Day 9

Bariatric-Friendly Exercise Moves

Staying active during the holidays is a fantastic way to boost your energy, manage stress, and support your health goals. If you’re new to moving your body, it’s important to choose exercises that are gentle on the joints and adaptable to your comfort level. 

Here’s a list of 9 effective, low-impact exercises that you can do at home with little to no equipment.

These moves are perfect for staying active throughout the season, and they can easily be incorporated into your daily routine.

1. Seated Leg Raises – Sit on a sturdy chair, keeping your back straight. Slowly lift one leg out in front, hold for a few seconds, then lower it back down. Repeat with the other leg. This helps strengthen your legs and core.
2. Wall Push-Ups – Stand an arm’s length away from a wall. Place your hands on the wall, shoulder-width apart, and slowly bend your elbows to bring your body closer to the wall, then push back. A great low-impact way to work the upper body.
3. Chair Squats – Stand in front of a chair, lower yourself as if you’re going to sit, then push through your heels to stand back up. This exercise strengthens your legs and glutes without putting too much strain on the knees.
4. Marching in Place – Stand or sit and lift each knee up as if marching. This helps improve circulation and gets your heart rate up without much impact.
5. Toe Taps – Sit on a chair and gently tap your toes up and down on the floor. It’s a great way to keep your legs moving and improve ankle mobility.
6. Arm Circles – Extend your arms out to the sides and make small circles. You can increase the circle size for a more challenging movement. This move is excellent for loosening up the shoulders.
7. Seated Twists – Sit on a chair, feet flat on the floor. Gently twist your torso to one side, hold for a second, then twist to the other side. This exercise helps with core stability and flexibility.
8. Heel Raises – Stand behind a chair for support and slowly rise onto your toes, then lower back down. Heel raises strengthen your calves and improve balance.
9. Step Touches – Stand and step one foot to the side, then bring the other foot over to meet it. Alternate sides to create a side-to-side movement. This low-impact cardio move helps get your heart rate up without heavy strain on the joints.

These exercises offer a gentle, effective way to stay active and fit, and you can tailor them to your comfort level. Feel free to combine moves or add repetitions as you feel ready—every bit of movement counts!

Need Help Getting Started With Exercise?

Begin your post-bariatric fitness journey today! Unlock the secrets to a healthier, more active lifestyle with our Free Bariatric Fitness Guide.

Our FREE Bariatric Fitness Guide will help you:

• Set realistic goals that are attainable, flexible, and will help keep you motivated
• Gain insights on your overall body composition than just a number on the scale
• Learn about different low-impact exercises that are joint-friendly and pain-free
• Fuel your workouts with pre and post-workout food options
• Build and progress your fitness abilities through tracking and community support

Looking for regular exercise motivation? We offer a monthly FITNESS & FUNCTION support group that will keep movement top of mind for you every month inside our membership support group Banana Bariatrics. Sign up today for our $1 one-week trial, and get access to resources, encouragement, and a team that’s here for you every step of the way!

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