One Foot In Front of the Other: Pre- and Post-Surgery Exercise

Your body may be one of the best tools you have for supporting weight loss. How so? By putting one foot in front of the other.

Bariatric surgery kickstarts a major health transformation, but how you move your body helps keep the momentum going. Low-impact movement tailored to your current ability might not seem like much, but small, consistent increases in activity help manage weight, boost mood, and improve energy while building stamina and mobility.

The more consistently you integrate exercise before and after surgery, the more benefits you’re likely to see.

Why Exercise Matters Before Bariatric Surgery

Pre-gaming your exercise routine kicks your body into gear. Even if your mobility is limited or joint pain gets in the way, gentle activity as often as possible helps your body adjust to the changes ahead.

Research indicates that preoperative exercise increases surgical readiness, boosts fitness, and may reduce the risk of complications. A 2018 study found that a 12-week supervised exercise program before surgery improved physical fitness and helped patients lose more weight before surgery.¹

Getting into the habit also helps set realistic expectations and creates a rhythm you can carry into post-op life. In follow-up studies, researchers found that starting early increased the likelihood of patients maintaining physical activity after surgery, creating a bridge toward longer-term lifestyle changes.²People who find a rhythm before surgery are more likely to stick with it afterward.

If you’re trying to figure out where to begin, consider starting with short walks after meals or five to ten minutes of stationary cycling. You don’t need a hardcore workout plan – you’re aiming for consistency, not intensity.

Benefits Continue After Surgery

Immediately following surgery, your care team will likely advise you to avoid strenuous activity. But that doesn’t mean you should be inactive.

Your body is rapidly changing, and movement helps guide that change in a healthy way. Exercise helps preserve lean muscle mass, supports metabolic function, improves blood sugar regulation, and prevents long-term weight regain.

For example, one measure of heart and vascular health is endothelial function, which can predict long-term cardiovascular events. In the months following surgery, patients often see significant improvements. But according to a recent study, these benefits can diminish as early as 9 months post-op, unless supported by physical activity.³

The same pattern appeared in inflammation and insulin sensitivity:

• Two inflammatory markers dropped after surgery, but rose again in non-exercising patients. Those who exercised maintained their anti-inflammatory gains.
• Improvements in insulin resistance faded in patients who didn’t exercise, but were preserved in those who did, thanks to effects on muscle tissue remodeling and glucose metabolism.

Bonus: Improved cardiac function, including better heart rate recovery after activity, is a sign of healthier nervous system regulation and reduced cardiovascular risk. Surgery starts the process, exercise sustains it.

Low-Impact = High Value

Low-impact is the name of the game when it comes to post-bariatric exercise – it’s the safest and most sustainable place to start. For joints already under stress, gentle movement protects them as you ease into activity.

Some of the best low-impact exercises include:

• Walking: Simple, free, and practical, walking supports cardiovascular health, improves mobility, and aids digestion. Begin with short 5-minute walks on flat terrain, gradually increasing your time and distance.
• Swimming or Water Aerobics: The buoyancy of water reduces joint strain, making these ideal for those with knee, back, or hip pain. Both also improve cardiovascular endurance and strength.
• Stationary Cycling: Cycling builds leg strength and burns calories without putting stress on the joints. Recumbent bikes can be more comfortable while still getting the cardio workout.
• Chair Exercises: Seated movements like leg lifts, arm circles, ankle rolls, and resistance band stretches boost circulation, preserve mobility, and build strength, especially in early recovery.
• Resistance and Bodyweight Exercises: Strength training helps preserve lean muscle mass during weight loss. Simple bodyweight movements like wall push-ups are beginner-friendly ways to get started.
• Stretching or Yoga: These support flexibility, posture, and body awareness. They’re also ideal after rapid weight loss to reduce emotional tension and improve balance.
• Unconventional Exercising: Dancing in your living room gets your blood moving, works multiple muscle groups, and reduces stress! So does gardening, walking the dog, or stretching while listening to a podcast. Movement doesn’t have to look like a traditional workout to be effective.

At the end of the day, the best kind of exercise is the one you’ll keep doing. The point is to engage in intentional movement.

But starting a routine after surgery can feel intimidating, especially if movement has been difficult in the past. These tips can help get you going:

• Start small. Seriously. Five minutes is enough. Just build the habit of showing up.
• Listen to your body. Soreness is normal, but sharp pain, dizziness, or shortness of breath are signs to stop and rest. Don’t push through pain.
• Set movement goals, not number goals. Instead of “lose 5 pounds,” aim for “walk 10 minutes without stopping” or “do yoga twice this week.” It’s more tangible and attainable.
• Track your progress. Being able to look back and see how far you’ve come is truly empowering. Use a notebook, app, or fitness tracker to stay motivated.
• Focus on non-scale victories. An uptick in energy. Better sleep. More fun hanging out with the kids. These are signs of success worth noticing – celebrate it!
• Ask for help. Physical therapists, trainers, and your care team are there to help. You’re going toe to toe with a substantial task, so tap into your resources.
• Create a timeline. A plan can help you stay on track. Work with your care team to map out activity levels before and after surgery.
• If you’re a social bug, partner up. Walking with a friend or joining a class can be fun and soothe your gregariousness without having to really think about it as exercise.

A Note on Mental Health

Exercise is great for managing stress, anxiety, and depression. That’s especially important after bariatric surgery, when body image and emotional shifts can be intense.

Physical activity increases feel-good chemicals in the brain (endorphins, dopamine, and serotonin) that can stabilize mood and support mental clarity.

Movement Is Medicine

It’s tempting to think surgery is the hard part – it’s just the beginning. The habits you build before and after surgery are necessary adjuncts for sustained benefits of surgery, and movement is one of the most powerful tools at your disposal.

Start where you are. Use what you have. One step at a time is still a step forward. From personalized pre-op planning to post-surgery support, Dr. Chang and the team at Advanced Bariatric and Surgical Specialists are here to guide you.

The Bottom Line

Talk to your care team before starting any new exercise routine. If you experience dizziness, chest pain, shortness of breath, or joint pain, stop and immediately seek medical attention.

1. Coen, P. M., Carnero, E. A., & Goodpaster, B. H. (2018). Exercise and Bariatric Surgery: An Effective Therapeutic Strategy. Exercise and sport sciences reviews, 46(4), 262–270. https://doi.org/10.1249/JES.0000000000000168.
2. Bellicha, A., van Baak, M. A., Battista, F., Beaulieu, K., Blundell, J. E., Busetto, L., Carraça, E. V., Dicker, D., Encantado, J., Ermolao, A., Farpour-Lambert, N., Pramono, A., Woodward, E., & Oppert, J. M. (2021). Effect of exercise training before and after bariatric surgery: A systematic review and meta-analysis. Obesity reviews : an official journal of the International Association for the Study of Obesity, 22 Suppl 4(Suppl 4), e13296. https://doi.org/10.1111/obr.13296.
3. Gualano, B., Kirwan, J. P., & Roschel, H. (2021). Exercise Is Key to Sustaining Metabolic Gains After Bariatric Surgery. Exercise and sport sciences reviews, 49(3), 197–204. https://doi.org/10.1249/JES.0000000000000253.