June 2022

Cardio, Strength and Flexibility After Surgery

After surgery, there are three key areas worth focusing on when it comes to exercise: cardio, strength, and flexibility. Together, they form a balanced approach that supports your recovery, your results, and how good you feel day to day.

Here's a closer look at each, and why all three matter.

1. Cardio: Energy, Fitness and Feeling Good

Regular cardiovascular exercise (or "cardio") has a lot to offer. It can support your energy levels, help you sleep more restfully, and improve your overall fitness over time.

Our bodies are made to move. Getting your blood pumping in a healthy way helps support your metabolism and energy levels, and cardio is also a great tool for managing everyday stress and supporting a more positive mood and sense of wellbeing. It even produces endorphins, the "feel-good" chemicals that can leave you feeling more confident and upbeat after a session.

Cardio also supports healthy cardiovascular fitness and lung capacity, and contributes to healthy bone density over time.

Where to start: Early after surgery, walking is usually recommended - it's gentle, accessible, and can support your recovery. As you progress and get clearance from your surgical team, low-impact options like water workouts and swimming are excellent, and eventually more invigorating outdoor activities like running or hiking can be great additions.

2. Strength Training: Protecting Your Lean Muscle

Strength training is one of the most valuable things you can do after WLS, because it helps you maintain lean muscle mass, and muscle is your body's metabolic engine. Maintaining it supports a healthy metabolic rate, keeps your bones strong, and helps you stay capable and active so you can enjoy life more fully.

Where to start: Take it slow, and always wait until you've been cleared by your surgical team for strength work (typically several months post-surgery, depending on your procedure). Lunges, squats and light weights are all great starting points. Core exercises can also help build strength and stability that supports comfortable, injury-resilient movement over time, but abdominal work in particular should wait until your team confirms you're ready.

3. Flexibility: Supporting Comfortable Movement

Flexibility training helps you move comfortably and reduces the likelihood of straining yourself, particularly as you start adding more cardio and strength work to your routine. If you tend to feel sore or tight after exercising, flexibility work can make a real difference.

Where to start: Stretching is the simplest and most effective flexibility work there is. Take each stretch slowly and hold it for around ten seconds, don't bounce. Stretch far enough to feel a gentle pull, but always ease off if you feel any sharp pain.

Putting It All Together

The best post-surgical exercise routines include all three elements: cardio for fitness and energy, strength training to protect muscle, and flexibility to keep you moving comfortably. You don't need to do everything at once; build gradually, follow your surgical team's guidance on timing, and choose activities you genuinely enjoy so the habit sticks.

Always follow the exercise guidance of your surgical and healthcare team. Individual recovery timelines vary- if you experience pain or discomfort during exercise, stop and speak with your healthcare provider.