Bariatric surgery is a powerful, life-changing tool for those struggling with obesity. But surgery is just the beginning of a much longer journey. To maintain your results and optimize your health, movement must become part of your new normal. At Lalezari Surgical in Los Angeles, we support every patient through their full recovery—especially when it comes to starting safe, effective exercise after surgery.
Many post-surgical patients are eager to get moving but understandably nervous about where to begin. High-impact workouts can feel intimidating or even unsafe in the early weeks and months following surgery. That’s why low-impact exercise is the perfect place to start.
These gentle, joint-friendly activities help you burn calories, build muscle, and improve stamina—without placing unnecessary stress on your healing body.
Why Exercise After Weight Loss Surgery Is So Important
After bariatric surgery, your body enters a phase of rapid change. Your metabolism shifts. Your energy levels adjust. Your hormones begin to rebalance. And perhaps most noticeably, your weight starts to drop quickly. Adding exercise into this equation has many benefits:
- Boosts and maintains weight loss by increasing daily calorie burn
- Preserves lean muscle mass, so your weight loss is healthier and more sustainable
- Supports cardiovascular health as your heart adapts to your new body
- Increases flexibility and mobility, which may have been limited pre-surgery
- Improves mental health, reducing stress, anxiety, and depression
- Helps prevent long-term weight regain, especially when combined with dietary changes
The key is starting small and choosing the right types of movement for your stage of recovery.
When Can I Start Exercising After Surgery?
Every patient is different, and Dr. Lalezari will provide you with individualized instructions based on your surgery and recovery progress. Generally, light movement—like walking—is encouraged as soon as you’re home and cleared by your care team.
In the first few weeks, your body needs rest and gentle activity. Once your incisions are healed and you’re cleared to resume exercise, low-impact movement becomes a vital part of the process.
What Does “Low-Impact” Mean?
Low-impact exercises are activities that don’t place excessive stress or weight on your joints. They avoid pounding, jumping, or jarring movements—making them perfect for patients easing into fitness.
Low-impact does not mean low-effort. These exercises can be just as effective as high-impact workouts when done consistently. They’re ideal for building endurance, strength, and confidence in your body without the risk of injury or burnout.
Top Low-Impact Exercises to Start After Weight Loss Surgery
1. Walking
Walking is the most accessible and underrated form of exercise. It’s free, easy to start, and can be done indoors or outdoors. Begin with short walks around your home or neighborhood and gradually increase your distance and pace as you feel stronger.
Try using a step counter to set small goals. Even walking 10 minutes, three times a day, adds up—and supports fat loss, joint health, and circulation.
2. Swimming or Water Aerobics
Water-based exercise is ideal after bariatric surgery. The buoyancy of the water supports your body weight, easing pressure on the joints. At the same time, the water provides gentle resistance, which helps build muscle and endurance.
Swimming laps, water walking, or joining a local water aerobics class are all great ways to get moving in a safe, low-impact environment.
3. Stationary Biking
A stationary bike is an excellent way to build cardiovascular endurance while keeping impact low. Start with 10–15 minutes on a recumbent bike at low resistance. Over time, increase duration or resistance to continue challenging your muscles.
This is also a great indoor option during extreme weather or for people who prefer private workouts at home or the gym.
4. Chair Exercises
If you’re not ready for full standing workouts, chair exercises can help you get moving safely. Many online videos offer routines you can follow from the comfort of your chair, focusing on arm movements, leg lifts, and seated cardio.
These routines help elevate your heart rate and strengthen muscles without needing to stand or balance.
5. Resistance Band Workouts
Resistance bands are inexpensive, versatile tools that allow you to build strength without lifting heavy weights. You can use bands to tone arms, legs, and core muscles with slow, controlled movements that protect your joints.
Strength training is especially important after weight loss surgery to preserve lean muscle mass—which helps keep your metabolism working efficiently as you lose weight.
6. Yoga
Yoga can feel intimidating to beginners, but don’t be fooled—it’s one of the best low-impact practices available. Yoga helps improve flexibility, balance, breathing, and body awareness.
Look for beginner-friendly or restorative yoga classes, especially those designed for post-surgery patients or people with limited mobility. Over time, you’ll find that yoga also supports emotional wellness and stress relief.
7. Elliptical Machine
If you’re ready for something slightly more intense but still gentle on your joints, the elliptical is a great bridge between walking and running. The smooth, gliding motion mimics walking but without the ground impact. It also engages both upper and lower body muscles for a total-body workout.
Start with low resistance and short durations, and build up as you grow more confident and conditioned.
How Often Should I Exercise?
In the beginning, your goal should be to move every day, even if just for a short walk. Consistency matters more than intensity. Over time, aim for:
- 150 minutes per week of moderate aerobic activity (like brisk walking, biking, or swimming)
- 2–3 sessions per week of strength-building exercises (resistance bands, yoga, or light weights)
As your fitness level increases, your workout routine can evolve to include more variety, intensity, and challenge—always under the guidance of your medical team.
Tips for Success
- Start slowly and be patient. You won’t be able to do everything at once—and that’s okay.
- Track your progress. Celebrate non-scale victories like walking longer distances or climbing stairs with less fatigue.
- Fuel your body properly. Protein, hydration, and balanced meals will help fuel workouts and support recovery.
- Listen to your body. Some muscle soreness is normal. Pain is not. If something feels wrong, stop and reach out to your care team.
- Use your support system. Ask a friend to walk with you, join an online support group, or work with a trainer familiar with post-bariatric fitness.
Support from Lalezari Surgical Every Step of the Way
At Lalezari Surgical in Los Angeles, we understand that surgery is just the beginning of your transformation. Dr. Lalezari and our entire team are here to guide you through the full scope of your journey—from pre-op planning to post-op milestones.
We’ll help you understand when and how to start exercising, how to prevent injury, and how to build the lifestyle habits that support long-term health and weight management. Low-impact fitness isn’t a temporary phase—it’s the foundation of your success.
Ready to Take the First Step?
If you’ve had weight loss surgery and are ready to get moving safely, contact Lalezari Surgical today. We’ll work with you to build a plan that fits your body, your needs, and your goals.
You’ve made a powerful commitment to your health. Now let’s help you move forward—one step at a time.
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