Tips from Dr. Christine Ren-Fielding on Developing an Active Lifestyle

After bariatric surgery, you will begin a new lifestyle that includes healthy eating along with regular exercise. It is important that you closely follow your doctor’s instructions during the recovery process. There are a variety of exercises you can do as you progress. Below, Dr. Christine Ren-Fielding gives an overview of how to integrate exercise into your new and healthy lifestyle.

Benefits of Regular Physical Activity

To begin, your doctor will recommend when and how much you can begin exercising after bariatric surgery. Some of this depends on your prior level of fitness, as well as your specific health concerns you may have. However, knowing these benefits of exercise provides encouragement and motivation.

Regular exercise:

• Reduces fat while building muscles
• Burns calories
• Helps lower blood pressure
• Reduces triglycerides
• Relieves stress
• Enhances the immune system
• Improves mood and energy level

The best motivator will be your own progress you witness after bariatric surgery. While doctors like Dr. Christine Ren-Fielding usually recommend you do not take part in activities more strenuous than walking during the first 30 to 90 days after surgery, you can begin moving slowly during the first week. It is important you have your doctor’s approval before you add to your exercise routine, and here are some suggestions for each stage of the recovery process.

Low-Impact Exercise after Bariatric Surgery

You may be surprised at the number of exercises you can do while sitting. Try the following from a seated upright position:

• Leg lifts. While sitting straight up, lift your legs up and down like you are marching.
• Knee to chest. Grab the back of your right knee and pull toward chest for 30 seconds. Repeat with other leg.
• Shoulder rolls. Roll your shoulders backward and forward.
• Arm circles. Lift your arms straight out at shoulder height and move them in small circular rotations forward and backward.
• Chest squeeze. Form a goal post with your arms. Keep your upper arms (shoulders to elbows) parallel to the floor and your lower arms (elbows to hands) perpendicular to it. Bring your forearms together and press while lifting arms 1 inch, squeezing through chest. Return arms to starting point, squeezing your shoulder blades together. Repeat.  

Also check out this collection of seated workout videos to give you new ideas and variations on standby exercises to keep things interesting.

Walk Your Way to Better Health After Bariatric Surgery

Next, you will want to incorporate walking for exercise when you have the green light from your doctor. Walking is one of the simplest but most effective things you can do for good health. When you are first recovering from bariatric surgery, Dr. Christine Ren-Fielding advises that you start slowly and walk for short distances beginning with around your house. As you begin to feel better and your stamina increases, work up to 30 minutes a day. Check out Dr. George Fielding’s tips on how to walk ten thousand steps a day.

Aerobic and Cardio Recommendations from Dr. Christine Ren-Fielding

Later, you will become ready to take on more challenging exercises. While maintaining good communication with your doctor, consider the following forms of cardiovascular exercise:

• Elliptical machine.  By varying the speed of the elliptical machine, this low-impact cardio workout allows your body to continue burning calories even after you step off.
• Cycling. Try a cycling class or enjoy the fresh air in your neighborhood. Cycling is easy on your joints and you can go at the pace that’s right for you.
• Swimming or water aerobics. Many gyms offer classes in water aerobics, which improves your muscle strength and mobility. Experts like Dr. Christine Ren-Fielding agree swimming is one of the best ways to improve your health while protecting your joints.

Also check out this list of effective low-impact workouts to keep your exercise routine varied and interesting.

Strength Training for Ongoing Weight Loss Maintenance

Finally, discuss with your doctor when you can incorporate strength training into your life after bariatric surgery. This form of exercise allows you to build and improve muscle mass as well as burn calories.  Check out this link to beginner’s strength training exercises or explore activities like:

• Resistance training. Use dumbbells or weight bands.
• Lunges and squats.  Build muscles in your legs while increasing your endurance for cardio activity.
• Yoga. Strength training and relaxation all rolled into one. Joining a class is ideal, because you will have the benefit of a teacher to help you learn poses and practices. Yet many people prefer the privacy of their own home, and these highly-rated beginner yoga DVDs will teach you the basics and then some.

New Routines, New Perspectives

Regular exercise after bariatric surgery will not only help you with weight loss, but also with your  mental health as well. Dr. Christine Ren-Fielding and other experts agree that integrating physical activity into your routine will have you seeing positive results all around as your mood improves and your energy increases.

If you are considering weight loss surgery, consult an expert like Dr. Christine Ren-Fielding by visiting the NYU Langone Weight Management Program here.