tri-state bariatrics modules exercise...low impact exercise • low impact exercises can improve...
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Cardiovascular Exercise
• Cardiovascular exercise is also known as “Aerobic” exercise because
aerobic means “with oxygen”. When the muscles are engaged for a long
period of time, they demand oxygen from the blood in order to continue
working.
• Cardiovascular exercise forces the body to use oxygen more efficiently
which will provide maximum health benefits to the heart, lungs, and
circulatory system.
Cardiovascular Exercise
• Examples of cardiovascular exercise include walking, jogging, swimming,
and biking.
• In order to maintain a good fitness level and improve your cardiovascular
health, you should aim to do 30 minutes of cardiovascular exercise 3-4 days
per week.
• In order to lose weight, you should aim to do 30-60 minutes of
cardiovascular exercise 5 or more days per week.
Strength Building Exercise • Strength building exercise is also called “anaerobic” exercise
• Strength building exercises help to make your muscles and bones
stronger which will increase your metabolism.
• For optimal benefits, aim to perform strength building exercises 2-3
days per week.
• Lifting weights is an example of strength building exercises.
Flexibility Exercise
• Flexibility exercises are important
to tone and prevent muscle
injuries as well as improve
flexibility.
• Stretching and Yoga are
examples of flexibility exercises.
• Flexibility exercises (stretching)
should always be done as part of
a warm up and cool down when
exercising.
Low Impact Exercise• Low impact exercises can improve your health and lower your
risk of heart disease without harming weight bearing joints.
• Low impact exercising is a great place to start if you are trying to lose weight, yet have chronic joint problems such as arthritis, injury, or chronic pain.
• Examples of low impact exercises include walking, step aerobics, aqua aerobics, cross country skiing, rowing, swimming, Pilates, and cycling.
Getting Started with ExerciseAfter Surgery
• For the first 3 weeks after surgery, your activity will be restricted to walking
and light household duties
• Heavy lifting and strenuous exercise is discouraged at this time to allow for
proper healing.
• During this time, it is encouraged that you engage in frequent walks of short
duration as tolerated.
• By the time you are 6 weeks post surgery, you should be walking regularly
unless you have specific problem with your weight bearing joints.
Exercise Goals Post Operatively
• Start with 2-3 days per week of your chosen activity with a day of rest in
between workouts.
• You may only be able to exercise for a few
minutes at a time when you first start,
however with consistency that will
gradually change.
• Each week try increasing your workouts by
a few minutes until you can work out
continuously for 30 minutes a session.
Exercise Goals Post Operatively
• Remember, exercising 3-4 days per week for at least 30 minutes will
improve your cardiovascular health.
• After 4-6 weeks, try adding another exercise and/or increasing the
pace/intensity of your workouts.
• Experiment with different activities in order to find an activity that you
enjoy.
Benefits of ExerciseThe benefits to exercise are endless. Along with bariatric surgery and proper
nutrition, you are well on your way to a successful weight loss journey. Other
benefits to exercising include:
• Diminish the rate of coronary artery disease
• Decrease the risk of strokes
• Decrease the risk of type 2 diabetes
• Decrease the rate of hypertension
• Increase healthy cholesterol (HDL)
• Decrease the risk of developing Metabolic Syndrome
• Decrease the risk of colon and breast cancer
• Decrease the risk of developing Alzheimer’s Disease
• Decrease the severity of osteoarthritis
• Decrease osteoporosis
• Diminish depression
• Increase immunity