In addition to aerobic exercises it is important to improve your muscle strength. A greater proportion of muscle mass will help your recovery.
Resistance based exercises are key to increasing muscle mass. Some examples of resistance based exercise are:
- lifting weights: small dumbbells, cans of food, water bottles
- body weight exercises: squats, lunges, sit to stands, wall sits
- completing your aerobic exercises with added resistance e.g. a full backpack or carrying bottles of water / poles in each hand
- working with resistance bands
- using a cycling / rowing machine with pre-set resistance
- push-ups / sit-ups
Exercising after surgery
As you recover from surgery, you will probably feel tired and may have little desire to exercise. It is important for your overall health and well-being to start moving around, even just a little at a time. Exercise can help you get better faster and also prevent potential complications from sitting or lying too long. This does not mean aggressive or strenuous exercises by any means. Take it easy, start out slowly and enjoy the thought that you are getting back to your normal lifestyle.
In hospital you will be encouraged to walk regularly and may be given some exercises that you can carry out on the bed or in the chair to help your recovery.
In recovery
Once you are home from hospital, you may feel comfortable walking short distances to keep active. You can gradually increase the amount of activity you complete during the 4-6 weeks after surgery.
It is always wise to pay attention to how your body responds. You know it better than anyone else. If an activity makes you breathless or causes you pain anywhere, it might be wise to try another form of exercise, or take a break and return to it later if you feel up to it.
With your consent, you will be referred to your local leisure provider for support in increasing and maintaining activity after your surgery.
Types of exercise
Walking is the easiest and most effective form of exercise. It gets the blood flowing, helps with mental alertness, helps lift your spirits and generally increases your physical well-being. You can gradually increase to a brisk pace, adding minutes and distance over time. Some people practice going up and down stairs to increase stamina and endurance. But if weather permits, a brisk walk outside in the fresh air can do wonders both physically and mentally.
Cycling is also an excellent form of exercise that does not put too much strain on your abdomen or involve heavy impact. Similarly this can be introduced gradually and increased over time.
Swimming is a popular and beneficial form of exercise. It can be enjoyed by everyone, regardless of ability. Many people who have undergone all sorts of surgery are encouraged to take up swimming as an easy and gentle exercise. Swimming is not only one of the best forms of exercise for every part of the body, but it can also be taken up gradually – gently at first – so as to build up stamina at a steady pace. It can be a highly social pastime, frequently enjoyed as a family outing.