Physical Activity | Bariatric Endoscopy Tampa Bay

Learn How to Maintain Your Weight Loss

Take a look at these tips for physical activity and weight loss from Bariatric Endoscopy Tampa Bay.

Physical activity is important, along with a proper diet and your weight loss procedure, in attaining and maintaining a healthy weight. You should aim to be physically active for 60 minutes daily. The activity does not need to be done all at one time and can consist of routine activities, in addition to formal exercise in a gym. Wait at least two hours after eating before you start exercising to avoid indigestion.

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If you have problems moving, staying steady on your feet, or get short of breath easily, talk to your physician before starting an exercise program. If you smoke, are diabetic, or are over the age of 40, it may be prudent to get a stress test before starting strenuous physical activity. If you have been inactive, start slowly, don’t do too much all at once. If you don’t feel well, stop or reduce your activity. If you have any of these alarm signs, seek help immediately:

Pain, tightness, or pressure, in your chest, neck, shoulder or arm
Severe shortness of breath
Dizziness
Nausea and vomiting

The following are some suggested activities. Select an activity you enjoy since you will be more likely to stay with it.

Walking

Walking is perhaps the best exercise. Aside from comfortable shoes, athletic socks, and comfortable clothes, it does not require special equipment or preparation in advance. The workout can be tailored to your level of endurance. It can be done in many different locations, including shopping malls or department stores, so you will not be limited by bad weather.

Pick an area that is well-lit with other people around, such as a shopping mall or park. Walking with a friend is safer than walking alone. Walk slowly at first for 5 minutes to warm up and at the end of the walk, slow down for 5 minutes to cool off. Start gradually with a 5-minute brisk walk daily and increase over time to 30 minutes daily. Increase by 5 minutes a week until you are walking briskly for 30 minutes. If you don’t have time for a 30-minute walk, you can do three 10-minute walks instead.

Dancing

You can dance at a health club, dance studio, or at home using a video on your computer or TV. If you have trouble standing for a long time, you can dance while sitting.

Bicycling

A mountain bike has wider tires and is sturdier than a regular bike. You can buy a larger seat to make it more comfortable. If you purchase a bike, make sure it can support your weight. Don’t forget to wear a helmet. Consider a recumbent bike. Here your body is in a reclining position, which may be more comfortable. The seat on a recumbent bike is also wider than that of a regular bike.

Water Exercises

Swimming and water workouts put less strain on your joints than walking, dancing, or biking. You can swim while holding a kickboard and kicking your feet. You can walk or run across the pool while you move your arms, or do water aerobics.

Strength Training

Strength training is done using free weights, weightlifting machines, resistance bands, or your own body to make your muscles stronger. A personal trainer can be very helpful in providing you with an exercise schedule that is tailored to your needs and limitations.

Working with a personal trainer on an ongoing basis is important, so the exercise schedule can be gradually increased as your physical conditioning improves. The trainer will show you the proper way to exercise without hurting yourself.

We suggest meeting with the trainer three times before the procedure and once or twice a week after the procedure. You should plan on going to the gym daily once you have recovered from the procedure.

Get some dumbbells to do exercises at home. You should be able to do 10 repetitions with the weights you select. Aim for three days a week of strength training and don’t work the same muscles two days in a row.

Healthy Mind and Body

You may enjoy activities such as yoga, tai chi, or Pilates. You can do these in a class setting or at home using a video on your computer or TV. If you take a class, you should discuss any physical limitations with the instructor, so they can modify the exercises to better suit you.

Daily Life Activities

Non-exercise activity thermogenesis (NEAT) refers to all energy expenditure except that used during sleeping, eating, and formal exercise. This is the energy consumed in daily life activities.

Try to include more physical activity in your daily routine. For example:
Clean out the basement, mow the lawn, rake leaves, do gardening, and wash the car
Take 5-10 minute walks at work several times a day instead of coffee breaks or a long lunch, if possible
Stand, walk, or stretch while watching television
Take the stairs at work or school whenever possible instead of the elevator
Park far from the building entrance so you have to walk further
Walk while talking on the portable phone

Stay on Track

There are many electronic devices to assist patients in attaining a healthy weight. You can download fitness apps that enable you to track your progress using a computer or smartphone or another mobile device. Pedometers and fitness trackers can help you count steps, calories, and minutes of physical activity. You wear most of these devices like a watch or clipped to your clothes. Try to set specific activity goals for yourself on a daily basis. Find someone to exercise with. Find ways to reward yourself that do not involve food, for example, a new music CD or a new outfit. Remember that any physical activity, even brief, has health benefits.

Physical Activity & Weight Loss

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