Don't Know Where to Start? Your Guide to Getting Your Body Moving Before and After Weight Loss Surgery

Don't Know Where to Start? Your Guide to Getting Your Body Moving Before and After Weight Loss Surgery

We all know the benefits of movement: improved health, increased energy, and a happier mood. But sometimes, the idea of starting an exercise routine can feel overwhelming. If you're looking to get moving but need help figuring out where to begin, this post is for you!

Here's the good news: getting started doesn't require a gym membership or fancy equipment. It's all about starting where you are, finding activities you enjoy, and gradually incorporating them into your daily life.

Step 1: Start Where You Are

When it comes to movement, we can be discouraged when we think about all of the ways we used to move before surgery, before an injury, or before the disease of obesity limited our mobility. It can be equally disheartening thinking about how we want to move in the future or how we want our body to look after we have started to move. But both of these mindsets actually keep us stuck because we cannot change the past, and only by working in the present moment can we achieve what we hope to in the future. The best place to start is precisely where you are now. Focus on movement accessible to you today, not yesterday or tomorrow. 

Step 2: Listen to Your Body

Before diving headfirst into movement, take a moment to consider your current fitness ability, mobility levels, and any limitations you might have. If it has been a while since you last been active, it's wise to start slow and gradually increase intensity and duration over time. Consulting with a doctor or physical therapist is always a good idea, especially if you have any pre-existing health conditions.

Step 3: Find Activities You Enjoy

Movement shouldn't feel like punishment! Finding activities you genuinely look forward to is the key to sticking with a routine. Here are some ideas to get you brainstorming:

  • Walking: It's simple, free, and a fantastic way to get some fresh air. Explore your neighborhood, walk with a friend, or listen to the BariNation Podcast while you stroll.
  • Dancing: Put on your favorite tunes and let loose! Dancing is a fun way to get your heart rate up and burn calories. No fancy moves required – just move your body and have fun!
  • Swimming: Swimming is a low-impact activity that's easy on your joints. It's a great way to cool off on a hot day and get a full-body workout.
  • Yoga: Yoga combines physical postures with breathing exercises and meditation. It can improve flexibility, strength, and balance and is a fantastic way to de-stress. And yoga can be something you perform seated if your mobility is limited.
  • Resistence Training: Building muscle helps boost metabolism and improves overall fitness. You can use bodyweight exercises (squats, lunges, push-ups), resistance bands, or light weights.

Step 4: Start Small and Celebrate Progress

Don't overwhelm yourself by trying to do too much too soon. Begin with short bursts of activity, like a 10-minute walk or a quick dance session. Gradually increase the duration and intensity as you get stronger. Remember, any movement is better than no movement!

Step 5: Find an Accountability Partner

Having a friend or family member join you on your fitness journey can provide valuable support and motivation. Working out together can make exercise more enjoyable and help you stay on track. 

Research has shown that when we connect with people in similar life stages or circumstances us, we can grow in unprecedented ways. If you know having some kind and compassionated accountability grounded in your bariatric journey, we invite you to join us in the BariNation Membership Community! We partner with experts to deliver weekly, live, virtual support!

We are launching a Spring Into Summer Movement Challenge on May 7th; JOIN and MOVE with us!

Step 6: Make it a Habit

The key to long-term success is making movement a regular part of your life. Schedule your workouts in your calendar, set reminders on your phone, and find ways to integrate movement into your daily routine. Take the stairs instead of the elevator, do some stretches while watching TV, or park further away from your destination and walk.

If you need help incorporating movement into your week, attend our weekly Set It Up Sunday Meetup in the BariNation Membership Community, where your host will help you plan for success by ensuring you are making time for our Pillars of Bariatric Success- Movement, Mindset, Metabolic Wellness, and Community! 

Ready to Experience the Power of "We"?

If you're looking for a fun and effective way to jumpstart your bariatric journey this spring, don't go it alone! Join our BariNation Spring Into Summer Movement Challenge and experience the power of community.

Visit us at to learn more about our community and how it can help you learn how to be the best bariatric patient you can be! 

Together, we can make this spring a season of positive change and lasting well-being. Join us today, and let’s get moving!

Remember: Getting started with movement is a journey, not a destination. Embrace the process, celebrate your progress, and, most importantly, have fun! Your body will thank you for it.
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