Written by Sarah Polk, MS, RDN, CSOWM, LD

Benefits of Exercise After Bariatric Surgery

Exercise offers numerous benefits, including weight loss, weight maintenance, muscle growth, bone strength, and improved mood. After bariatric surgery, the main goal is to lose weight, with a focus on fat loss. However, some muscle and bone loss can occur. Incorporating exercise into your routine helps minimize these losses while promoting fat loss. Additionally, exercise stimulates the release of endorphins in the body. Endorphins are chemicals in the brain that help reduce stress, depression, and anxiety. Exercise provides a healthy way for the body to release endorphins, which is why we tend to feel better on days when we exercise. Without exercise, you may be at a higher risk for both physical and mental health challenges. It’s not just about losing more weight—you’d also be missing out on the many other valuable benefits that exercise brings to your overall well-being.

Different Types of Exercise

Cardio and resistance exercises are both recommended after bariatric surgery. Resistance exercises are crucial for maintaining muscle and bone mass and should be performed at least twice a week. As you lose weight, the reduced weight bearing down on your bones makes strength training (along with calcium citrate supplements) essential for preventing future bone weakening. Examples of resistance exercises include machines, resistance bands, free weights, and bodyweight exercises.

Cardiovascular exercises are equally important as they help burn fat and calories. Examples of cardio exercises include biking, walking, running, swimming, dancing, and jumping.

Adding Exercise Into Your Routine

Trying to do too much at once can be overwhelming, often leading to giving up. It’s always better to start slow than to do nothing at all. The Physical Activity Guidelines for Americans (2nd Ed.) recommend 150 to 300 minutes of exercise per week, but that doesn’t mean you have to start there.

I understand that fitting exercise into a busy schedule can be difficult, and unpredictable weather can disrupt even the best intentions. My advice is to stay creative and flexible, and let go of the idea that exercise has to fit perfectly into your weekly routine. Begin by identifying exercises you enjoy—you’re more likely to stick with them if you find them enjoyable. Next, figure out the best time of day for physical activity. Also, consider any potential barriers and have backup plans in place.

Have a busy schedule? Treat exercise like an appointment—schedule it on your calendar to make it a priority. Feeling too tired? Exercise can actually boost energy levels and help perk you up. Bad weather? Consider the season and choose activities that suit the conditions. Feeling self-conscious? Choose a comfortable environment, whether it’s at home or at the back of an exercise class. Lacking motivation? Start small and discover what motivates you. Exercise doesn’t have to be 30 minutes all at once. With a busy schedule, it can be tough to reach that target, so break it up. If you have access to a gym, find a workout partner for accountability. If you enjoy dancing, check out local classes or online options. And if you have kids, take advantage of their sports practices or nap times by fitting in a walk.

If you’re struggling to find a routine that works for you after bariatric surgery, or if you have any questions at all, please don’t hesitate to reach out to us at St. Louis Bariatrics. Your mental and physical health are important to us, and we’re here to be a valuable resource as you continue on your weight loss journey.