We have some patients who, a few months after bariatric surgery, want to maximise the weight loss following the procedure, and want to start off with exercise. This article will attempt to answer some of the most common questions we have faced.
When can I start working out after my gastric bypass?
The answer depends on who you are. If you have heart or lung problems, we would advice you to go easy. Morning and evening walks would be a great way of getting active, and the level of activity can be escalated slowly and steadily. Jogging is not a great activity, when you consider the impact on the joints which, in many bariatric patients, are damaged anyways. In the absence of major contraindications, we would encourage you to start exercising at any time your body tells you to. This could be one week after surgery or may be more, depending on the individual.
I have heard that I will get a hernia if I exercise. Is that true?
Hernias are known complications of any type of surgery, but are less common after laparoscopic surgery (compared to the open approach). However, if the 10/12 mm port sites (keyholes) are closed with sutures (internally, not on the skin) the incidence of hernias comes down significantly. BMI policy is to close all 10 or 12 mm trocar sites with vicryl sutures, in accordance with international standards. Once these are sutured shut, it should not matter if you start exercising in a week’s time. Go easy, though, if you are on the very heavy side.
Can I do crunches after surgery?
Sure, but why would you waste your time with them? Crunches don’t build your abs. Losing fat mass will itself help in revealing your abs. Some of the best ab exercises are planks, bird dogs and power wheel rollouts. Moreover, major compound exercises like squats, Turkish Get Ups, and Deadlifts work on the abs to a tremendous extent.
If you are really serious about getting abs, try hanging leg raises- this exercise, if done properly, can smash your abs to pulp!
Please note that these exercises should be done only if you do not have significant problems with your heart, lungs, back or knees. We offer you exercise advice according to your unique limitations.
Can I join swimming?
Absolutely, yes. Just wait for the port site areas to heal- you don’t want to get bad germs into the cuts. In other words, wait for a week or two before the plunge!
How can I lose more weight by exercising?
Realise that your body, after bariatric surgery, will behave more or less like any one else’s. In other words, if you exercise smartly, you can kickstart your metabolism, build muscle and burn calories in order to lose more fat and build some muscle.
In order to do that, train smart! That means you should get the maximum bang for your buck. If you do exercises of a certain nature and in a certain way, you will get the best and quickest results.
This means that weight training should be largely multi-joint oriented (deadlifts, squats, overhead presses), intense and short, and provide ecalating density of the load. This basically means you must work out of your comfort zone, train hard, use short rest periods and lift heavy. If you add cardio, try to do High Intensity Interval Training (HIIT), as you will find it more interesting than low/moderate cardio (which lasts longer). Don’t waste time training your arm muscles– they are for vanity only, and you won’t get leaner doing bicep curls!
