How to Get Back in Shape Faster After Surgery

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A patient in a hospital bed talking to a doctor and nurse
If you're unable to exercise at all due to surgery, it can be frustrating. But there are still things you can do to maintain your fitness and make your return to exercise easier. Here are some tips:

Eat a healthy diet. Eating a healthy diet will help you to maintain your muscle mass and reduce your risk of injury when you start exercising again. Make sure to eat plenty of fruits, vegetables, and whole grains. You should also avoid processed foods, sugary drinks, and unhealthy fats.

Get enough sleep. Sleep is essential for muscle repair and recovery. Aim for 7-8 hours of sleep per night.

Do isometric exercises. Isometric exercises are exercises that involve contracting a muscle without moving it. These exercises can help to maintain your muscle mass and strength while you are unable to exercise fully.

Here are some specific isometric exercises that you can do:

  • Wall sit: Lean against a wall with your knees bent at a 90-degree angle. Hold this position for 30-60 seconds.
  • Plank: Lie face down on the ground with your forearms on the ground and your body in a straight line from your head to your heels. Hold this position for 30-60 seconds.
  • Bridge: Lie on your back with your knees bent and your feet flat on the ground. Raise your hips off the ground until your body forms a straight line from your shoulders to your knees. Hold this position for 30-60 seconds.

Do range-of-motion exercises. Range-of-motion exercises help to improve the flexibility and range of motion of your joints. This is important for preventing injuries when you start exercising again.

Here are some specific range-of-motion exercises that you can do:

  • Arm circles: Make small circles with your arms in both directions.
  • Leg swings: Swing your legs back and forth in a pendulum motion.
  • Ankle circles: Make small circles with your ankles in both directions.
  • Neck rolls: Slowly roll your head from side to side and front to back.

Use visualization. Visualization is a technique that involves imagining yourself performing the exercises that you want to do when you are able to exercise again. This can help to keep you motivated and make it easier to get back into your routine when you are ready.

By following these tips, you can help to minimize the impact of your surgery on your fitness and make your return to exercise easier.

Here is my next blog post: What Should I Eat on a Long Bike Ride


Location: Lubbock, TX, USA

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