Exercise is a critical component to your weight loss journey and necessary for your health and long-term success. Studies show that patients who follow an exercise program not only lose weight faster but also maintain their weight loss over a longer period of time. It is our goal to make fitness an integral part of your everyday lifestyle. Being active and exercising regularly will ensure you achieve the best results possible while making your fitness experience a very positive one.
Baxter Fitness provides a comfortable setting, unique support, and extensive exercise instruction. Our support to you begins with your initial consultation. You will meet with a Bariatric fitness professional for an exercise program unique to you and your fitness goals. We are available to answer your fitness questions, design your personal fitness program, set new fitness goals and help you make changes as you progress.
Our exercise equipment meets the challenges of individual size, muscle, joint sensitivity and offers a non-judgmental environment . We will emphasis the importance of movement for mobility, resistance training on a regular basis and low impact aerobic exercise. We are here to help you understand these important elements in your journey to a successful, healthier and stronger you!
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HOW LONG SHOULD I WAIT BEFORE GOING TO THE GYM POST-OP?
Before starting any kind of exercise program after your bariatric surgery, please obtain clearance from your surgeon. They are best suited to know when it will be ideal for you to begin.
Although you are recovering, you should be walking right away. Indeed, your surgeon may tell you to start walking regularly the day you come home from surgery or within a few days. Walking increases blood flow around your body which helps you heal and decreases the risk of surgery complications. Start with lower intensity or modify exercises, and gradually work your way up as your body adjusts to the rapid weight loss and your new lifestyle. Make sure you're doing some kind of physical activity every day. This will play a huge role in your long-term success. Even if it takes you a little longer than others to get into a routine of exercising on a regular basis, you are on your own journey. Don't be afraid to ask questions!
Remember to always stay hydrated and constantly drink throughout the day. The minimum requirements are typically 64 oz. of water daily for bariatric patients.
You'll want to avoid abdominal exercises for 8-12 weeks after surgery to allow your incision(s) to heal completely. This also helps alleviate abdominal hernias near or around the incision. During the first 4 weeks after surgery, your focus should be on flexibility exercises, deep breathing, and getting back to performing your normal activities of daily life. Gradually incorporate low-intensity aerobic exercises.
Hopefully by this point, you are used to walking for 10-minute stretches. Now work your way up to 30 minutes, 5 days a week. If walking for longer duration's at one time is too difficult, you can break it up into 2-3 sessions throughout the day, reaching your goal of 30 minutes total most days of the week. If walking or using a treadmill is not possible, check out your local "big box" stores and walk some laps around the aisles. Another option is walking in place and focusing on your strength and flexibility exercises. Remember Baxter Fitness is part of your exercise team, please contact us for changes or help with your exercise program.
2-3 MONTHS POST-OP
Now, you can start to add variety and intensity to your exercise program. Try different types of cardio machines like the stationary bike or the elliptical. Aqua aerobics is also a great idea; it's especially wonderful for working the entire body while keeping the added stress and pressure off your knees and joints.
Some patients will feel comfortable enough by this time to start lifting weights or jogging, but it is recommended that you first discuss this with your surgeon or your doctor to ensure that your body is ready.
It’s important to remember that your sense of balance and coordination may be in flux. You’ve lost a lot of weight in a very short amount of time. Rapid weight loss can affect your balance and coordination, making it more challenging to do certain exercises, such as yoga, Pilates, and Zumba. Please use caution, and avoid specific exercises during this period.
4-6 MONTHS POST-OP
After 4 months, there are rarely any bariatric surgery-related complications. After speaking with your doctor, you should be able to enjoy a wide range of exercises, including:
• Kettlebell routines
• Weight Training
By this point, you should be feeling great and be able to perform both strength training and cardiovascular exercises on a regular basis without issue. Nevertheless, you'll want to be mindful and make sure you aren't pushing yourself harder than your body can handle. Listen to your body and be sure to rest accordingly.
6-12 MONTHS POST-OP
After six months, you should be able to handle 45-minute exercise sessions 3 to 5 times per week. This stage will invest more time in resistance training, helping to increase your core muscles (abdominal, lower back, upper back), leg muscles, and upper-body muscles. Patients should feel free to try more challenging exercises. Workouts can include like kickboxing or aerobics if desired.
Interval training on the treadmill: walking then running, or walking then jogging, and doing it in varying intervals will keep increasing your metabolic rate to burn more fat. Incorporate more activity-based exercises into your routine: Hiking, running, swimming, and biking are all novel ways that will help you to continue to your weight loss goals.
1 YEAR AND BEYOND
Congratulations! You made it through the first year, and you're feeling great. You've lost a significant amount of weight and gained a whole new outlook on life. Continuing to exercise after weight loss surgery will not only improve your quality of life; it will also help you reach and maintain your weight loss goals quicker and more efficiently. Do not hesitate to contact Baxter Fitness if you need fresh motivation, extra training sessions, or modifications to your exercise program. We would love to hear how you are doing!
• Pouwels S, Wit M, Teijink JA, Nienhuijs SW. Aspects of Exercise before or after Bariatric Surgery: A Systematic Review. Obesity Facts. 2015;8(2):132-146.
• Jeffrey I. Mechanick et al. / Surgery for Obesity and Related Diseases 16 (2020) 175 - 247.
• King WC, Bond DS. The importance of preoperative and postoperative physical activity counseling in bariatric surgery. Exerc Sport Sci Rev. 2013;41(1):26-35.
727 Medford Center
Medford OR, 97504