By the second month after surgery, you should feel more comfortable and be better primed to gradually increase your activity level. It is still important to avoid heavy lifting or high-intensity workouts; however, more structured exercises can now be added to build up your strength and stamina. Light resistance exercises or bodyweight exercises can now be introduced to enhance muscle tone without any unwarranted additional stress on a body in recovery. Always take your doctor’s advice and keep an eye on your body to avoid any complications in your recovery.
Weeks 5-6: April 23rd to May 6th:
- Walking:
- You should be able to walk 20-30 minutes once or twice a day.
- You want to be at a brisk pace but not that fast – enough to increase your heart rate slightly.
- Gentle Yoga or Stretching:
- You can start off with simple yoga positions or easy stretches to help you get flexible and more comfortable.
- Keep focus on gentle movements and avoid any positions that cause strain.
- Bodyweight Exercises:
- Begin with simple bodyweight exercises like wall push-ups or seated marches.
- Start with 1-2 sets of 10-15 reps, maintaining proper form and comfort.
Weeks 7-8: May 7th to May 20th:
- Walking:
- Continue walking daily for 30 minutes and increase the briskness of your walk.
- If comfortable, walk with a slight incline or mix up the route to challenge yourself.
- Strengthening Exercises:
- Introduce light resistance exercises with resistance bands or light dumbbells of 1-2 kg.
- The emphasis should be on exercises like bicep curls, shoulder presses, and seated leg lifts.
- Do 1-2 sets of 10-15 repetitions each.
- Balance and Core Exercises:
- Practice standing on one leg or utilise a stability ball for core strengthening.
- Each position is to be held for 10-15 seconds to start with, working your way up as you feel more stable.
Additional Tips:
- Listen to Your Body: Always make sure to monitor your feelings during and after exercising. If you feel pain or discomfort, then stop right there and seek help from your health provider.
- Keep Hydrated: Drink plenty of water before, during, and after exercise.
- Wear Comfortable Clothes and Good Shoes: These will make it easier for you to move around and lower your possibility of getting hurt.
- Monitor with your healthcare team: Schedule regular follow-up visits with your surgeon or physical therapist to monitor your progress with exercises that is appropriate for recovery.
The objective at this level is to begin regaining some of that stamina that would have fallen significantly due to the liver-reduction diet and surgery, with associated physical and hormonal changes your body is experiencing. This is a very gradual workout plan to help you rebuild your stamina for when you eventually are ready to work hard.