April 2021

How Does Exercise Play a Role After Surgery?

Exercise is one of the most important factors in achieving sustainable, long-term outcomes after a bariatric procedure. Physical activity predicts not just how much weight you lose, but how well you maintain it, and how good you feel throughout the process.

The good news is that you don't need to start big. You just need to start, and then keep progressing.

How hard should exercise feel?

Once you've been cleared by your surgical team for progressive exercise, a good general principle is this: if your current routine is feeling comfortable without much effort, it's time to upgrade it.

Getting fitter and stronger is genuinely great progress, but to keep gaining those benefits, the body needs to be consistently challenged. A practical rule of thumb is to increase your workload by around 10% each week.

Example: If you normally walk 5km, each week you might add some hills or increase the distance by 10%. This gradual progression prevents plateaus and keeps your body adapting, which is where the results happen.

The key is choosing activities you genuinely enjoy. If you like what you're doing, you're far more likely to keep doing it, and long-term consistency is what drives long-term results.

When to Start Different Types of Exercise

The timeline for returning to exercise after bariatric surgery depends on the procedure and your individual recovery. As a general guide:

  • General movement and walking can typically begin soon after surgery, as guided by your surgical team
  • Strength training is usually not introduced until around 120 days post-surgery, to allow the body adequate time to heal
  • Abdominal and lower back exercises are typically not recommended until at least six months after surgery
  • High-intensity resistance training is generally not commenced until close to one year post-surgery

Always follow the specific guidance of your surgical team, these are general guidelines only and your individual situation may differ.

What Exercise Does for Your Body

Regular physical activity after WLS supports your body in multiple important ways:

  1. Supports muscle strength and tone - helping preserve and build lean muscle during weight loss
  2. Supports a healthy metabolic rate - contributing to how efficiently your body uses energy
  3. Supports bone mineral density - important for long-term skeletal health
  4. Supports more restful sleep - regular movement contributes to better sleep quality over time
  5. Supports comfortable joint function and mobility - keeping the body moving freely
  6. Supports positive mood and emotional wellbeing - movement has well-established benefits for how we feel day to day
  7. Increases energy levels - consistent activity supports sustained energy throughout the day
  8. Supports long-term health and general wellbeing - one of the most powerful lifestyle factors available

What Exercise Does for Your Mind

The benefits of regular movement extend well beyond the physical. Research consistently shows that exercise has meaningful positive effects on psychological wellbeing. Here's how:

Growth - Exercise provides new challenges and a sense of purpose and progress, contributing to a greater sense of direction and achievement.

Connection - Group exercise and active social outings create opportunities for meaningful social interaction, which supports overall wellbeing.

Self-acceptance - Regular movement can foster a more positive relationship with your body and a greater sense of self-confidence over time.

Stress support - Exercise is associated with supporting the body's natural stress response and promoting a greater sense of calm and balance.

Mastery - Developing physical capability and consistency with exercise creates a sense of control and environmental mastery that extends into other areas of life.

Mood - Exercise is consistently associated with positive changes in mood state — regardless of the day you're having, movement tends to shift things in a positive direction.

Cognitive function - Regular physical activity has well-documented positive effects on cognitive function, focus and mental clarity.

Emotional resilience - Regular movement is strongly associated with improved mood regulation and emotional resilience. Exercising consistently throughout the week tends to produce better outcomes than exercising occasionally.

Body image - Exercise helps build a more positive relationship with your body, not just how it looks, but what it can do.

Getting Started

The most important step is simply beginning, and then showing up consistently. You don't need to be perfect, and you don't need to train hard from day one. Start where you are, progress gradually, and choose movement you enjoy.

An individually tailored exercise program from a qualified exercise physiologist can make a significant difference, ensuring both safety and effectiveness as you work toward your goals after surgery.

Always follow the exercise guidance of your surgical and healthcare team. Individual timelines for returning to exercise will vary. If you experience pain or discomfort during exercise, stop and speak with your healthcare provider.

Jacqui Lewis
BHSc Nutritional and Dietetic Medicine

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