Exercising is one of the four keys to long-term success for bariatric surgery patients, and the new year is the perfect time to start a healthy exercise routine. Chrissy Fleming, Exercise Specialist at Roper St. Francis Healthcare, shares her recommendations on how to start an exercise program.
You’ve heard Dr. Mitchell say it: Exercising is one of the
four keys to bariatric surgery success, and now, at the start of a new year, is a great time to start a healthy exercise routine. Exercise provides many benefits: it strengthens the heart, boosts energy levels, improves sleep and aids in weight loss. The most important thing when considering an exercise routine is to consult with your doctor to make sure you are both on the same page regarding your plans.
The three basic components to an exercise program are aerobic exercise, strength training/exercise and flexibility. Today we will discuss getting started with aerobic exercise. The American College of Sports Medicine (ACSM) recommends at least 30 minutes of moderate aerobic exercise all or most days of the week, and defines “moderate” aerobic exercise as “working hard enough to break a sweat, but still able to carry on a conversation.” Don’t let this recommendation overwhelm you; remember, this is the goal and it may take a while to build up to it depending on your fitness level.
If you are not currently exercising, begin by trying to implement physical activity into your daily routine. Some suggestions include:
- Park at the farthest parking spot when running errands or shopping, then walk
- Take the stairs at work (or where possible) at least two times a day
- Walk a lap around your floor at work, or outside around your home/building, during break times and at lunch
Moving more throughout the day and adding physical activity when able will make it easier on your body when you do start an exercise program. The extra physical activity might not seem like much, but all physical activity burns calories, and every little bit is a step in the right direction, especially if it becomes part of your daily routine.
After consulting with your physician about your exercise plans, consider starting a walking program. Walking is a good way to get started toward the ACSM’s “30 minutes” guideline. Walking is easy to do in many different locations and does not require special equipment; all you need is a positive attitude and a good pair of shoes. Walking is also a weight-bearing exercise which burns more calories and is great for weight loss.
To get started with a walking program, set a goal of walking at least 10 consecutive minutes three days/week. You may think you do this already during the day, but be intentional about setting aside 10 minutes outside of your daily activities to purposely walk. Listen to your body and if this makes you sore or achy, do not add to your routine. Continue doing 10 minutes three days per week until your soreness declines and at that point, add two minutes per session until you have reached the goal of 30 consecutive minutes of exercise. Remember, every step you take is a step towards a healthier you!
Chrissy Fleming is an Exercise Specialist in the Roper Hospital Cardiac Wellness and Rehabilitation Center.
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