Fitness After Weight Loss Surgery: Mexico is the Perfect Place to Start!

December 18, 2023 Bariatric Surgery
Different tools and needs while working out

You’ve finally made the decision to do it.

You weighed the pros and cons. You did all the research.

And now you are preparing for your weight loss surgery.

But one question still remains…

How can I make sure that all the time, money, and energy I put into the decision to have weight loss surgery is going to pay off?

How do I find the right fitness regime to keep the weights off?

key takeaways

Exercise is going to be an important part of your post-bariatric recovery and success.
Post bariatric surgery exercises should start with gentle walking and stretching and slowly work up.
Begin strength training around 3 months post-op, emphasizing proper form.
Mexico can be an excellent place to begin your post-recovery process as it offers excellent options for easy exercise, excellent nutrition, and plenty of relaxing beauty.

For anyone who has decided to have weight loss surgery, having a strong and sustainable exercise routine is going to make a world of difference in their overall success and satisfaction.

When Should I Begin Exercise after Bariatric Surgery?

Starting an exercise routine after bariatric surgery is a crucial element of your long-term success.

More studies than ever before have shown a significant link to your long-term weight loss and weight maintenance after any form of weight loss surgery. In a recent article published by the National Library of Medicine, there is now more evidence than ever before that links how much a healthy active lifestyle will contribute to your continued weight loss long after your surgery is over.

Being physically active in one way or another will help you lose weight, maintain healthy weight loss, improve mobility, boost energy levels, and improve your overall well-being.

However, timing and intensity are key.

After your bariatric surgery, it’s important to know that you can’t lose your excess body weight all at once.

Remember…not everyone will lose their excess weight on the same timeline or in the same exact way.

You must find an exercise plan that works for you.

The Ideal Timeline: A Gradual Progression

Let’s look at a realistic timeline for anyone who has undergone weight loss surgery, and what you can reasonably expect of yourself and your new body.

First 2-4 Weeks:

In these first few weeks after your surgery, it’s going to be vitally important that you take care of yourself and don’t overdo anything.

If you’ve elected to have your bariatric surgery in Mexico, you will find that the surroundings at many of the most reputable bariatric centers are ideal for rest and recovery.

You can engage in some light walks around the grounds and begin doing some easy stretching. Both are encouraged to prevent blood clots and improve circulation.

This is also a great time to meet with any fitness experts your bariatric center has on hand who can help you devise an aerobic exercise plan for later and begin helping you learn more about how aerobic exercises and weight resistance exercises are going to help you in your successful weight loss journey that lies ahead.

4-6 Weeks:

If cleared by your bariatric surgeon, you can gradually increase your walking distance and duration. Remember, this is not a race. Go slow and build on your exercise program gradually.

Consistency and safety is key during this period.

You can also incorporate light upper-body exercises using resistance bands to begin building muscle strength during this period but don’t overdo it. Any exercise that involve lifting weights that could strain your stomach muscles will set you back and slow down your recovery.

Be patient during these first weeks and get to know your new self!

6-12 Weeks:

With continued clearance, you can introduce more formal exercise routines.

Though you will probably be feeling fully recovered by now, you’ll still want to focus on low-impact activities like swimming, faster walking, yoga, or stationary cycling. These will still burn body fat but won’t put any additional strain on your body that might still be adjusting to the new fitness and energy levels you have discovered.

Just keep listening to your body and avoid anything that causes discomfort or pain.

12+ Weeks:

By now, you can likely incorporate more vigorous exercises like jogging, dancing, or strength training. Gradually increase intensity and duration as your stamina improves and your mobility limitations decrease.

By the 12-week mark, IF you’ve taken care to not overdo it, you should be well on your way to creating a new lifestyle that includes plenty of healthy eating habits and physical activity as part of your daily routine.

Remember, post-bariatric exercise is a journey, not a race. Start slow, listen to your body, and gradually progress under your surgeon’s guidance. Celebrate every milestone, big or small, as you build a healthier, more active you.

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The Three Pillars of Exercise: Cardio, Strength, and Flexibility

After the initial recovery period following bariatric surgery, incorporating the three pillars of exercise – cardio, strength, and flexibility – becomes vital for long-term success.

Each plays a crucial role in building a healthier, more resilient you. Let’s delve into their significance and how to embrace them gradually, considering post-surgical needs.

Cardio: Your Heart’s Best Friend

Cardiovascular activity, often referred to as “cardio”, gets your heart pumping and blood flowing.

According to this article, published by the Cleveland Clinic, cardiovascular exercise involves “intentional physical actions that raise your heart rate for an extended period of time.”

While cardio activity is important for any lifestyle, it’s particularly crucial for a bariatric patient for a number of reasons:

Improves heart health:
Cardio activity will help to reduce bad cholesterol, lower your blood pressure, and strengthen your heart muscle, minimizing cardiovascular risks.
Boosts metabolism:
Cardio is also great for helping you to burn calories more efficiently, supporting your weight loss and long-term maintenance.
Increases energy levels:
This type of activity can really help combat post-surgical fatigue, leaving you feeling more energized throughout the day.
Improves mood and sleep:
Aerobic activity that’s considered cardio allows our body to release endorphins, the “feel-good” hormones, that combat stress, anxiety, and promote better sleep.

Here are some of the best types of cardio activity that you can do after you’ve been cleared by your doctor and given the green light to begin:

Walking:
The undisputed king of post-bariatric cardio, brisk walking is gentle on your joints, promotes healing, and is easily adaptable to various fitness levels.

Swimming:
This zero-impact activity is a lifesaver for those with joint pain or limited mobility.

Cycling:
Whether you hit the stationary bike or explore the outdoors, cycling is a fun and low-impact way to get your heart rate up.

Elliptical Trainer:
This gym staple simulates climbing stairs without the impact, offering a low-impact cardio workout that engages major muscle groups.

Aqua aerobics:
Combining the buoyancy of water with aerobic movements, aqua aerobics is a fun, low-impact way to challenge your cardiovascular system without stressing your joints.

Dancing:
Let loose and get your groove on! Dancing is a fantastic way to burn calories, improve coordination, and boost your mood, all while having fun.

Zumba:
Let loose and get your groove on! Dancing is a fantastic way to burn calories, improve coordination, and boost your mood, all while having fun.

Hiking:
Immerse yourself in nature and challenge your endurance with a hike. Start with gentle trails and gradually progress to steeper inclines as your fitness improves.

Stair climbing:
Take the stairs whenever possible! Stair climbing is an excellent high-intensity interval training (HIIT) workout that strengthens your heart and legs.

Tennis or badminton:
Get competitive and engage in a game of tennis or badminton. These fast-paced sports offer a full-body workout and improve your reflexes and coordination.

Strength Training: Building a Stronger You

While weight loss is important, preserving muscle mass is equally crucial.

Strength training helps achieve this by:

  • Building and maintaining lean muscle: This boosts your metabolism and helps burn more calories even at rest.
  • Supporting bone density: Reduces risks of osteoporosis, a common concern after weight loss.
  • Improving posture and balance: Strengthens core muscles, leading to better posture, stability, and reducing fall risk.
  • Enhancing body composition:Creates a toned, sculpted physique, boosting your confidence and self-esteem.

Strength training might seem intimidating after bariatric surgery, but it’s a powerful tool for sculpting a strong, healthy physique. And, contrary to what some may think, strength training is also a great way to burn calories too!

Here are some simple steps to introducing strength training into your weekly routine:

  1. Start with light weights or bodyweight exercises, focusing on proper form over heavy lifting.
  2. Target major muscle groups: Include exercises for your legs, arms, back, chest, and core in your routine.
  3. Start with 2-3 sets of 8-12 repetitions per exercise.
  4. Use a weight that challenges you, but allows you to maintain good form.
  5. Progress gradually: Increase weight or repetitions as you get stronger.

Stretching and Flexibility: Moving with Ease

While often overlooked, stretching and flexibility exercises play just as vital a role in your long term post-bariatric surgery success as cardiovascular exercise and resistance training do.

In fact, according to studies done at Harvard Health, without proper stretching our muscles can shorten and become tight, which can lead to joint pain, muscle strain and other types of damage that will then slow down your fitness progress and affect your weight loss goals.

Here is an easy and effective way to incorporate stretching into your life on a daily basis:

  1. Start with simple stretches after each exercise session or even throughout the day.
  2. Hold each stretch for 20-30 seconds, breathing deeply.
  3. Focus on major muscle groups: Include stretches for your neck, shoulders, back, hamstrings, and quadriceps.
  4. Listen to your body: Don’t force yourself into uncomfortable positions.
  5. Make it enjoyable: Find stretches you find relaxing and incorporate them into your daily routine.

Remember, as with any other form of fitness or physical movement, consistency is what is key here. Finding a stretching routine that you enjoy and that can be incorporated into your busy lifestyle is the best recipe for it becoming something you prioritize and even look forward to every day.

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The Beauty of Mexico: The Perfect Place to Begin Your Fitness Regimen

Mexico isn’t just a land of stunning beaches and vibrant culture – it’s also becoming a haven for post-bariatric recovery and fitness rejuvenation.

Here’s why choosing a bariatric surgery center in Mexico can be the perfect springboard for your new, active lifestyle:

Post-Surgery Serenity:

Mexico’s year-round sunshine and warm temperatures are ideal for outdoor activities. Imagine walking along the beach, swimming in the ocean, or hiking amidst breathtaking scenery, all while your body recovers.

 

Affordable luxury:

Mexico offers high-quality medical facilities and personalized care at a fraction of the cost compared to many other countries. This allows you to prioritize your recovery and fitness without breaking the bank.

 

Dedicated staff:

Look for centers that boast dedicated fitness professionals. These specialists will design personalized exercise programs tailored to your post-bariatric needs and limitations, ensuring safe and effective progress.

 

Nutritional guidance:

Don’t just rely on surgery. Choose a center with nutritionists who understand the bariatric journey. They’ll guide you through dietary changes, portion control, and provide ongoing support to maintain a healthy lifestyle.

 

Group fitness classes:

Many centers offer group fitness classes like Support for Weight Loss Surgery Mexico, ranging from low-impact yoga and Pilates to aqua aerobics and Zumba. These fun, social activities provide motivation, support, and help you regain confidence in your body, while also educating you and introducing fitness into your post-bariatric surgery lifestyle in a fun and informative way.

By combining the advantages of affordable, high-quality medical care with a beautiful, fitness-friendly environment, Mexico offers the perfect setting to not only recover from bariatric surgery but also to begin your transformation into a healthier, more active you.

Embrace the sunshine, the supportive community, and the expert guidance, and let Mexico be the launchpad for your post-bariatric fitness success!

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When Your Fitness Plan Matters…Choose Mexico Weightloss Center for Your Surgery Needs

Bariatric surgery can be a powerful tool in your transformation toolbox…but it’s just one of many that you’ll want to have on hand as you start this process toward a new and healthier you.

True transformation comes from embracing a lifelong commitment to a healthy lifestyle, and this includes a dedicated fitness plan.

At Mexico Weightloss Center, we understand this. That’s why we go beyond surgery, providing you with the resources, guidance, and support you need to thrive post-surgery.

We don’t just perform surgery – we will empower you to write your own success story.

So, don’t settle for a simple weight loss procedure. Choose a center that invests in your long-term well-being. Choose a place where fitness is not an afterthought, but an integral part of your transformation. Choose to have weight loss surgery in Mexico Weightloss Center.

Reach out today and let’s begin your journey toward the life you’ve been waiting for.

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