Overcoming Barriers to Exercise Immediately Post-op (1-6 months)
We all know how challenging the first few months post-op are all on their own without the added complications of trying to exercise. Often, surgeons will recommend walking only for the first few months post-op, partly because it can be overwhelming the number of significant changes your body and mind are going through.
But there are other things that get in our way when trying to exercise post-bariatric surgery. This is a whole new world compared to pre-op. Our bodies are metabolizing our food differently, we are eating WAY less than before, and our bodies are using our fat stores as fuel. This can result in lower energy, health complications, and even problems with managing your workouts.
Let’s address a few of these barriers to exercise post-op and how we can begin to overcome them.
Exhaustion
Exhaustion can look different for different people. For some it’s gradual, and as you go throughout the day you get more tired, but you always wake up with energy. For some it’s the other way around, they wake up as the day goes on. For some, it’s like it never leaves, and is there ALL the time no matter how much we sleep. For some, they get a boost in energy the first few months post-op, and then it drops off (this happened to me). Whatever your exhaustion looks like, most of us experience it to some degree post-op.
A great way to combat this exhaustion is to make sure you are hitting your protein and water goals daily. Also, make sure you are sleeping enough (7-8 hours a night) and not overconsuming caffeine. Finally, make sure you are taking your vitamins regularly. If you are consistently hitting your protein, water, calorie, vitamin, and sleep goals daily and are still exhausted then try pushing through. Go on that walk, even though you are tired. You may find that the walk energizes you! If you don’t, then perhaps take it a bit easier for a while, and check with your doctor. It could just be that your body isn’t ready for anything super physical just yet.
2. Physical limitations
Sometimes both pre and post-op we have physical limitations that stop us from being active. Chronic illness, injury, back problems, arthritis, or other health issues can get in our way. Make sure you consult with your doctor before putting exercise back into your routine. A personal trainer can help you modify moves, help you build core strength, and help you navigate movement post-op. But a general rule of thumb: if it hurts, stop.
Start slow and simple. Do squats with the aid of a chair. Use a wall for balance. Start with short walks and add a few minutes each week. Don’t stress your body more than it already is. You’ve got this, you just have to be aware of what your body can and cannot do, and that takes patience and time. I know many of us (myself included) wanted to go from zero to sixty immediately post-op, but our bodies have a way of forcing us to slow down. Listen.
3. Not knowing where to start or feeling overwhelmed
Exercise can seem daunting, especially if you haven’t exercised much before or if it’s been years since you last did. The key is consistency, go at a slow pace, and don’t worry about how far you have to go. Focus on the one next step in front of you. Hiring a personal trainer can help alleviate some of the confusion and guesswork from the process but the truth is, it can be simple.
Youtube, TikTok, Instagram, and other platforms have plenty of DIY exercise videos and workouts that you can do. But start simple and small. Don’t try something you aren’t sure you can do: don’t take a pole dancing class when you’ve never even done a crunch or a push up for example. But starting small with small goals can help overcome the feeling of being overwhelmed. Making a plan with small achievable goals is the way to go. Start with one goal: I want to walk a mile. Then get out there and start walking, adding distance each week until you hit your goal. Then you can up your goal to two miles, and then three. You CAN do this.
4. Overdoing it in the gym, and not listening to your body
This was a tough lesson for me to learn in the beginning. Post-op our bodies aren’t using our usual carbohydrates as energy. Most of us are on low-carb diets immediately post-op, and so instead of the quick release, easy access carbs, our bodies are forced to use our fat as our primary source of energy. Unfortunately, fat takes a LONG time to convert to energy, so going for a quick run can quickly turn into you face down on the pavement because you ran out of energy.
Pay attention to your body’s cues. If you start to feel dizzy, sick, woozy, too hot/too cold, etc. or just “off”, then stop. Start with smaller increments of exercise: 15-30 minutes max. Don’t push your body till you are pouring sweat. That will result in blood sugar drops, the shakes, and dehydration. Instead, focus on feeling good, having fun, enjoying moving your body, and challenging yourself within reasonable limits. Exercise should NEVER be a punishment or a “have to” situation. Instead, it is an “I GET to” situation. Celebrate the fact that each day post-op you can move more and move better!
5. Time management
This is a big barrier for anyone, whether they are pre-op or five years post-op. We all have the same 24 hours, right? But sometimes it feels like we just never have enough time to exercise. We have kids, families, jobs, hobbies, etc. When are we supposed to find time to get to a gym and workout?
You have to MAKE time. You have to prioritize yourself, your health, and your body. Some days that won’t be possible, and that’s okay. But most days you may have to remind yourself that the one hour a day that you focus on movement is in fact, a priority. If you can combine it with a hobby like kayaking or hiking, then great! If you can bike or go on an evening walk with your kids or spouse, then all the better. Find ways to incorporate movement so that it feels natural, and like it isn’t just another chore you have to do. Make it a habit, and find joy in movement, otherwise, why bother?
6. Health issues and complications
As stated above, sometimes unexpected complications and roadblocks can pop up in our paths, making us feel like we are back to square one. But remember, no part of this journey is linear. It is a JOURNEY and it is winding. It can take detours and even come to what feels like a full stop sometimes. Don’t let that get you down or discourage you. Just because a complication stopped you from getting to the gym this week, doesn’t mean you failed. It was just a pause in the journey. Next week, or in a few months, you can pick it back up and try again. You’ve got this. I promise.
With a little concerted effort, paying attention to your body, and planning out your day, you can overcome these barriers and move towards a more active lifestyle post-bariatric surgery. We all struggle with barriers to exercise, and you aren’t alone. Check with your friends and family, get support from them if you have to. Working out is better with a partner or friend anyways, and if it helps motivate you to get moving, then take all the help you can get!
If you have questions or concerns, reach out to me and I’d be happy to discuss your personal barriers and how to overcome them.
