As the colder months approach, exercising after bariatric surgery in cold weather may seem challenging, but it’s crucial for maintaining your progress and achieving your health goals. Shorter days and chilly temperatures might make you want to curl up inside, but staying physically active is essential for both your physical and mental well-being. Don’t worry! With a few adjustments, you can keep moving and thriving, even when it’s cold outside.

Why Is Staying Active So Important in Winter?

After bariatric surgery, your body needs consistent movement to support your weight loss journey, maintain muscle tone, and keep your metabolism humming. Exercise also helps combat winter blues by boosting your mood and energy levels. Skipping out on activity during the colder months can slow down your progress, making it harder to reach your goals.

How to Exercise in Colder Months After Bariatric Surgery

Outdoor exercise in cold weather can still be enjoyable if you’re prepared. Here’s how you can adapt:

1. Dress in Layers: Wearing moisture-wicking clothes next to your skin helps keep sweat from making you cold. Add layers that can be easily removed as your body warms up during your workout.
2. Warm-Up Indoors First: Get your blood circulating and body temperature up before heading outside by doing 5-10 minutes of warm-up exercises inside, such as jogging in place or doing jumping jacks.
3. Choose the Right Activity: If you enjoy walking or jogging, cold weather doesn’t have to stop you! Just be sure to choose safe, well-lit paths that are free of ice. You can also try snowshoeing or cross-country skiing—both are excellent cardio workouts.
4. Stay Hydrated: Cold weather can mask your thirst, but you’re still losing water through sweat. Be sure to drink water before, during, and after your workout.

Indoor Workout Ideas for Bariatric Patients

Sometimes, the cold or bad weather makes it hard to go outside. Luckily, you can still stay active indoors with these bariatric-friendly workout options:

1. Low-Impact Aerobics: Videos or classes focusing on low-impact aerobics can help you burn calories while being gentle on your joints. Look for beginner or bariatric-specific workouts online.
2. Strength Training: Incorporate body-weight exercises like squats, lunges, and modified push-ups, or use resistance bands to strengthen your muscles. Strength training not only helps you build muscle but also supports your metabolism post-surgery.
3. Yoga or Pilates: These are excellent for building core strength and flexibility. Both types of exercise also help with mental relaxation, which can reduce stress and emotional eating.
4. Indoor Walking or Treadmill Workouts: If you have access to a treadmill, walking indoors can be just as effective as walking outside. If not, try walking in place or around your house to get your steps in.
5. Dance Workouts: Put on your favorite playlist and dance around your living room! Dancing is a fun, calorie-burning way to stay active while indoors.

Maintaining an Active Lifestyle Despite Shorter, Colder Days

Colder weather and fewer daylight hours can make it easy to lose motivation, but here are some tips to stay consistent:

1. Set a Routine: Pick a time of day that works for you and stick to it, whether it’s morning, lunchtime, or early evening. Creating a routine helps you stay on track, even when motivation dips.
2. Workout with a Buddy: Having someone to exercise with can keep you accountable. Whether it’s a family member, friend, or online community, you’ll be more likely to stay active with support.
3. Use Technology: Fitness apps, smartwatches, and online workout classes can help track your progress and keep you engaged. Many apps offer customized workouts based on your fitness level and goals post-surgery.
4. Focus on Short Workouts: Even just 10-15 minutes of exercise can make a difference. If you’re struggling with time or energy, break your workout into smaller sessions throughout the day.
5. Stay Positive: Remind yourself of how far you’ve come since your bariatric surgery. Celebrate small wins and focus on how good you feel after staying active.

By incorporating these strategies, you can continue your weight loss journey and maintain a healthy, active lifestyle, even during the coldest months of the year.

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