Tri-State Bariatrics modules exercise...Low Impact Exercise • Low impact exercises can improve your health and lower your risk of heart disease without harming weight bearing joints.

Exercise

Cardiovascular Exercise

• Cardiovascular exercise is also known as “Aerobic” exercise because

aerobic means “with oxygen”. When the muscles are engaged for a long

period of time, they demand oxygen from the blood in order to continue

working.

• Cardiovascular exercise forces the body to use oxygen more efficiently

which will provide maximum health benefits to the heart, lungs, and

circulatory system.

Cardiovascular Exercise

• Examples of cardiovascular exercise include walking, jogging, swimming,

and biking.

• In order to maintain a good fitness level and improve your cardiovascular

health, you should aim to do 30 minutes of cardiovascular exercise 3-4 days

per week.

• In order to lose weight, you should aim to do 30-60 minutes of

cardiovascular exercise 5 or more days per week.

Strength Building Exercise • Strength building exercise is also called “anaerobic” exercise

• Strength building exercises help to make your muscles and bones

stronger which will increase your metabolism.

• For optimal benefits, aim to perform strength building exercises 2-3

days per week.

• Lifting weights is an example of strength building exercises.

Flexibility Exercise

• Flexibility exercises are important

to tone and prevent muscle

injuries as well as improve

flexibility.

• Stretching and Yoga are

examples of flexibility exercises.

• Flexibility exercises (stretching)

should always be done as part of

a warm up and cool down when

exercising.

Low Impact Exercise• Low impact exercises can improve your health and lower your

risk of heart disease without harming weight bearing joints.

• Low impact exercising is a great place to start if you are trying to lose weight, yet have chronic joint problems such as arthritis, injury, or chronic pain.

• Examples of low impact exercises include walking, step aerobics, aqua aerobics, cross country skiing, rowing, swimming, Pilates, and cycling.

Getting Started with ExerciseAfter Surgery

• For the first 3 weeks after surgery, your activity will be restricted to walking

and light household duties

• Heavy lifting and strenuous exercise is discouraged at this time to allow for

proper healing.

• During this time, it is encouraged that you engage in frequent walks of short

duration as tolerated.

• By the time you are 6 weeks post surgery, you should be walking regularly

unless you have specific problem with your weight bearing joints.

Exercise Goals Post Operatively

• Start with 2-3 days per week of your chosen activity with a day of rest in

between workouts.

• You may only be able to exercise for a few

minutes at a time when you first start,

however with consistency that will

gradually change.

• Each week try increasing your workouts by

a few minutes until you can work out

continuously for 30 minutes a session.

Exercise Goals Post Operatively

• Remember, exercising 3-4 days per week for at least 30 minutes will

improve your cardiovascular health.

• After 4-6 weeks, try adding another exercise and/or increasing the

pace/intensity of your workouts.

• Experiment with different activities in order to find an activity that you

enjoy.

Benefits of ExerciseThe benefits to exercise are endless. Along with bariatric surgery and proper

nutrition, you are well on your way to a successful weight loss journey. Other

benefits to exercising include:

• Diminish the rate of coronary artery disease

• Decrease the risk of strokes

• Decrease the risk of type 2 diabetes

• Decrease the rate of hypertension

• Increase healthy cholesterol (HDL)

• Decrease the risk of developing Metabolic Syndrome

• Decrease the risk of colon and breast cancer

• Decrease the risk of developing Alzheimer’s Disease

• Decrease the severity of osteoarthritis

• Decrease osteoporosis

• Diminish depression

• Increase immunity