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In This Issue
Exercise Made Easy
Getting Started
Exercise Do's and Don'ts
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Exercise Made Easy
Physical activity is an important part of healthy weight loss.  Try to get at least 30 minutes of physical activity each day, however when starting out go slow.  Physical activity is defined as activities in addition to your normal daily activities.


Regular exercise and physical activity are important after weight loss surgery.  Research has shown that regular exercise is one of the best ways to maintain your weight loss for the long term.  Regular exercise will: 
  • Increase your metabolism (the rate at which you burn calories).
  • strengthen your heart, lungs and bones.
  • decrease your stress.
  • help improve your self-confidence.
  • increase your ability to do your everyday activities (such as shopping, cleaning, and walking stairs).

Start your exercise routine slowly.  Do small bouts of exercise two to three times a day.  After a couple of weeks, increase your exercise as you can.  Try for 30-45 minutes of activity every day.

If walking is difficult, try an exercise video that matches your fitness level or join a health club and use an aerobic fitness machine.

Getting Started

After weight loss surgery your calories are less than before, so any exercise will go a long way in helping you to lose weight and reach your goal.  By simply altering some of your usual routines, you can increase your activity level and have fun doing it too! 

  • Take the stairs versus the elevator.
  • Walk up and down a flight of stairs during each TV commercial.
  • Park your car as far away as possible from your destination.
  • Do 5 jumping jacks before brushing your teeth.
  • Take a walk after lunch or dinner.

Warming Up 

Every workout should begin with a warm-up.  Muscles that are warmed up and stretched work better and are less likely to be pulled or strained. A warm up should last 5 to 10 minutes.  By moving your arms and legs in a slow, rhythmic fashion, your body temperature will rise and your heart and blood pressure will increase too.

Examples include:  arm circles, arm swings, and marching in place.  


Remember, warm up activities are good for alleviating stress too.  When you are sitting at your desk and feel tension rising, stand up and march in place or do arm swings or circles.  Chances are, after five to ten minutes, you'll experience some relief!




Cooling Down

Cooling down is just as important as warming up.  When you exercise, your heart beats faster to keep muscles supplied with blood, oxygen, and the fuel that it carries.  If exercise is stopped suddenly, a sharp decrease in blood pressure can occur because blood begins to pool in your arms and legs.  A gradual cool-down allows the body to adjust better.  To cool-down, decrease the intensity of your exercise for five to ten minutes.  Also, do some stretching exercise to build your flexibility and help relieve soreness and loosen tight muscles.  


Here are the basic steps to follow for proper stretching:  

  • Slowly stretch into position until you feel a tightness in the muscle.
  • Hold that position for 10 to 15 seconds until you feel some tension in the muscle, but not until you feel a burning sensation or pain.
  • Release the stretch and wait three to five seconds.  Then, repeat the stretch again for a total of 3 to 5 times, or more if the muscles feel tight.
Stretching exercises can also be used as "light activities" for the days when you don't plan to walk.  And they are great for relieving stress too!


Exercise Do's and Don'ts
 As you continue with your exercise program, here are some general guidelines to follow and remember:

  • Drink plenty of water before, during and after exercise.
  • Dress properly.
  • Wear well-made shoes appropriate for your activity.
  • Breathe when doing strength training.


  • Bounce when you stretch.
  • Wear rubber suits to increase sweating.
  • do straight leg sit ups---bend your knees.
  • Exercise right after eating---wait 2 hours.
  • Take a hot sauna, shower or steam bath until ten minutes after exercising.
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