Some of us are very anxious to start working out and some of us don’t know where to begin. We just under went serious surgery but the doctors expect us to be active right away. Walking is the key word when beginning your weight-loss surgery.  Here are some useful tips:


Work out a minimum of 3-5 days a week – make sure you give yourself 2 rest days in order for your body to regain strength and prevent injuries.

2-4 weeks out – Low Impact Exercises: (Must be released by your doctor)
  • Walking  – start with 10 minutes a day then increase your time as each week passes by.
  • Sitting Exercise – Leg lifts, lift your legs in a marching motion
  • Shoulder Rolls – Roll shoulders backwards and forwards
  • Arm Rotations
1-3 months out – Aerobics & Cardio (Must be released for exercise by your Doctor)
  • Cycling
  • Water Aerobics
  • Low Impact/High Impact Aerobics such as step class or Zumba
4 months out – Strength Training (Must be released by your Doctor)

Strength training is essential to loosing weight after weight-loss surgery. Strength training allow you to build muscle , burn more calories longer and improve balance. Strength training should be incorporated 3 times a week

  • Squats and lunges
  • Pilates
  • Yoga
  • Light weight training

Start out slow. There is a major different between sore muscles and sharp pain. Reach out to a personal trainer if you can at a private gym or private fitness studio.

Don’t be afraid to learn new fitness techniques just make sure you receive full clearance from your doctor before moving forward with anything new.  There are great fitness products out there and great fitness hobbies to aspire to experience. Here are just a few ideas

  • Zumba (People who love to dance)
  • Cycling (People who love the race and motion)
  • Circuit Training (People who love both cardio and strength training)
  • Power lifting (People of love to challenge complete physical strength)
  • Running (People who love going for the distance)
  • Kick Boxing (People who love to feel like a powerhouse)
  • Yoga (People who love to be organic and at peace)
  • Hiking (People who love nature  and tough climb walks)

These are just a few ideas for those who are looking to find a passion for working out. Working out is not chore and we should not be afraid to bend, squat or move. If we don’t move our blood and body does not circulate properly. Activity is the key to staying strong and healthier.

Visit some of these suggested sites for ideas if you want to work out at home:

There are more resources available online or through social media.