Timing for the return to an exercise routine is one of the most frequently asked questions from my patients. And understandably so. Often patents have built a dedicated exercise regimen as part of their journey to achieve their goals and maintaining this routine is important.
As someone who’s guided many patients through their recovery, I can tell you that the path back to your workout regimen is a bit like learning to walk before you run – literally! It’s crucial to understand that your body needs time to heal, and rushing back into intense exercise too soon can compromise your results and even lead to complications.
The Golden Rule: Listen to Your Surgeon
The most important piece of advice I can give you is this: always, always follow your surgeon’s instructions BUT also stayed tuned into the subtle (and sometimes not-so-subtle) signs your body is giving you. My nursing team and I provide personalised recovery plans for a reason. We take into account your specific surgical procedure, your overall health, and how your body is healing. What works for your friend who had a similar surgery might not be right for you.
Different Procedures, Different Timelines
It’s essential to understand that recovery timelines can vary significantly depending on the type of surgery you’ve had. For instance, if you’ve had breast surgery, you might need to avoid upper body exercises for several weeks to allow your chest muscles to heal properly. On the other hand, if you’ve had a body contouring procedure like an abdominoplasty (tummy tuck), belt lipectomy, or back bra lift, you’ll need to be cautious about exercises that strain your core muscles.
The Staged Approach: Your Return to Fitness
Think of your return to exercise as a gradual, staged journey rather than a sprint back to your pre-surgery routine. Here’s a general outline of what this might look like:
- Early Recovery (1-2 weeks post-surgery): Focus on rest and very gentle movement, like short walks around your home.
- Light Activity (2-4 weeks): Gradually increase walking duration and add in some light stretching, always staying within pain-free ranges.
- Moderate Activity (6+ weeks): Depending on your surgeon’s approval, you might start some low-impact cardio and light resistance exercises.
- Advancing Activity (12+ weeks and beyond): Slowly reintroduce more challenging exercises, always listening to your body and your surgeon’s guidance.
NB: The above timeline is indicative only. You will be provided with an individualised treatment and recovery plan, which you should follow.
Safe Exercises to Consider:
As you progress through your recovery, here are some exercises that are generally safe to incorporate (with your surgeon’s approval, of course):
- Walking: This is often the first exercise you’ll be cleared to do. Start with short, slow walks and gradually increase duration and pace.
- Swimming: Once your incisions have fully healed, swimming can be an excellent low-impact workout.
- Stationary cycling: This provides a cardiovascular workout without putting stress on your incisions.
- Pilates or gentle yoga: These can help improve flexibility and core strength, but be sure to inform your instructor about your surgery and avoid any positions that strain your surgical areas.
Managing Expectations and Frustrations
It’s completely normal to feel a bit frustrated if you can’t jump right back into your pre-surgery fitness routine. Remember, your body has been through a significant change and needs time to adapt. The intensity and duration of your workouts will likely need to be scaled back initially. This isn’t a setback – it’s part of the process of creating your new, improved self!
Risks to Watch Out For:
As you ease back into exercise, be on the lookout for any signs that you might be pushing too hard. These can include:
- Increased pain or swelling at the surgical site.
- Bleeding or discharge from your incisions.
- Feeling excessively tired or dizzy during or after exercise.
- Shortness of breath.
If you experience any of these symptoms, stop exercising and contact Valley Plastic Surgery right away. Our nurses will be able to assist with any concerns you may have.
The Exercise Physiologist Advantage:
Here’s a tip that many of our patients have found helpful: consider working with an exercise physiologist. These professionals specialise in creating safe, effective exercise programs for people recovering from various medical procedures, including plastic surgery. They can design a program tailored to your specific needs and help you progress safely back to your fitness goals.
Remember, your journey back to exercise is just that – a journey. It’s not a race, and there’s no prize for getting back to the gym the fastest. The real win is allowing your body to heal properly so you can feel comfortable with your surgical results for years to come.
At Valley Plastic Surgery, we’re here to support you every step of the way. Don’t hesitate to reach out if you have any questions or concerns about your recovery or exercise routine. We’re invested in your long-term success and happiness with your results.
Note: Individual results will vary according to several factors, including genetics, age, diet & exercise. All surgeries carry risk & require an appropriate recovery period & aftercare regime which may include wearing compression garments or modifying your lifestyle post-operatively. You should seek a second opinion from a Specialist Surgeon before proceeding. More information about these risks and aftercare can be easily found on our website here:
