Surgery is never an easy process. Whilst the prep and day
off can be daunting, the road to recovery can be even longer. Settling back
into your old routines should never be rushed, but when the time is right, you
might want to begin engaging in safe exercise.
Exercise is essential for our cardiovascular health, and when done in moderation following surgery, it can also support your recovery. This may entirely differ depending on the type of surgery you have had and you should always consult a doctor before engaging in exercise within your recovery period. But before you lace up those sneakers and hit the ground running, let's talk strategy. Here's your go-to guide for safely and effectively reclaiming your fitness post-surgery.
1. Team Up with Your Doc
First things first, as mentioned you should always consult your doctor. Assuming that you have gone to an accredited surgeon, they should have designed a bespoke recovery plan for you, which will detail when you can start exercising again. They will let you know at what period you will be able to start walking and exercising again, including what type of exercise they would recommend at each stage of recovery. For example, if you have had a breast augmentation in Manchester, you will be more likely to be approved to go for walks, as opposed to carrying out heavy lifting exercises.
2. Slow and Steady Wins the Race
Understand that patience is a virtue, and you need to have the right amount of recovery time before you try to rush into working out again. Rome wasn't built in a day, so listen to your body and gauge an understanding of where your current limits are at. If something doesn't feel right, listen. Don't force yourself to do strenuous exercise if your body is not strong enough to engage with it.
3. Loosen Up Those Limbs
Following surgery, it is extremely common to feel like your limbs are extremely tight. Activities such as yoga, pilates, or some simple morning stretching are a great way to get your body moving, without doing any work that is too strenuous. Check out your local gym to see if they are doing any beginner-friendly classes, or simply watch a YouTube video to find the right online instructor for you.
4. Flex Those Muscles (Gently)
Once your doctor has approved weighted exercise, start slow, and build up your resistance. Start with body weighted exercises as these can often feel just as difficult after a few weeks of recovery. Building up your level of stamina is key at this stage. Do not worry if your strength is not where it used to be. Muscle memory is a real thing, so you will be back to lifting the pounds you are used to in no time, once you are fully recovered of course.
5. Progress Report
Keeping track of your progress is important for you to see, and also for your surgeon to analyse your recovery. Write down what exercises you are doing and how they make you feel. For example, if in week two you can run 5 minutes straight, and you have kept track till week 5 to which you can run for 20 minutes without stopping, this is a great way to showcase your recovery and be dispatched from the hospital. Be proud of your progress, and keep tabs on how far you have come!
6. Fuel Up and Hydrate
Working out whilst also balancing recovery is not all about taking it slow. You need to make sure that you are getting the right amount of fuel in your body. Nutrition and hydration will be your best friend during this process. Make sure that your plate is colourful with veggies and wholegrains, and be sure to drink at least 2 litres of water a day.
7. Snooze Your Way to Success
Calling all sleep lovers. Your body does its best work when you're catching those Z's, so don't miss out on sleep. Rest days are your secret weapon, embrace them like a cosy blanket on a chilly day. Your body will thank you, promise!
8. Patience
Recovery isn't a straight line, it is more like a constant up-and-down cycle. Some days you will feel strong, and others will feel like you are starting again from scratch. Be patient with yourself. Celebrate victories, learn from setbacks, and keep pushing forward.
We hope you have taken on board this roadmap to reclaiming
fitness after surgery! Remember, it's not just about reaching the destination—it's
about enjoying the journey. So lace up those trainers, take a deep breath, and
let's do this!
