What motivates you to exercise? Does working towards a goal keep you excited? Are you encouraged by others? Do facts and figures drive your actions? It can be challenging to keep lacing up your sneakers day after day though, so learning how to stay motivated for exercise is a key component of reaching your weight loss goals.
After bariatric surgery, finding the motivation to exercise can sometimes feel like an uphill battle. However, with the right mindset and strategies in place, you can stay motivated and committed to your fitness journey. Exercise is essential for bariatric patients for several reasons. Not only does it aid in weight loss and weight maintenance, but it also helps improve overall health, increase energy levels, and boost mood and well-being.
Additionally, regular exercise can enhance the success of your bariatric surgery by promoting muscle strength, preserving lean body mass, and preventing muscle loss during weight loss. Of course, despite your best intentions, you may encounter various barriers that hinder your exercise routine.
Understanding the Importance of Exercise Post-Surgery
Regular exercise after bariatric surgery is essential for numerous reasons. Firstly, it aids in maintaining weight loss by burning calories and boosting metabolism. It also helps in building and preserving muscle mass, which is crucial for overall strength and function.
Moreover, exercise improves cardiovascular health, enhances mood, and reduces the risk of obesity-related conditions such as diabetes and hypertension. Importantly, staying active supports mental health, providing a sense of accomplishment and reducing stress and anxiety. By understanding these benefits, you can see how integral physical activity is to your post-surgery success and overall quality of life.
Setting Realistic Goals
Setting realistic goals is crucial for maintaining motivation and ensuring long-term success. Start by establishing small, achievable targets that align with your current fitness level. For instance, begin with short walks and gradually increase the duration and intensity as your fitness improves. Using a journal or an app to track your progress can help you visualize your achievements and stay on course.
Remember, it’s important to celebrate small milestones along the way. Setting SMART goals—Specific, Measurable, Achievable, Relevant, and Time-bound—will help you stay focused, feel good, and motivated on your fitness journey.
Finding Enjoyable Activities
One of the best ways to stay motivated is to engage in activities that you genuinely enjoy. This might include walking in nature, dancing, swimming, or even participating in a group fitness class. When you find an activity you love, it doesn’t feel like a chore; it becomes something you look forward to. The key is to make physical activity a fun and enjoyable part of your daily routine, which will help you stay committed in the long run.
Variety is the Spice of Life
Incorporating a variety of exercises into your routine can prevent boredom and keep you engaged. Mix up your workouts by including cardiovascular exercises, strength training, flexibility exercises, and balance activities. For example, alternate between walking, cycling, yoga, and resistance training.
This not only makes your workouts more interesting but also ensures that different muscle groups are engaged, promoting overall fitness. Variety can also prevent overuse injuries and allow different parts of your body to rest and recover.
Overcoming Physical and Mental Barriers
It’s common to encounter both physical and mental roadblocks when starting a new exercise routine. Physically, you might face limitations due to surgery recovery or pre-existing conditions. It’s important to listen to your body and adapt exercises to your current capabilities.
Mentally, staying motivated can be challenging, especially if you’re dealing with stress or body image issues. Techniques such as mindfulness, positive self-talk, and setting small, achievable goals can help you overcome these barriers. Seeking support from a mental health professional can also be beneficial.
Finding Support
Having a strong support system can significantly enhance your motivation and commitment to exercise. Join support groups for bariatric patients, either in-person or online, where you can share experiences, challenges, and successes. Engaging with others who understand your journey can provide encouragement and accountability. Find a workout buddy—someone who can join you in your exercise routines and keep you motivated.
Professional Guidance
Working with professionals can provide you with the tailored guidance you need to succeed. A fitness trainer experienced in working with bariatric patients can help you create a safe and effective exercise routine. They can demonstrate proper techniques, ensure you’re performing exercises correctly, and adjust your plan as you progress.
How to Stay Motivated for Exercise: Long Term Success
Celebrating your achievements, no matter how small, is essential for maintaining motivation. Recognize and reward yourself for reaching milestones, whether it’s completing a certain number of workouts, achieving a personal best, or simply sticking to your routine for a week.
Rewards don’t have to be extravagant; they can be as simple as enjoying a favorite activity, buying a new workout outfit, or taking a relaxing day off. Celebrating successes keeps you motivated and reinforces positive behavior, helping you stay committed to your goals.
Dealing with Setbacks
Setbacks are a natural part of any journey, and it’s important to handle them with resilience and a positive mindset. If you miss a workout or face a period of low motivation, don’t be too hard on yourself. Reflect on what caused the setback and think of ways to overcome similar challenges in the future. Adjust your goals if necessary and focus on making gradual progress.
Incorporating Fun
Incorporating fun into your exercise routine can keep you motivated and make workouts enjoyable. Try activities that bring you joy, such as dancing, playing a sport, or hiking with friends. Participating in group classes or fitness challenges can also add a social element to your workouts. The more fun you have, the more likely you are to stick with it.
Adapting to Changes
Your fitness journey will evolve over time, and it’s important to adapt to these changes. As your body heals and your fitness level improves, adjust your exercise routine to match your new capabilities. Gradually increase the intensity and duration of your workouts to continue making progress. Stay informed about new exercises or fitness trends that might suit your evolving abilities. By being flexible and open to change, you can keep your routine fresh and exciting, ensuring long-term success.
How to Stay Motivated for Exercise: Tips To Get Past Roadblocks
Exercise can be its own reward. After a good session, most people feel better than when they began. Still, it can be vexingly difficult to start a workout. Along with the incentive to get fitter, add other enticements to make your motivation stronger. Here are some ideas:
Stick it in your ear: Music can make exercising more enjoyable. Studies have shown that people enjoy workouts more and were able to keep going longer when they listened to music. If you like exercising to tunes, make a playlist of your favorite songs. You can build a playlist from a library of MP3s or use a streaming service to take your music with you.
Get hooked on a book: If you’re a fan of audiobooks, listen to a page turner while you workout. When you’re involved in a good story, time passes quickly. You may even find yourself prolonging a walk or run to get to the end of a chapter. Make your motivation to move strong by only listening to a book while you’re working out.
Use the buddy system: Joining an exercise group is a tried-and-true way to stay motivated. Looking forward to seeing your classmates can make the difference between working out and skipping a session. If formal classes are not your thing, arrange to meet a friend regularly for a walk, jog or to lift weights. You’ll feel more accountable when someone is depending on you.
Find strength in numbers: If you enjoy data, use that interest as motivation. Keep an old-fashioned paper or new-fangled digital exercise log. You can track the miles you walk, run, cycle, or swim. Document gains in strength by recording your strength-training feats. If you’re part of a medically supervised program, your health numbers can serve as both incentive and reward. Your improving weight, blood pressure, VO2max and resting heart rate will tell the story of increasing fitness.
Set a goal: Do you like a challenge? Perhaps you want to see how fast you can cover a mile, or you’d love to run the Oklahoma Memorial Marathon. Maybe you’ve dreamed of becoming a salsa dancer, or hiking the beautiful Horsethief Springs Trail in Heavener. Set a fitness goal that has meaning for you. It could be something as simple as having the energy to ride bikes with your kids. If your aim is lofty, break it into manageable pieces. It’s easier to stay excited for a long-term goal if you divide the task into smaller weekly objectives.
FAQs
How soon after bariatric surgery can I start exercising?You can typically start light activities, such as walking, a few days after surgery. More strenuous activities should wait until 4-6 weeks post-surgery, but always follow your surgeon’s specific recommendations.
What types of exercises are best after bariatric surgery?At the start, focus on a mix of cardiovascular exercises, flexibility exercises, and balance activities. Walking, swimming, and yoga are great starting points. And while you may incorporate resistance bands or light weights at the start, weight lifting or strength training should only start after getting the okay from your surgeon.
How can I stay motivated to exercise long-term?Set realistic goals, find activities you enjoy, mix up your routine, seek support, and celebrate your achievements. Tracking your progress and adjusting your goals can also help maintain motivation.
What should I do if I experience pain during exercise?Stop immediately and assess the pain. If it persists, consult your healthcare provider. It’s important to ensure you’re not overexerting yourself or performing exercises incorrectly.
How can I overcome mental barriers to exercising?Practice mindfulness, set small achievable goals, and engage in positive self-talk. Seeking support from a mental health professional can also be helpful.
Why Choose WeightWise for Your Bariatric Surgery?
If you’re considering bariatric surgery for weight loss, WeightWise offers decades of experience in helping individuals achieve their health and fitness goals. Our team of experts provides comprehensive support, from pre-surgery preparation to post-surgery care, ensuring you have the guidance you need at every step.
We offer personalized exercise plans with exercise specialists, dietitians providing nutritional guidance, and access to a patient advocate through the good times and the bad. Trust WeightWise to help you achieve lasting success and a healthier, happier life.
