Matching Your Exercise to Your Body Type after Bariatric Surgery 

Continuing the trend of losing weight post-bariatric surgery involves balancing the calories we consume with the calories we burn throughout the day. We all know that regular exercise is necessary for losing weight, maintaining weight loss, and overall body health. But it’s not always easy to get it right.

With so many diet and exercise programs out there, how do you choose? The best exercise programs ensure that you experience a calorie deficit (burning more calories than you consume) and can stick with the routine long-term. Let’s dig into the details.

Body Type Makes a Difference

If you’re carrying excess weight, specific exercises can be more effective—and more comfortable. It may also have been a while since you last exercised.  So, starting slow with low-impact, whole-body movements is often the safest and most sustainable option. 

According to the American College of Sports Medicine, aerobic movement should form the base of most exercise plans, especially for weight loss. Aerobic activities include those that get your heart pumping, like walking, swimming, water aerobics, and stationary cycling.

Starting slow and staying consistent is what matters, not how hard you go. You’re building a routine you can maintain, so it’s important not to burn out in the first week. Simply walking can burn more calories than you might expect because it activates large muscle groups and improves cardiorespiratory fitness (your heart and lung function). It also doesn’t require fancy equipment or a gym membership, making it accessible (and harder to make excuses why you can’t do it).

The Impact of Low-Impact

Low-impact exercises are easier on the joints, which is something you’ll want to be mindful of. Joints like the knees, hips, and lower back are already under added pressure, and high-impact activities (like running or jumping) increase the risk of pain or injury.

Starting with low-impact movement helps your body ease into physical activity, especially if exercise hasn’t been part of your routine for a while. Muscles, tendons, and ligaments need time to adapt, and that’s a physiological reality. When your body isn’t conditioned, jumping into strenuous activity too quickly can lead to inflammation or overuse injuries.

From a metabolic standpoint, low-impact doesn’t mean low benefit. Walking, for example, is a low-impact aerobic activity that boosts circulation, improves insulin sensitivity, and helps reduce visceral fat (the type of fat that surrounds your organs and increases the risk of chronic diseases).

With low-impact workouts, movements can be adjusted based on your fitness level, physical limitations, or even energy on a given day. That gives you space to focus on form, breath control, and body awareness, which, in turn, helps you avoid injury and improves coordination over time.

One last thing: it can create a positive feedback loop psychologically. When you feel good doing something, you’re more likely to keep showing up. Early wins make it feel doable, and that builds stamina.

Don’t Jump Off the Deep End

Going too hard, too soon, can backfire – physically and mentally.

Sudden, intense workouts can lead to muscle strain, joint injury, or a buildup of lactic acid. These injuries are often a byproduct of anaerobic exercises such as lifting heavy weights or sprinting, which causes fatigue and soreness. If your muscles aren’t prepared, that demand can overwhelm your system and leave you feeling worse, not better.

Mentally, doing too much too fast can feel discouraging. If you can’t keep up or feel wiped out afterward, you might feel like you’ve failed when, in reality, you just didn’t train properly. Fitness progresses over time – start where you are, not where you think you should be.

Exercise for long-term health and sustainable weight management is about consistency, not intensity.

Workouts That Work

You aren’t training for the X Games, so exercise doesn’t need to be extreme to be effective. What matters most is finding something you enjoy because enjoyment drives consistency. Dancing in your living room, walking your dog, or doing a yoga session from a YouTube channel, it all counts.

That said, a balanced routine is most effective. The National Institutes of Health (NIH) and the American Heart Association recommend incorporating four types of movement:

• Cardio (aerobic): Activities like walking, swimming, or biking that increase heart rate and breathing.
• Strength Training (anaerobic): Lifting weights or using resistance bands to build muscle, which, in turn, burns more calories at rest.
• Flexibility: Stretching to reduce injury risk and improve your range of motion, rendering daily movements less laborious.
• Balance: Exercises like single-leg stands or tai chi work to prevent falls and increase joint stability.

Plenty of popular workouts incorporate these elements. For example, HIIT (high-intensity interval training) blends cardio and strength in short bursts, while yoga and qi gong combine flexibility, balance, and breath control. A few others include:

• Zumba: A dance-based cardio workout that’s high-energy and set to music – great for cardiovascular fitness and coordination.
• Low-Impact Interval Training (LIIT): Similar to High-Intensity Interval Training  (HIIT) but gentler on the joints, alternates short bursts of activity with rest, and is beginner-friendly.
• Barre: A ballet-inspired workout that combines elements of dance, strength training, and stretching. It targets small muscle groups with high reps for improved tone, posture, and flexibility.
• Pilates: A low-impact workout focused on core strength, stability, and alignment – great for improving posture, reducing back pain, and building body awareness.

Stay Hydrated

Have a mechanism in place for staying hydrated. Set a timer, carry a special water bottle, or track your intake with an app (or all three) – whatever works for you. Water helps cool down the body, lubricate joints, cushion tissues, transport nutrients, and remove waste products. Even mild dehydration can impair mood, energy, concentration, athletic performance, and muscle function.

Water consumption also helps reduce appetite and calorie intake by creating a sense of fullness – bringing us full circle to the importance of a calorie deficit. Some studies also suggest that more H2O in your system may give your metabolism a slight boost. Even small improvements in metabolic function and appetite control can be meaningful, especially as they become habits.

Keep Your Doctor Involved

Before starting any new exercise plan, check in with your care team – your primary care physician, bariatric surgeon, dietician, or any specialists you’re working with. They’ll keep you informed about whether the activities you’re choosing are safe and aligned with your current health needs, adjusting your plan along the way if something isn’t working. 

Your provider can also help you create SMART goals, making it easier to track your progress – Specific, Measurable, Attainable, Realistic, and Timely. Having a team and the right tools in your corner gives you structure and accountability.

At Dr. Higa’s office, we’re here to help you keep moving in the right direction. We’ll help guide you with personalized recommendations that support your goals and protect your long-term health.