Working Out from Home After Bariatric Surgery: Tips and Tricks for Success
Embarking on a fitness journey post-bariatric surgery can feel like a daunting task, especially when the thought of hitting the gym or braving the cold winter months feels overwhelming. But fear not, because working out from home can be just as effective—and it's much more convenient if you have a busy schedule, long work hours, or little ones running around. Let’s dive into some practical and friendly advice on how to get started with your at-home workouts.
Why Work Out at Home?
Convenience and Comfort: Home workouts eliminate the commute to the gym, saving you time and effort. You can exercise whenever it fits into your schedule, whether it's early morning before the kids wake up or late at night after they've gone to bed.
Weather-Proof: Winter can make outdoor workouts challenging and unappealing. Staying indoors means you’re always in a climate-controlled environment, free from rain, snow, and icy sidewalks.
Flexibility for Busy Lives: For those who work long hours, finding time to visit the gym can be tough. With home workouts, you can fit in short, effective sessions between meetings or while the kids are napping.
Essential Home Workout Equipment
To make the most of your home workouts, investing in some basic equipment can be incredibly beneficial. Here are a few suggestions that are perfect for a post-bariatric surgery fitness routine:
Resistance Bands: Resistance bands are versatile, affordable, and perfect for strength training without the need for heavy weights. They are easy on the joints and great for building muscle tone.
Dumbbells: A set of adjustable dumbbells can provide a wide range of weight options, allowing you to gradually increase resistance as you get stronger.
Yoga Mat: A good quality yoga mat is essential for floor exercises, stretching, and yoga sessions. It provides cushioning and support, making your workouts more comfortable.
Stability Ball: Stability balls are excellent for core workouts and can help improve balance and flexibility. They are also great for low-impact exercises that are gentle on your body post-surgery.
Exercise Bike: An exercise bike offers a great cardio workout without the impact of running. It's perfect for getting your heart rate up while being kind to your joints.
Sample Home Workout Routine
Here’s a simple and effective workout routine to get you started:
Warm-Up (5-10 minutes):
March in place
Arm circles
Gentle stretches
Strength Training (20 minutes):
Squats with resistance bands (3 sets of 10-12 reps)
Dumbbell bicep curls (3 sets of 10-12 reps)
Seated shoulder press with dumbbells (3 sets of 10-12 reps)
Resistance band rows (3 sets of 10-12 reps)
Cardio (15 minutes):
Stationary cycling on an exercise bike
Jumping jacks (modify to step jacks if needed)
Core Work (10 minutes):
Stability ball crunches (3 sets of 10-12 reps)
Plank (hold for 30-60 seconds, repeat 3 times)
Leg lifts on a yoga mat (3 sets of 10-12 reps)
Cool Down (5-10 minutes):
Gentle stretching
Deep breathing exercises
Tips for Staying Motivated
Set Realistic Goals: Start with small, achievable goals and gradually increase the intensity and duration of your workouts.
Create a Routine: Schedule your workouts like any other important appointment. Consistency is key.
Track Your Progress: Keep a fitness journal or use a fitness app to track your workouts and see your improvements over time.
Find Support: Join online fitness communities or connect with friends who have similar goals. Support and accountability can make a big difference.
Remember, the most important thing is to listen to your body and go at your own pace. Every small step you take is a victory, and with time, you'll see the incredible benefits of your hard work. Happy exercising!
Disclaimer: Always consult with your healthcare provider before starting any new exercise program, especially after surgery.
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