You’ve finally recovered from your duodenal switch, and Salt Lake City’s temperature is rising each minute as summer quickly approaches. Staying active is an important aspect of maintaining a healthy lifestyle after your bariatric surgery, but the summer months can make it almost unbearable to get outside and exercise. Beat the heat and head to an accessible pool for some water aerobics that can help you get fit and stay cool this summer!
Water aerobics is a great way to get in shape. The water eases joint movements, allowing your body to move in ways that might not be possible on land. So grab your suit and let the fun begin—here are some tips to make your summer water workout worthwhile!
Start with Stretches
Once you’ve entered the pool, remember to stretch and loosen up your muscles. In waist-deep water, face the side of the pool while holding onto the edge and step your left leg back, remembering to keep both feet flat at all times. Your front leg should bend a little at the knee, now lean forward slightly until you feel a nice stretch in your left calf and hold for a few seconds, and then repeat with the opposite leg.
Go one step further and while in the above stretch position, raise both arms up in the air and let your body bend backwards while stretching your arms out further behind your head. Don’t strain—only go as far as your muscles will let you. This move will help stretch your arm, back and chest muscles.
Leg Exercises
Water aerobics are great after you’ve fully recovered from surgery because the natural resistance of the water helps your muscles to build more strength. While standing in place, start marching while bringing your knees up as high as you feel comfortable. After you’ve marched for long enough, try walking back and forth in the water making sure to take large strides.
It’s also easy to do front, back and side leg-lifts while standing in place. For a little extra help, do these lifts while holding onto the side of the pool for extra balance. Remember to keep your back straight to avoid injury. Do as many reps in each direction as you would like.
Treading Water
Not everyone will be ready to tread water depending how far along after surgery they begin to work out again, but when you’re able to, you can make your routine a little more challenging by moving into slightly deeper water. If you still aren’t comfortable, bring a floatation device to keep near you in the water.
Treading water is easy and helps to work out both the upper and lower body. Once in the water, kick your legs in a circular motion, keeping them perpetually apart. Move your arms in the same way to help you stay at the top of the water. Change the direction of your movements to work different areas of the body. Tread for as long as you feel comfortable but don’t tire yourself out—make sure you stay close to the pool’s edge or floatation device in case you become fatigued and need an immediate break.
Make it Fun
Add some equipment to your water routine to make it fun—try adding a beach ball or kickboard to your workout to increase resistance and difficulty. Try grasping the beach ball while lying on your back to work the abdominal muscles and move side to side slowly. Try introducing other types of fun equipment such as water weights and noodles. Various workouts and resistances can help build strength in muscles all over the body.
Water aerobics is a great way to stay fit and cool after your duodenal switch as long your body has fully recovered from surgery. Joining a class and learning new water techniques can help keep you active during the summer—even on the hottest of days. Remember to consult your weight loss surgeon before attempting any new exercises and always have a buddy to stand watch while you’re in the pool.