Exercise and Fitness Forum

Getting Started with Exercise
by Gabriel Burrell

So, you want to change your body, your mind, and your life. Maybe you have already had bariatric surgery, or maybe you are just exploring the options. Whatever your reason for reading this, the change you seek is possible!

On your journey of losing inches, weight, and clothing sizes, exercise will be vital in order for you to achieve your goal. Perhaps you have tried different exercise programs. Perhaps you have no clue where to start. Whatever your situation may be—, whether you are six weeks pre-op or two years post-op, it is never too late to start. The biggest thing to remember is that this is a lifestyle change and a change of this size is not going to happen overnight. It is a building process, not a tearing down— so if you can make a conscious decision to make yourself better and understand that consistency is the key, then you will set yourself up for success.

I have seen post-op individuals absolutely transform their bodies through exercise and weight loss surgery. When following the bariatric protocol of food intake, you are on your way to lose a great deal of weight very quickly. The weight that you will lose will be coming from three places: water, muscle, and fat. The goal of exercise is to improve health, maximize the amount of fat lost, and minimize the amount of muscle loss. Muscle is very important, as it is your fat burning machinery and is what fuels your metabolism. The more muscle you are able to activate and use, the better the chance you have of finding long-term weight loss and true success. This is why resistance training is important. While losing so much weight so quickly, the sooner you get started with exercise, the better off you will be.

We will be covering in this article the basic guidelines, different types of exercise and things to remember in order for you to get started on the right foot, stay on the right foot, and be successful. 

1. You are not like anyone else. Your workout intensity will be different, even your exercises may differ, so try not to compare yourself too much to others. Just realize that if you stay consistent you will improve.
2. Listen to your body— especially in the beginning phases. If exercise is new to you, then you will definitely experience some aches and pains. Identify the difference between harmless aches and pains and those signaling a possible injury. Always consult your physician before starting your exercise, and ask if there are any limitations to what you can do. Especially through the first six to eight weeks, listen to your body and stop when it says to stop.
3. Try to improve daily. Set small goals. Give yourself credit when you know you are making conscious decisions to make your day more active.
4. Plan ahead for your exercise and additional activity. You can utilize your ObesityHelp.com Health Tracker or even a monthly calendar.
5. Find a “buddy? to be active with you. 

Now, let’s cover the different types of exercise, the importance of each, and how to get started on a program.

Through the first six weeks following the surgery, start slowly and increase your activity at a pace you can handle. The more active you are, the healthier you will be. We start by focusing on physical activity. Physical activity is any movement that uses energy. Build physical activity into your day by taking the stairs, doing housework, doing yard work or walking the dog. Any activity counts. Aim to get 30 minutes of moderate physical activity every day of the week immediately following surgery. After doing 30 minutes of moderate physical activity for six to eight weeks, you should be ready to try aerobic activity or cardiovascular exercise (Cardio).

Cardio includes any exercise that involves rhythmic motion of your arms and legs that is performed at a pace that increases your breathing and your heart rate for at least 10 minutes. Cardiovascular activities include brisk walking, swimming, water aerobics and bike riding. These activities should be performed for at least 10 minutes at a time. Again, begin slowly. If you cannot do 10 minutes of exercise initially, increase slowly until you have met that goal. Try to increase by five minutes per week until you build up to 45 minutes. (It is always a good idea to purchase a heart rate monitor to use while doing your cardio. That way you can always make sure that you’re not over-working yourself. Safety is always first.)           

Within six to eight weeks after surgery you should be ready to begin your basic resistance-training program. Most exercises can be done right in your home with little or no equipment. The importance of resistance exercises is to assist with weight loss and to  prevent muscle loss and osteoporosis. Remember, the more muscle you have, the more fat-burning power you have. Don’t worry about turning into a bodybuilder or becoming too muscular, because it will not happen. Resistance training will, however, improve how you feel, your energy levels, your health and the way you look!









With these three basic exercises you are on your way to beginning your resistance training program and strengthening your body. Remember that consistency is the key. Beginners should aim to do resistance training three times per week and cardiovascular exercise three to four days per week. If you are not ready for resistance or cardio, try to do as much physical activity as possible each day. By following these basic guidelines and instructions of resistance training and cardio, you are laying the foundation for the new body that you have the potential to achieve.

Gabriel Burrell is an author, teacher, and personal trainer. He has worked with hundreds of post-bariatric surgical patients and has helped them develop healthy, active lifestyles.

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