Weight Loss Surgery patients who begin their vitamins & supplements, protein shakes & healthy eating, AND exercise, do better after surgery. Dr. Yadegar says, “These patients have spent time and solid effort developing good habits, and it serves them well after surgery.” How does one begin weight loss surgery exercise?
The area that seems most challenging for patients is beginning an exercise routine. At Dr. Yadegar’s Pre-Op Education class patients are asked to raise their hands if they are exercising at least 3 times per week. Very often it is less than one-quarter of the class with their hands up.
Weight loss surgery patients are not alone in developing an exercise routine. It can be difficult for anyone. The key is to identify the barriers to exercise and develop solutions to overcome them. The CDC offers this list of the most common barriers and productive solutions.
For more information on EXERCISE for Weight Loss Surgery patients, see the links at the end of this page!
“Top 10 most common reasons adults cite for not adopting a more physically active lifestyle:
1) Do not have enough time to exercise.
2) Find it inconvenient to exercise.
3) Lack of self-motivation.
4) Do not find exercise enjoyable.
5) Find exercise boring.
6) Lack confidence in their ability to be physically active (low self-efficacy).
7) Fear being injured or have been injured recently.
8) Lack of self-management skills, such as ability to set personal goals, monitor progress, or reward progress toward such goals.
9) Lack encouragement, support, or companionship from family and friends.
10) Do not have parks, sidewalks, bicycle trails, or safe and pleasant walking paths convenient to their homes or offices.
Suggestions for Overcoming Physical Activity Barriers
Lack of Time
- Identify available time slots. Monitor your daily activities for one week. Identify at least three 30 minute time slots you could use for physical activity.
- Add physical activity to your daily routine. For example, walk or ride your bike to work or shopping, organize school activities around physical activity, walk the dog, exercise while you watch TV, park farther away from your destination, etc.
- Make time for physical activity. For example, walk, jog, or swim during your lunch hour, take fitness breaks instead of coffee breaks.
- Select activities that require minimal time, such as walking, jogging, or stair climbing.
- Explain your interest in physical activity to friends and family. Ask them to support your efforts.
- Invite friends and family members to exercise with you. Plan social activities involving exercise.
- Develop new friendships with physically active people. Join a group, such as the YMCA or a hiking club.
Lack of Energy
- Schedule physical activity for times in the day or week when you feel energetic.
- Convince yourself that if you give it a chance, physical activity will increase your energy level; then try it.
Lack of Motivation
- Plan ahead. Make physical activity a regular part of your daily or weekly schedule and write in on your calendar.
- Invite a friend to exercise with you on a regular basis and write it on both your calendars.
- Join an exercise group or class.
Fear of Injury
- Learn how to warm up and cool down to prevent injury.
- Learn how to exercise appropriately considering your age, fitness level, skill level, and health status.
- Choose activities involving minimum risk.
Lack of Skill
- Select activities requiring no new skills, such as walking, climbing stairs, or jogging.
- Exercise with friends who are at the same skill level as you are.
- Find a friend who is willing to teach you some new skills.
- Take a class to develop new skills.
Lack of Resources
- Select activities that require minimal facilities or equipment, such as walking, jogging, jumping rope, or calisthenics.
- Identify inexpensive, convenient resources available in your community (community education programs, park and recreation programs, worksite programs etc.)
- Develop a set of regular activities that are always available regardless of weather (indoor cycling, aerobic dance, indoor swimming, calisthenics, stair climbing, rope skipping, mall walking, dancing, gymnasium games, etc.)
- Look on outdoor activities that depend on weather conditions(cross-country skiing, outdoor swimming, outdoor tennis, etc.) as bonuses- extra activities possible when weather and circumstances permit.
- Put a jump rope in your suitcase and jump rope.
- Walk the halls and climb the stairs in hotels.
- Stay in places with swimming pools or exercise facilities.
- Visit the local shopping mall and walk for half an hour or more.
- Trade babysitting time with a friend, neighbor, or family member who also has small children.
- Exercise with the kids-go for a walk together, play tag or other running games. You can spend time together and still get your exercise.
- Hire a babysitter and look at the cost as a worthwhile investment in your physical and mental health.
- Jump rope, do calisthenics, ride a stationary bicycle, or use other home gymnasium equipment while the kids are busy playing or sleeping.
- Try to exercise when the kids are not around (e.g., during school hours or their nap time.)
CONSULT YOUR PHYSICIAN BEFORE BEGINNING YOUR EXERCISE PROGRAM.
LIFT, A great app that connects you with others, and motivates you to keep going!
Exercise is good for more than your waistline, or the numbers on the scale!
Find YOUR passion for exercise!
Successful Post-Op patient Ryan, shares how he does it!
How to Avoid ‘All or Nothing Thinking’ and Stay on Track!
Are You Ready to Commit to Weight Loss Surgery & EXERCISE?
Post-Op patients share their opinions on EXERCISE!
You Can Go The Distance, Overcoming Plateaus & Regain with EXERCISE!
Exercise can be an anti-depressant!
Exercise with a friend!
Accountability, Using Apps for Food & Exercise Tracking!
Create Your Personal workout plan!
How we go ‘off-track’ and how to get back on!
How NOT to beat yourself up when you miss a few days of exercise!
Staying Motivated, VIDEO with Dr. Irit Gat!
From the desk of Dr. Yadegar: “Physical Activity after WLS”
Nutrition for your workout: Food to energize, refuel, and recover!
Dr. Yadegar: VIDEO – Exercise!
Another step in the journey – Swimming in public!