The prospect of “working out” may feel a little daunting. There are lots of things you might be afraid of -- getting hurt, being bored, feeling embarrassed, infringing on work or family time, and possibly the worst, not seeing results!

These are all normal and every new exerciser experiences these emotions. Whether you’ve already undergone surgery or are preparing to, these strategies can make it easier to begin exercising to support your weight-loss goal.

The prospect of “working out” may feel a little daunting. There are lots of things you might be afraid of -- getting hurt, being bored, feeling embarrassed, infringing on work or family time, and possibly the worst, not seeing results!

These are all normal and every new exerciser experiences these emotions. Whether you’ve already undergone surgery or are preparing to, these strategies can make it easier to begin exercising to support your weight-loss goal.

#1- Speak with your doctor about the safety of your intended program.

• Are your heart & joints strong enough to handle the type of workout you have in mind?
  
• Are there side effects from your surgery that may be exacerbated by certain types of exercise?
  

#2 Get organized!

• Take out your calendar and put in everything you do during the day. How long does it take you to get ready for work? To commute? To eat lunch? You need a very clear picture of where you can make time for a workout.
  
• Ideally, you’ll find one time for exercise everyday -- at least on weekdays. Consistency is crucial for creating a new habit. The more routine a behavior becomes, the less it will provoke anxiety!
  
• Give yourself a bedtime & wake-up time; consider spending a week or so getting into better sleeping habits before you begin a new workout routine.
  

#3 Set Realistic & Reasonable Goals

• Be honest with yourself -- are you SO not a morning person? Don’t set yourself up for failure by scheduling a workout before dawn. Maybe hitting the gym after work is better for you! You might be a little late for dinner, but at least you’ll get it in.
  
• Remember that your body is NOT a Ferrari; it can’t go from 0-60 in 3 seconds! Start by doing 5-10 mins/day of very light activity, and build up gradually. Take a rest if you start to feel overwhelmed.
  
• Don’t expect to see physical changes overnight, and don’t measure progress by weight-loss. As you begin to build muscle, the number on the scale may not shift at first. Remember that you’re still becoming stronger & healthier, and increasing your metabolism.
  

#4 Have a “Plan B”

• The most common exercise for beginners is walking. But what about the weather? What if you’re knees are super sore? What if you’re travelling and don’t know your way around the neighborhood?
  
• Invest in a set of free weights, resistance bands, and/or a gym membership. This will give you options for every situation.
  
• Flexibility not only helps you stay consistent -- varying your workouts can also stave off boredom & help you stay motivated!
  

#5 Involve Your Friends & Family, but Don’t Depend on Them.

• Let the people close to you know that you plan to start a new routine and how your schedule will change.
  
• Tell them how important this is for your health, and ask them to be supportive.
  
• It’s great if your spouse/friend/kids want to join you for a workout, but don’t expect them to be as committed as you are. Someone might bail out at the last minute; you have to be prepared to go it alone.
  

#6 Make Exercise a Priority

• We all juggle so many responsibilities, and often feel pulled in ten directions at once. It can be tempting to ditch our workouts to save time. Think of working out as being as fundamental as brushing your teeth -- it’s simply non-negotiable.
  
• “Put the mask on yourself first.” Whether it’s caring for children or older relatives, we often neglect our own needs to take care of others. But remember -- if you’re in poor health, you can’t be there for anyone else.
  
• You may need to turn down some social invitations -- staying up late and drinking is simply not conducive to working out the next day. If your friends want to hang out, invite them along to the gym!
  

#7 Eat Around Your Workouts

• Working out on a full stomach or totally starving will make you feel sluggish. Eat your pre-workout meal close enough to keep you energized, but give yourself some time to digest a bit.
  
• This is especially true post-surgery, when you’ll be more likely to become nauseated from vigorous movement. You may need to experiment with different types of food and timing!
  
• Most WLS patients are on low-carb diets to prevent “dumping syndrome,” a condition caused by sugary foods. However, if you’re going to have carbs, consider placing them in your post-workout meal, along with some protein. Slower-digesting sources, such as sweet potatoes with skin or lentils, can help repair your muscles while avoiding gastric discomfort.
  

#8 Positive Vibes Only

• Acknowledge your hard work with self-praise, but don’t beat yourself up when you’re struggling. Making yourself feel bad is de-motivating and can even make you more likely to engage in self-destructive behaviors.
  
• Have compassion for yourself! Changing your habits requires major psychological, neurological, and physical adaptations. These things take time, and they’re not easy! Having a hard day doesn’t mean you’re lazy or weak.
  
• Focus on how your mood, energy, sleep quality, and even sex life, are improving.
  

#9 Ask for Help

• Walking into the gym for the first time can be overwhelming and confusing. If you don’t know how to use a piece of equipment, ask a trainer. Unless they’re with a client, trainers are generally eager to help.
  
• Most gyms offer a free introductory session when you join. Take advantage to learn the layout of the gym and how everything works.
  

*While you might feel embarrassed about sharing personal details with a stranger, always tell your trainer if you’ve had surgery and what your physical limitations are. Unfortunately, many people in the fitness world aren’t educated about surgical procedures for weight-loss.

#10 Don’t Let the Haters Get You Down!

• You may be embarrassed about your size, and might worry that people will laugh or stare while you exercise. The truth is, they might, but that’s they’re problem!
  
• Most people will actually applaud your efforts and be extremely encouraging. The few bad apples aren’t worth worrying about.
  
• This is YOUR life -- don’t let anyone suck the health & happiness out of it!
  

Melissa,

Thanks for these helpful tips! You have some great practical advice regarding having a Plan B and also to depend on yourself – not your friends and family – for your workout. In a lot of ways, sticking to your exercise plan is just like sticking to your eating plan after WLS.

I would also add to #7 (Eat Around Your Workouts) to be sure to drink around them, too. So many WLS patients do not get enough Water as it is, and exercise increases your Fluid needs. On top of the 64 (or more) ounces you should be getting each day, you need more with exercise. Depending on how long you work out and how much you tend to sweat, you may need a few extra cups. It’s good to stay hydrated throughout the day, drink a cup or two about an hour before working out, have a few ounces every 15-30 minutes through the workout, and then down another cup or two after you’re done.

Also I would suggest finding something, or preferably some things to do that you love. That makes it easier to be consistent. Having a bunch of options also makes it easier to stay motivated.

Thanks for these super helpful tips!