Your post bariatric surgery workouts shouldn’t just focus on losing weight. It’s important to also make building muscle a priority. However, some elderly weight loss surgery patients may struggle with certain exercises. To help with this, we’ve compiled a list of simple exercises you can do at home to get you on track to having a strong, healthy body.
1. Tricep Pulses
This exercise stretches your spine and builds strength in your arms, wrists and abs. Start by getting on your hands and knees on the floor. Keep your back straight so you are in a tabletop position. If this hurts your knees, you can put a pillow underneath them. If it hurts your wrists, spread your fingers as wide as possible and press into your fingertips. Then slowly raise one arm to come out straight beside you, a little past your back with your palm facing out behind you and your fingers pointing down. Repeat on both sides 10 to 15 times.
2. Low Boat Pose
This yoga pose stretches your legs and strengthens your abs. Start by laying down on your back on the floor. Then lift up your feet so that they stay in a hover about 6 inches above the floor. If you need to make this pose a little easier, you can bend your knees slightly. If you want to make it harder, lift your shoulders about 2 inches off the floor to build even more strength in your abs. Hold this pose for 30 seconds to 1 minute.
3. Knee Plank
This position will build strength in your back, arms and abs. Start by getting into tabletop position on your hands and knees on the floor. If this hurts your knees, you can place a pillow under them. Then slowly lower your hips, keeping your spine straight, until you make a triangle with your arms, stomach and knees. Hold this position for 1 to 2 minutes.
4. Stationary Dead Bug
This exercise helps stretch your back while it builds strength in your arms and abs. Start by laying down on your back on the floor. Raise your arms and legs into the air so that you look like an upside-down table, with your palms facing each other. Try to straighten your legs as much as possible, flexing your feet. Hold this pose for 1 minute.
5. Chair Squats
This is a simple exercise that builds muscle in your butt and thighs. Start by standing up with a chair behind you. Then lower yourself as slowly as you can onto the chair without using your arms to support yourself. The lower the chair is, the harder the exercise and the more muscle that you build. To make the exercise even harder, don’t fully sit down in the chair. Just hover over it before standing up again. Repeat 10 to 30 times.
Try using these simple exercises in your post-op workout routine to help build muscle and lose weight! If you need help, have a trainer, nurse or someone you trust spot you to ensure you’re doing them safely. To find out more about if weight loss surgery is right for you, contact Riverside Surgical and Weight Loss Center today. We’re here to help you get started on your weight loss journey!