Exercise is crucial for long-term success and sustainable weight loss. Maintaining an active lifestyle will aid weight loss and help you achieve your health goals. Working with your surgeon and a fitness professional is important to create a program tailored to your needs, abilities, and goals.

While you may be eager to start exercising, it's essential not to overdo it right after surgery. Overexertion can harm your incisions and slow recovery. Dr. Niruben Rajasagaram (weight loss surgeon in Melbourne) recommends starting with walking during the initial recovery phase and avoiding strenuous activities for the first 6 weeks.

Let's go over a detailed exercise timeline.

Benefits of Post-Gastric Sleeve Exercise

Here are the top benefits of exercising after gastric sleeve surgery:

• Improves cardiovascular endurance and keeps your heart healthy.
• Helps reduce body fat over time.
• Builds lean muscle, which boosts metabolism and offers various health benefits.
• Enhances your mood.
• Start building a lifestyle routine that will aid sustainable weight loss over the long term.
• Regular exercise strengthens your overall health and lowers the risk of disease.

Bariatric Surgery Exercise Timeline

Dr Niruben Rajasagaram suggests general exercise recommendations after Gastric Sleeve surgery. For a more detailed and personalised exercise timeline, please discuss with your surgeon, as everyone's recovery journey can vary.

First Month:

• Week 1: Start with light activity, like walking around the house for 5-10 minutes a day.
• Week 2: Increase your walking to 15-20 minutes a day.
• Week 3-4: Aim to walk 30 minutes a day, breaking it into shorter sessions if needed. You can also begin using light weights (1-2 kg) twice a week.
• Week 5:onwards start incorporating step counts and setting daily goals.

2-6  Months Post-Surgery:

Introduce cardio equipment like elliptical machines or stationary bikes to vary your routine. These activities are gentle on your body and help establish a regular exercise habit. Once this has been established, start incorporating resistance training with light weights. Gradually build up your strength, but don't push yourself too hard if it feels difficult.

6-12 Months Post-Surgery:

Most patients can now engage in full-strength workouts, including cardio, core exercises, strength training, stretching, weight lifting, and sports. Listen to your body and adjust as needed.

Additional Activities:

• Week 3: You can start swimming once your scar has healed and resume driving if you're pain-free and off pain medications.
• Week 4: Sexual activity can be resumed if there's no abdominal pain.
• Week 6: Begin squats and lunges.
• Week 12: Competitive sports can be resumed.

Remember, this is a general guide. Always follow the specific exercise recommendations from your surgeon, as they know your healing process and what your body can handle.

Post-Surgery Don'ts

Let’s look at some of the don’ts after post-sleeve surgery. 

• Avoid Abdominal Exercises: To let your incisions heal, avoid dynamic abdominal exercises for the first 6 weeks. After 6 weeks, you can start static exercises like planks.
• Don't Lift Heavy Weights: During the initial recovery period, do not lift heavy items, including children, shopping bags, or boxes.
• Be Cautious with Balance Exercises: Weight loss may affect your balance after surgery. Be careful with exercises like lunges and squats until you regain strength and confidence. These can be introduced lightly after two weeks. Always listen to your body and stop if you feel pain.

Before and after 3 months Post Gastric Sleeve Surgery

Gastric Sleeve Surgery is a minimally invasive procedure that reduces the stomach’s size to aid in weight loss. The surgery usually lasts 40 minutes to 2 hours, with a short hospital stay of one day for monitoring. After discharge, your weight loss journey begins.

Early Weeks
Patients follow a structured diet in the first few weeks post-surgery to help their bodies adapt. This phase often leads to rapid weight loss, laying the foundation for continued progress. Your diet will be tailored to your needs, with guidance from your surgeon and dietitian.

3 Months Post-Surgery

• Significant Weight Loss: Most patients experience substantial weight loss by the end of 3-months. Although the pace slows compared to the initial weeks, the progress remains steady and motivating. Many patients notice changes in how their clothes fit and celebrate reaching important milestones.
• Increased Energy: One of the most noticeable changes is a surge in energy levels. As you lose weight, you’ll likely feel more motivated and ready to engage in physical activities.
• Health Improvements: Key health indicators, such as blood pressure, blood sugar, and cholesterol levels, often improve significantly. Please be in touch with your GP during your post-surgery phase as many patients with conditions such as type 2 diabetes or high blood pressure start finding that they can start weaning down their medications due to the health benefits that their weight loss post gastric sleeve is aiding them with.
• Diet and Nutritional Focus: This is an ideal time to reassess your eating habits. Patients continue working closely with nutritionists to ensure they’re getting the right nutrients, which is essential for long-term success. A great support during this time would be to link up with a habits coach like Dr.Monica to help set you up in a manner that stops poor habits from sabotaging your journey.
• Lifestyle Change: This can be a great time to work on lifestyle changes that will support your continued weight and health goals. You may once again consider working with a Habits Coach like Dr.Monica so that you can address and get equipped to manage your new lifestyle changes.

Everyone’s experience is unique, and your surgical team will provide ongoing support and guidance as you continue on your path to better health.

About Dr. Niruben Rajasagaram

Dr Niruben Rajasagaram is a highly qualified Upper GI and Bariatric Surgeon in Melbourne. With extensive specialist training and experience, he offers his patients optimal and specialised care alongside a team, including specially trained allied health team who will support you throughout your journey, a dietician who will create a personalised eating plan and a habits coach who can help you create and sustain your weight loss/health goals.

Lets talk about your weight loss goals. Book a consultation today to get a plan that’s perfectly fit to your conditions in a sustainable way. 
For more information on other surgeries, take a look at our blog, Your Guide to Choosing the Best Bariatric Surgeon in Melbourne, Victoria. It provides valuable insights into the various procedures beyond the gastric sleeve.