn’t cause pain. If your knees start to feel pain, focus just on your upper body, and vice versa. There are a ton of different exercises you can do that will be just as effective without the risk of actually getting hurt.
Reminder # 5: Be realistic. Whether you just had surgery or you’ve already passed your first surgiversary, it is super important to be realistic about your workouts. Setting unrealistic goals like working out every single day or running 5 miles a day can lead to discouragement and feelings of defeat. Evaluate where you currently are and go from there. If you’re brand new to working out, starting out 3 times a week is probably best. If you’ve been at it for a little while, add a day and see how you feel.
It doesn’t matter where, when, or how you exercise. All that matters is that you do it. Keeping my five reminders in the back of your head can definitely help set you up for success when it comes to exercising after bariatric surgery.
Keep moving!
Jenna
Questions? Comments?
I’d love to hear from you!