Group Activities to Perform & Avoid After Bariatric Surgery

After Bariatric Surgery

Group of people doing yoga in indoor studio

While we always preach proper dieting and exercise after a bariatric procedure, there are several different ways that a patient can get exercise. It doesn’t necessarily have to be alone at home or in the gym. Group activities can be a fantastic way to exercise while enjoying the activity. Of course, there are several possibilities here, and we will go through some of the exercises most conducive to weight loss, building strength, and avoiding injury.

While there’s no definitive best exercise for everyone, there are best exercises for you – the ones you can maintain over the long term. We caution our patients against high-impact activities while they are early in the weight loss process and still carrying significant excess weight; these exercises can strain joints and cause long-term injury. On the other hand, activities requiring less strain on the joints can be pursued for years with minimal concern for joint degradation. Of course, the other important part of the equation is ensuring that your exercise is performed correctly.

Spin Classes and Orangetheory-Type Activities

Spin classes are a great way to build a sweat and complete a cardio routine. Get together with several friends and join a spin class by getting bikes next to each other. You can motivate each other to push harder each time. If you are all bariatric patients, you can learn from each other and modify to fit your needs best. The same applies to Orangetheory and other group cardio and strength classes. Since an instructor directs these classes, they usually offer modifiers better suited to your physical circumstance if needed. Don’t feel like you must do everything the other participants do. Work within the bounds of your abilities.

Yoga

Yoga is a spiritual pursuit and excellent for patients looking for a good workout. It offers several benefits, not least of which are increased flexibility and centering. You can always start with a beginner class and increase as you become more proficient. Specialized yoga classes like hot yoga and more can also appeal to some patients. While the yoga class itself is usually performed without discussion amongst participants, it’s a great way to socialize with like-minded people before or after.

Pilates

Pilates can be an excellent strength training program to help you achieve the body shape you want while losing weight and counteract the loss of muscle mass that many bariatric patients experience. Using special devices known as reformers, Pilates can help you build flexibility and muscle to address back and joint pain issues as you lose weight.

Zumba

Combining exercise and dance, Zumba can be a lot of fun and is a favorite among bariatric patients. Zumba classes can be taken online or in person to help you burn calories, enjoy yourself, and meet new friends. Here, too, it’s essential to modify your moves to keep them within the bounds of your ability. If you feel pain, go slower or modify the dance to be less vigorous.

Walking Group

While it may seem basic compared to other exercises, walking is a bariatric patient’s friend. Not only does it help patients burn some extra calories, but it also gets them in an exercise mindset that allows continual improvement. Walking in groups can help patients enjoy what might otherwise be a somewhat mundane experience. Work with your walking buddies to develop a suitable trail and optimize your exercise routine with Zone two training that maintains between 70 and 80% of the maximum heart rate for upwards of an hour. If you think that’ll make you out of breath, think again! Zone two training usually allows for a friendly chat throughout.

Pickleball

You may not have thought of it, but pickleball is rapidly increasing in popularity, and for good reason. If you are a tennis player, but your joints are not letting you play the way you’d like on the court, we suggest starting with pickleball, especially during your weight loss phase. You can enjoy legitimate competition with Pickleball and work toward tennis as a longer-term goal.

Of Course, This Then Begs the Question of What Group Activities to Avoid

Early on, as you lose weight, some patients want to push harder and join a running group. This is not typically recommended, as running can be hard on the joints. This is not to say you can never run, but certainly, in the early days, it’s worth walking and performing other non-impact exercises. If you must run, try doing so at the beach, as it is far less impactful on the joints.

Team sports like soccer, flag football, tennis, and others that require quick changes in direction may only be suitable later in your weight loss journey. While you may enjoy the sports and feel good about your weight loss, you’re placing a great deal of strain on your joints, and as you lose weight, your muscles and ligaments may not be entirely up to the challenge of keeping you going.

No matter what group activity you choose, be sure it is one that you can enjoy and will stick to. The biggest challenge with any exercise is ensuring you perform it week in and week out. Finding and sticking to the proper exercise is a great way to lose additional weight and the body shape you are looking for.