Weight loss surgeries, like gastric bypass or a gastric sleeve, can be life changing. Making the decision to have bariatric surgery and committing to a new lifestyle is a huge deal and one to be proud of. Having a plan for how you’ll stay active and motivated will help keep you on the path to a healthier life.

We’ll walk you through the typical guidelines of exercise after bariatric surgery, including a recovery timeline, the best exercises to do – and when – so you can reach your goals and maintain your weight loss.

Setting expectations for your new lifestyle after bariatric surgery

One of the best ways to prepare for your life after bariatric surgery is to develop healthy habits before you have surgery. It can be a good idea to make changes to your diet and eating habits, and establish a workout routine, if you haven’t done so already.

As with any surgery, recovery from bariatric surgery is a process, and it will take time to heal and find a new normal. Keep reading to learn what you can expect in your recovery timeline.

How soon you can work out after bariatric surgery?

The amount and type of exercise you can do will depend on how much time has passed since your surgery. Here’s a general timeline of what to expect as you recover:

  • Immediately after surgery – You’ll want to take things slow and listen to your body. It’s important to be up and moving around your home, but formal exercise is not recommended until cleared by your care team.
  • 2 to 4 weeks after surgery – You can start going on short walks and adding low-impact exercises and stretching into your workout routine.
  • 6 weeks after surgery – Begin incorporating strength training into your exercise plan a couple of times a week.
  • 1 to 2 months after surgery – Work on establishing a regular exercise plan that incorporates more moderate cardio workouts (like biking or swimming). Start slow and increase to around 30 minutes of exercise, 3 to 5 days per week.
  • 6 months after surgery – You can add high-intensity training into your workout routine.

These are general guidelines – during the first year after surgery, you’ll have several follow-up visits and guidance from your care team. They will help you establish the best post-bariatric surgery exercise plan for you.

Importance of exercise after bariatric surgery

Developing a consistent exercise routine after bariatric surgery can do more than just help you maintain and lose weight, it can strengthen your heart, relieve stress and even improve your mental health.

Exercise after surgery has many other benefits including:

  • Building muscle mass. When you lose weight rapidly, you can also lose muscle mass, so it is important to incorporate strength exercises into your routine after weight loss surgery.
  • A lower risk for complications like blood clots.
  • Faster recovery time post-op so you can get active sooner and continue to live a healthy lifestyle.
  • Stronger bones and joints that will help improve mobility.
  • Continued weight loss after surgery. Bariatric surgery patients who regularly exercised after surgery saw their Body Mass Index (BMI) drop over 4% more compared to those who didn’t, according to National Institutes of Health studies.
  • Further manage pre-existing conditions like high blood pressure or diabetes so you can become a healthier you.

Your care team will support you along the way and recommend different types of exercises, but the following are generally good options.

Walking after bariatric surgery

Low-impact cardio exercises like walking have a lot of benefits. Not only do they give you more energy, boost your metabolism and help you sleep better, but they can also decrease complications and improve recovery after bariatric surgery.

How much should you walk after your bariatric surgery?

Start by walking 10 minutes a day at a pace that feels comfortable to you. When that no longer feels challenging, start increasing the time you walk by one minute every few days. The general recommendation is to walk 30 minutes a day, five days a week (or 150 minutes per week).

Toning exercises after bariatric surgery

Bodyweight exercises like lunges, squats and modified push-ups are great exercises to help tone and build muscle after surgery. When you’re feeling stronger, adding in resistance bands or light weights can help you take your workout to the next level.

Light weightlifting after bariatric surgery

When it comes to weightlifting after surgery, the key is to start small. Begin with 1 to 5-pound weights and try movements like bicep curls, squats or chest presses for a few reps at a time. When those movements feel comfortable, you can slowly work your way up to doing multiple sets of 15 without straining.

When you feel ready for more intensity, you can incorporate movements like lunges, squat jumps or shoulder thrusts to get your heart rate up. If you feel a sharp pain, stop immediately and switch to a lower impact exercise.

Yoga and Pilates

Yoga and Pilates are both great ways to improve flexibility, relax muscles and tone your body. Free online classes can help you see if you’ll enjoy this type of workout. But if you like having a community to workout with, check out a local studio with classes guided by instructors who can help you perfect your form and get the most out of your workout.

Swimming after bariatric surgery

Swimming is a great way to get your heartrate up through low-impact movement. How soon can you swim after bariatric surgery? You can begin swimming once your incisions have healed completely. Your care team will guide you on when it’s appropriate to start swimming after surgery.

Bariatric surgery and weight loss support

We offer video visits for bariatric surgery and weight management services, to make it easy and convenient for you to get the personalized support you need with a wide range of services, including nutrition counseling, mental health support and more.