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Transitioning Your Bariatric Workout Plan Indoors


After weight-loss surgery, you’ll need to prepare a productive bariatric exercise plan to achieve your long-term health goals. A thorough workout plan should focus on protecting your joints, toning your muscles, improving your heart and lung health, and increasing your metabolic rate.

However, with harsh winter weather around the corner, transitioning your workout plan indoors is essential for maintaining your weight-loss progress. 

Post-Surgery Exercise Plan  

During the first days post-surgery, bariatric patients often struggle with mobility. Beginning your bariatric workout plan with light exercises, like walking, and a nutritious diet will solidify a realistic, healthy recovery.

Start Slow with a Light Indoor Exercise Plan 

Your doctor and bariatric support team will help you prepare a detailed bariatric workout plan. Immediately after surgery, these workouts won’t be intense, focusing instead on basic movements and maintaining movement for a longer duration.

Begin with easy activities, such as light dusting or sweeping, to slowly increase muscle and joint mobility without placing too much strain on your body. Increase cardio tolerance with frequent trips up and down the stairs and short walks, starting with 5 minutes and working toward 30-60 minutes a day, several days a week.

The Best Indoor Bariatric Exercises 

Once your body is fully recovered and more adjusted to physical activity, start your new indoor exercise plan to set a healthy routine. You may still have minor soreness and mobility limitations, so learning the difference between pain and muscle soreness is essential to preventing serious injury.


Yoga is a great strength-building exercise that offers physical and mental health benefits. It’s an excellent indoor exercise that requires minimal space and very little time commitment. 

No matter your fitness level, practicing yoga post-bariatric surgery will assist with muscle toning, flexibility, and developing healthy breathing habits for additional exercises.  Slow-paced yoga, which focuses on slow movements and stretches, is recommended for beginners.


Obesity often causes knee pain, which can make post-bariatric cardio exercise difficult. To focus on cardiovascular health and minimize knee strain, try indoor cycling. Recumbent bikes provide a comfortable, reclined position for additional upper muscle and joint support. Start your cycling exercise with low resistance to build tolerance.

Full-Body Weight Training

A few weeks after post-bariatric surgery, weight training is a crucial next step. Strength training is necessary to maintain your weight-loss goals, tone your body, improve posture, and burn calories.

Weight training is an attainable post-bariatric exercise to do indoors and in the comfort of your own home. Start at your own pace with light weights or dumbbells until your body becomes comfortable with the movements. To challenge yourself and increase physical endurance, add resistance bands to your routine.

Lenox Hill Hospital offers expert care to provide post-operative education for each weight-loss surgery patient. With our team of dedicated professionals, we’ll help you create and stick to a successful bariatric workout plan, improving your overall health and wellness.