Starting a weight loss program after gastric sleeve surgery is both exciting and challenging. While the gastric sleeve procedure is a powerful tool for jumpstarting weight loss, maintaining the results requires a dedicated focus on a healthy lifestyle. A well-rounded exercise plan for weight loss is essential.
In this post, we explore some key things you’ll need to know about exercise after gastric sleeve surgery. You’ll learn how to create an effective post-surgery exercise plan that works for you, and how to keep consistent.
Why Exercise is Crucial After Gastric Sleeve Surgery
While gastric sleeve surgery reduces the size of your stomach and helps limit food intake, it does not guarantee lasting weight loss.
The key to maintaining metabolically active muscle mass during weight loss and a healthy metabolism is regular exercise. Studies about exercise for maintaining weight loss show that individuals who maintain their weight loss long-term typically follow a consistent exercise routine.
Exercise after gastric sleeve surgery is about more than burning calories. It does a number of things:
- Improves mobility
- Strengthens muscles
- Supports mental health
- Boosts your overall quality of life
However, after gastric sleeve surgery, it’s essential to approach physical activity with caution and focus on sustainable, injury-free progress.
Building an Effective Post-Surgery Exercise Plan
If you’ve recently undergone gastric sleeve surgery, your body is still healing. You may be unsure where to start.
A practical exercise plan prioritizes mobility-based exercises and integrates low-weight isometric movements. Here’s a step-by-step guide to building a safe and effective exercise plan:
1. Start with Mobility-Based Exercises
Mobility exercises improve your range of motion, reduce stiffness, and prepare your body for more challenging activities. These exercises are gentle on the joints and help rebuild your strength gradually. This is particularly important for individuals recovering from surgery. Walking early after surgery is imperative but getting into a regular routine is not necessary until 1 month after sleeve surgery. Give yourself time to recover.
Examples of mobility-based exercises include:
- Dynamic stretches like leg swings, arm circles, and spinal twists.
- Yoga or pilates, which focus on gentle stretching and core strength.
- Low-impact cardio activities such as walking or using an elliptical machine.
Begin with 15 to 20 minutes of these exercises, 3 times per week. Don’t over-exert yourself – pushing too hard too fast only leads to injuries that take time to heal and distance you from your regular routine. Gradually increase your duration and intensity as your stamina improves. Slow and steady wins the race!
2. Incorporate Low-Weight Isometric Movements
Isometric exercises involve holding your muscles in a fixed position and building strength. There’s no need for heavy lifting. This makes them an ideal choice for individuals recovering from surgery, as they minimize strain on healing tissues. Do not start core exercises until at least 2-3 months post-sleeve surgery.
Effective low-weight isometric exercises include:
- Wall sits: Strengthen your quadriceps and core by sitting against a wall with your knees bent at a 90-degree angle.
- Planks: Engage your core, back, and shoulders by holding a plank position.
- Glute bridges: Activate your glutes and lower back while lying on your back with your knees bent.
Start with 2 to 3 sets of each exercise, holding the position for 5 to 10 seconds. Gradually increase the duration as you build strength until you get to 15 to 30 seconds.
3. Don’t Push Too Hard, Too Soon
A common mistake among individuals eager to lose weight is pushing their bodies too hard too soon. You may desire quick results, but rapid progression can lead to injuries, which may derail your progress entirely.
Implement small incremental improvements. Examples of this are increasing your walking distance or holding isometric exercises for a few extra seconds each week. Listen to your body and consult with your healthcare provider before advancing to more intensive activities.
4. Prioritize Muscle Mass Preservation
During significant weight loss, it’s common to lose muscle mass along with fat. However, maintaining metabolically active muscle is critical for sustaining weight loss in the long term.
The reason for this is that muscle tissue burns more calories at rest than fat. The more muscle you retain, the better your metabolic rate.
Strength-training exercises, even at low weights, are invaluable for preserving muscle. As you progress, you can start using resistance bands, light dumbbells, or bodyweight exercises in your routine.
At three months post-surgery, aim for two strength-training sessions per week, targeting major muscle groups such as the legs, chest, back, and arms. Seek regularity and consistency rather than aggressive or impulsive exercising.
Consistency For Long-Term Weight Loss
The long-term success of your exercise plan for weight loss depends heavily on consistency. Studies show that individuals who achieve lasting weight loss are those who commit to regular physical activity. Even light, regular exercise can make a significant difference.
Here are some tips for staying consistent:
- Set realistic goals: Begin with small, achievable milestones, such as exercising for 20 minutes a day or increasing your step count.
- Find activities you enjoy: Whether it’s dancing, swimming, or biking, engaging in activities you love makes it easier to stick to your routine.
- Create a schedule: Set aside specific times for exercise and treat them as non-negotiable appointments.
- Track your progress: Use a fitness app or journal to monitor your activities, improvements, and milestones.
Customizing Your Plan: Consulting Experts
Every individual’s journey is unique, and your exercise plan should align with your personal goals, fitness level, and medical history.
Consider consulting with a fitness professional experienced in post-bariatric surgery recovery. They can help you design a personalized program that prioritizes your safety and success.
No need to search online for “best gastric sleeve surgeon near me” for support with your post-bariatric surgery journey. Working with our team at MyLife Bariatrics ensures you receive comprehensive care and guidance throughout your weight loss journey. A top-notch surgeon will not only perform the procedure but also provide recommendations for aftercare, including nutrition and exercise.
Your Exercise Plan For Weight Loss: A Key Step For Long-Term Results
Developing an exercise plan for weight loss after gastric sleeve surgery is a powerful step toward achieving and maintaining your health goals.
Prioritize mobility-based exercises, incorporate low-weight isometric movements, and progress gradually for the best results. With this approach, you can build strength, preserve muscle mass, and enjoy long-term success.
Remember, the ultimate goal with exercise isn’t to lose weight, your surgery and diet choices will do that – rather seek to create a sustainable, active lifestyle that supports your physical and mental well-being. Whether you’re just starting out or looking to refine your routine, consistency and patience will be your most valuable allies.
If you’re ready to take the next step towards private out-of-hospital sleeve surgery, our surgeons, dietitians, and partners at HOW Clinic are here to help. Reach out today and let’s make long-term success your reality.
Let MyLife Bariatrics be part of your journey every step of the way. Contact us to learn more.
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