Breaking Into Fitness: A Beginner's Guide for Overweight Individuals After Bariatric Surgery
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For individuals who have undergone bariatric surgery or those preparing for it, incorporating physical fitness is essential to achieving a healthy weight. Regular exercise can reduce the risk of heart disease, diabetes, high blood pressure, and even depression (WebMD). However, many people feel overwhelmed and intimidated by the idea of starting a workout routine. From understanding workout equipment to finding the right exercises, it's easy to feel confused.
At Vita4Life!, we care about the bariatric community and want to help those looking to live a healthier lifestyle. In addition to focusing on proper dieting and supplementation, incorporating fitness is critical for long-term success (Healthline). Below, we’ll provide helpful fitness advice tailored specifically to those on their weight loss journey.
Where Do I Start?
Here are some key steps to get started on your fitness journey as a bariatric patient:
1. Do Not Overdo It
The most important advice is to ease into exercising. Many people new to working out tend to push themselves too hard initially, which can lead to burnout or injury (Mayo Clinic). Gradual progression is the key to sustainable fitness (ACE Fitness).
2. Focus on Low-Impact Exercises
For individuals carrying excess weight, low-impact exercises are an excellent starting point. Exercises like walking, swimming, and cycling put less strain on the joints compared to high-impact activities like running (WebMD). If walking outdoors is too difficult, consider aqua jogging. Water-based exercises offer resistance while supporting your body weight, reducing pressure on the joints (CDC). For a beginner, starting with 20 minutes of walking or swimming a few times a week is a great way to build cardiovascular endurance.
3. Mix Cardio and Light Weight Lifting
Cardio burns calories, but combining it with light weight lifting is even more effective. Strength training helps build muscle, which increases your resting metabolic rate, meaning you burn calories even after your workout (Healthline). For beginners, focusing on light weights with higher repetitions ensures you build strength without risking injury (Self). A personal trainer can help ensure you are lifting weights correctly and safely.
4. Stretch! Stretch! Stretch!
Every workout routine should include stretching before and after exercises. Stretching helps to prevent injury and improves flexibility (Harvard Health). Overweight individuals are particularly at risk for joint strain, and stretching helps counteract that. A 5-10 minute stretch before and after workouts will improve your muscle recovery and reduce stiffness (WebMD).
5. Don’t Be Intimidated
Joining a gym can feel intimidating, especially if you’re surrounded by seasoned gym-goers. However, the fitness community is often very supportive (Verywell Fit). Many people respect and admire those starting their fitness journey. Gyms typically offer beginner classes, so consider joining one to help you feel more comfortable (Self).
6. Make a Plan and Stick to It
Creating a fitness plan helps you stay on track (Healthline). Write down your goals and log your progress weekly. If you were able to walk 15 minutes a day this week, try for 20 minutes next week. Setting small, achievable goals will motivate you to stay consistent (CDC).
7. Make Small Lifestyle Changes
Incorporating movement into your daily routine can make a big difference. Simple changes like taking the stairs, parking farther away from your destination, or stretching during breaks at work will increase your activity levels (Verywell Fit).
Supplementation: The Perfect Companion to Fitness
At Vita4Life!, we understand that a bariatric diet and exercise regimen require additional support. Our fast-dissolving supplements are designed to meet the nutritional needs of those who have undergone bariatric surgery (NIH). By providing essential vitamins and minerals, our supplements ensure your body is well-supported on your weight-loss journey. Remember to check out our range of high-quality products specifically created to aid bariatric patients.
Conclusion
Starting a fitness routine after bariatric surgery can be intimidating, but with the right approach, it’s entirely achievable. Focus on low-impact exercises, mix cardio with light weight lifting, and always make time for stretching. Stick to your fitness plan, and remember that small lifestyle changes can lead to significant results over time. With the right balance of diet, exercise, and supplementation, you’ll be well on your way to achieving a healthier you.
Medical Disclaimer:
Before starting any new fitness or diet routine, please consult your healthcare provider to ensure the exercises and dietary recommendations are safe and appropriate for your specific needs.