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The First Week of the Surgery

• Goal: Wound healing.  

1. Adjust body postures all the time to reduce muscle tightness from sitting and lying down for a long time after the surgery.
2. Walking for 5-10 minutes each time for 3-6 times.

• Precautions:

1. Do not work out in fitness centers or use any equipment.
2. Stop any physical activities and rest when discomfort occurs.
3. Stay close to the wall or hand railings or accompanied by family members during exercises to avoid sudden physical discomfort that may lead to injuries.

1 Week – 1 Month after the Surgery

• Goal: Wound healing and increasing physical activities gradually.

1. Walk for more than 30 minutes intermittently every day and adjust exercise time according to your physical conditions.
2. Start stretching exercise.

• Precautions:

1. Stop exercising when any of the following occurs: dizziness, chest pain, low blood sugar syndrome, stinging pain or discomfort in the wound.
2. Do NOT carry heavy objects, twist your body swiftly or use excessive force.
3. Working out in fitness centers or using equipment is not recommended.

1 Month – 3 Months after the Surgery                

• Goal: Reconstruct living and exercising patterns, increase physical activities, and start cardiopulmonary fitness exercises.

1. Low to medium intensity exercise for 30-60 minutes daily for 3-5 days a week or accumulate 150 minutes of low to medium intensity exercises weekly.
2. Aerobic exercise options: speed walking, lift up knees in place, cycling, and basic aerobic dances.

• Precautions:

1. Extend aerobic exercise time gradually every 1 – 2 weeks.
2. Muscle strength training (weight training) is not recommended. Do NOT do high intensity and high impact exercises.
3. Low to medium intensity exercises should make you pant slightly, your muscles sore slightly, and sweat during the exercise.

3 Months – 6 Months after the Surgery

• Goal: Reconstruct exercise habits, enhance cardiopulmonary fitness, and start basic muscle strength moves.

1. Medium to high intensity aerobic exercise for 30-60 minutes daily for 3-5 days a week or accumulate 150 minutes of medium to high intensity exercises weekly.
2. Prop up chest, curl abs and thrust hips during exercises.

• Precautions:

1. Medium to high intensity exercises should make you pant, sore, and sweat.
2. Muscle strength training can start with bare hand practice or low resistance (50-60% of the weight before the surgery) moves.

6 Months – 9 Months after the Surgery

• Goal: Increase the diversity of cardiopulmonary exercises and enhance muscle endurance.

1. Medium to high intensity aerobic exercise for 60 minutes daily for 3-5 days a week or accumulate 200 minutes of medium to high intensity exercises weekly.
2. Aerobic exercises + muscle strength training + whole body stretching

• Precautions:

1. You may choose aerobic exercises that last for a while, such as hiking, biking, and mid-distance jogging.
2. Increase muscle strength training moves and weight (60-80% of weight before surgery).
3. 0.5 – 2 days of delayed muscle pain may occur after exercises.

9 Months – 1 Year after the Surgery

• Goal: Increase the diversity of muscle strength training. Work on cardiopulmonary fitness, muscle strength, and stretching at the same time.

1. Medium to high intensity aerobic exercise for 60 minutes daily for 5 days a week or accumulate 250 minutes of medium to high intensity exercises weekly.
2. Aerobic exercises (advanced) + muscle strength training (advanced) + whole body stretching

• Precautions:

1. If the weight loss is going well and under control, you may choose diverse exercises and increase the weight for muscle strength training.
2. You may choose exercises like the others at this stage.
3. Review and adjust your exercises every 2-3 months 1 year after the surgery.