| Patients who undergo bariatric surgery for weight | | | | when in the beginning you only need to walk 10 |
| loss are instructed to exercise daily as part of | | | | minutes a day - and by week twelve you are |
| their lifestyle changes for weight loss and | | | | spending one-half hour a day walking! That's a |
| improved health. A walking program is a great | | | | half-hour sitcom, surely you can squeeze that |
| way to accomplish daily exercise and may be | | | | amount of time into your day to make your life |
| started as soon after surgery as the doctor will | | | | healthier and more meaningful. One walking group |
| allow. This 12-week program gets patients | | | | claims time is all we have and walking for exercise |
| moving, one step at a time, to better health and | | | | will probably extend your time on earth! Bottom |
| happier living. | | | | line: You don't have time not to walk! |
| Week 1: Take two 5-minute walks every day. | | | | - Afraid you might injure yourself walking? |
| Week one begins as soon as you are released | | | | Probably not. Walking is about the safest form of |
| from the hospital. Because of your recent major | | | | exercise around - in fact, walking injuries are slight |
| surgery and your past sedentary habits you may | | | | such as blisters, mild cramping, or sore knees and |
| have poor endurance. By starting with 5-minute | | | | joints. If you follow the program above and build |
| walks you will not become exhausted or | | | | up your endurance and strength you are at slim |
| discouraged, you will begin to build strength. | | | | risk for injury. A cautionary word, pedestrians are |
| Week 2: Take two 7-minute walks every day. Go | | | | killed by motor vehicles. Outdoor fitness walkers |
| at your own pace. If at the end of 7 minutes you | | | | can avoid this fate by using walking trails or |
| feel like walking further continue, but no more | | | | sidewalks. Walk facing traffic, wearing light colors |
| than 10-minute intervals. You are getting stronger, | | | | and reflective clothing and double-check both |
| congratulations! | | | | ways before crossing streets. |
| Week 3: Take two 10-minute walks every day. | | | | - Too embarrassed by your size to be seen |
| Your abdomen will be healing now, concentrate on | | | | "exercising" in public? Admittedly, this is my |
| your posture. Good posture allows muscles to be | | | | personal favorite excuse, and I don't think I'm |
| used more efficiently. Enjoy the scenery and your | | | | alone. I'm lucky enough to have a treadmill in the |
| improving health during your 10-minute walks. | | | | basement, and even at a healthy weight, I prefer |
| Week 4: Take two 15-minute walks every day at | | | | the privacy of my home to walk for fitness. If |
| your own pace. Congratulations! You are meeting | | | | you don't have a treadmill another option is a |
| the goal of 30 minutes of exercise each day. | | | | walking fitness video that will have you marching |
| Doesn't it feel great? | | | | about in front of the TV building cardiovascular |
| Weeks 5-8: Gradually shift from two daily | | | | supremacy in the privacy of your own world. Try |
| 15-minute walks to one walking session of 30 | | | | Leslie Sansone's "Walk Away the Pounds" video. |
| minutes each day! Make sure as you transition | | | | Exercise may be the most difficult change to |
| from two short walks to one long walk that your | | | | incorporate into your lifestyle after weight loss |
| total walking time for the day equals 30 minutes. | | | | surgery. Unlike the food restrictions necessary to |
| For example, one 20 minute walk and one ten | | | | affect weight loss, exercise does not come with |
| minute walk. Walk proudly, swing those arms and | | | | surgically achieved tool to help you. Exercise is |
| applaud yourself! You are doing an excellent thing | | | | entirely up to you. Times have changed. |
| for your physical and mental health. | | | | Consistent moderate exercise has replaced the |
| Weeks 9-12: By now you have healed from your | | | | no-pain, no-gain torture of decades past. Exercise |
| surgery, you are experiencing great success with | | | | and fitness has become more pleasurable and less |
| your weight loss. It is time to pick up the pace | | | | injurious. Daily exercise improves our physical |
| and cover more distance in your 30 minutes of | | | | appearance, our health and our overall sense of |
| daily walking. Try each day to walk just a little bit | | | | well being. We must not cheat ourselves the |
| further. Step proudly and get moving - you are | | | | innumerable positive benefits exercise brings to |
| going to love how good you feel! | | | | living. Start slowly, set reasonable goals. Reach and |
| Still not convinced walking is for you? Have some | | | | surpass those goals. Your life now, after weight |
| excuses you are using to deny your body and | | | | loss surgery, is about health and wellness. This can |
| mind the pleasure of physical motion? Read on! | | | | only be achieved with a commitment to physical |
| - Not enough time to walk? I don't think so! Not | | | | movement. |