Post-Bariatric Surgery Exercises

Planning and executing a proper exercise routine after bariatric surgery will help you achieve the body and lifestyle you have been dreaming about. With healthy eating, consistent workouts and discipline, maintaining your new lifestyle post bariatric surgery will become second nature. Benefits of working out include toning your muscles, increasing your energy, tightening loose skin, lowering your blood pressure and ultimately working out will make you feel great!

Recovery

Recovery is very important and does not happen over night. Communication with your doctor is vital and very necessary. It takes effort and a strict diet. After you and your doctor feel like you have fully recovered, you may then begin planning your routines.

Take it Slow

For most patients, working out will be a gradual experience. For the first couple of weeks after the recovery period, patients should begin sitting exercises focusing on legs and arm movements. Exercises include leg lifts, arm rotations, and shoulder rolls. After performing some of these exercises, patients should go for a walk outside or on a treadmill to get a little cardio in. This work out should be done everyday for about 30-45 minutes to condition the body.  

Picking up the Pace

After about a 3-4 weeks (Or more depending on patient), patients should now be ready for more challenging exercises. Implementing cardio and aerobic exercises will help shed some more pounds and tone the areas that need it.  Riding a bike outside or taking cycling classes at the gym are great ways to incorporate cardio into your work out routine. Always remember to go at your on pace when performing these exercises.

Building Strength

By the 3^rd or 4^th month, working out should very much be second nature. It’s all gradual advancement from this point on. To see more results make sure to add some strength training into the mix.  Strength training exercises should be incorporated into your routine at least 3 times a week. Exercises include lunges, squats and the use of dumbbell weights. You may feel some soreness following these exercises. It’s very important to take care of your body afterwards with rest and the right post workout meal or protein shake.

Sources

http://www.blossombariatrics.com/recovering/

http://www.fitnessmagazine.com/workout/lose-weight/build-strength/strength-training-for-beginners/

Five Common Excuses to Skip Exercise 

Classic commentary about staying active during this time of the year can end up sounding like excuses or holding goals off for a certain date on the calendar, like New Years. These positions are not necessarily bad but why not start now? Here are five excuses that can trick you, but don’t worry. We are here to reveal these excuses and give you weapons for combat.

I Will Either Be Too Hot or Too Cold

This is a real factor in staying active and can take the option completely off the table. If the weather isn't conducive for the type of activity desired, bring it home. Everything from an inside gym to crunches in between daily tasks will get the job done.

I Have No Time

Time is a concept that no one will ever grab a hold of, but combining activities will help. This idea has been referenced in previous posts and we sympathize with not having time. Making space by breaking up an activity throughout the day, packing a bag the night before, and varying in intensity levels will all help with keeping activity on the to-do list.

I’ll Start Fresh in January

Turning over a new leaf is a great thing, but getting a head start can help keep the new leaf turned over. Put aspirations of a healthier 2014 to motion early and don’t wait for the next few weeks!

I Am Too Tired

Staying active gives you energy. With the endorphins that are produced while staying active, it will ironically provide the energy you lacked at the beginning. On the days where fatigue is more intense, reduce the severity of your activity.

I Get Frustrated When I Don’t See Results Right Away

Don’t necessarily gauge the importance of staying active with visible results. Those will come but it relies on consistency. Set goals for certain days and stay concerned with accomplishing these goals. Make adjustments when needed and keep your enthusiasm high!

These excuses are thoughts that almost everyone has encountered at one point or another, but being aware and preparing yourself for solutions will be helpful this upcoming season!

Sources:

http://www.fitsugar.com/Worst-Excuses-Working-Out-Winter-26293812

http://www.webmd.com/fitness-exercise/video/gym-smarts-chest

http://www.acefitness.org/acefit/fitness-programs-article/3318/ACEFit-workout-advice-and-exercise-tips/

Tips for Time Management and Healthy Living

Time is never a factor in life that seems to be in many people’s favor. There might be seasons where time is abundant, and other seasons where there does not seem to be enough hours in a day. With a crunch on time it can lead us to comprise on things of priority, like our health. Here are a few simple tips that can kill two birds with one stone and help the tasks of a day feel doable.

Evaluate How You Are Spending Your Time

For the week, pay special attention to how you spend time either by mental note or keeping a daily log. This can help evaluate your strengths and weaknesses. Ask these questions:

What am I doing well?
 What can I do better?
What are unhealthy and unproductive tendencies?

Answering these questions with evidence to how you spent the week will help to pinpoint the needed areas of adjustment.

Make a To Do List

Now I know this sounds tedious, but writing everything down in one place will relieve stress. Make a to do list for the day and leave it up to the paper to remember each task. After the list is made, take these steps:

 Organize it by priority

 Delete any unnecessary tasks

Be reasonable about what you can accomplish

Try to pair tasks together (talk on the phone while completing a mindless task)

This will help you have more of a grip on your day and minimize last minute rushes.

Time to Yourself

Often taking time off or taking a 10-minute break can seem like a setback when in reality it can do the opposite. If our bodies are run into the ground each day it can result in sickness or a decrease in productivity. Here are some ideas in taking a break:

Take a walk

Do stretches in the middle of the day

Make time for a hobby

 Give your body enough sleep

All of these factors can relate back to health. When our health is put on the back burner, we end up becoming less motivated and lack in time management. These are small ways we can implement into our daily schedule for a healthier more organized lifestyle.

Sources:

https://svpply.com/item/42521/Finetime_clock

http://www.lucilleroberts.com/blog/diet/sharpening-time-management-skills

http://expressbloomington.com/ownerblog/lack-of-time-management-skills-lead-to-health-problems/

http://www.mayoclinic.com/health/time-management/wl00048

Q&A with Michelle Owens, Blossom Bariatric's Nutrionist

You asked and Michelle Owens, our nutritionist at Blossom Bariatrics, has answered some of your questions from our Facebook page.

Q:  Is vomiting to be expected after bariatric surgery? What steps can I take to prevent or reduce it?

A:  Around 50% of patients experience nausea post surgery, which can be caused by nerves or pain medication. The most important thing is to relax and to eat as directed by Dr. Umbach and the nutritionist.

Q:  How can I add protein to my diet with a busy schedule?

A:  RTD's are great! These are Ready to Drinks in single-serving size containers. EAS, Pure Protein and Premier Protein are ones that taste the best, and they can be found at GNC, Sam's Club, Trader Joe's, and Vitamin Shoppe. The goal, as always, is to look for whey protein and LOW sugar content. 

Q:  What are some top foods to avoid in the first months post surgery? What are some of the best foods?

A:  This question is covered extensively in our pre-surgery classes called Blossom Bites, and the list would be a little too long to add here. The classes are about 1 1/2 hours long and many food questions are covered. It all varies on the patient, though, as far as how they feel after they eat a particular food. Some can do beef for instance and some cannot for the rest of their lives.

Q:  What exercises do you recommend for people post surgery?

A:  Dr. Umbach usually clears patients for exercise on their 2 week post op visit. If cleared by their PCP and Dr. Umbach they usually can always walk or work out on a stationary bike or elliptical trainer. Adding weight berrings to exercises helps immensely! I always encourage hiring a gym's personal trainer to introduce simple exercises and machines when starting out.

Thank you very much to everyone who asked questions! If YOU have any questions, comment below or ask us on our Facebook page: www.facebook.com/blossombariatric, and we will answer them in the next Q&A blog post. Have a healthy day!