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After bariatric surgery, it's important to stick to your new routine: 6 small meals a day, taking your multivitamins daily, and moving enough. But which sports can you do to stay active? Here's a list of 8 sports.
1. Walking
Walking is easy to get started with. It puts little pressure on your joints and you can do it anytime, anywhere. All you need is a good pair of shoes.
Take it easy at first, especially if you've just had surgery. Short walks of 10 to 15 minutes are plenty to begin with. From there, you can gradually build up. Walk at a pace where you can still hold a conversation or hum along to a song. That way you know you're not going too fast.
2. Swimming
Swimming trains your entire body at once. On top of that, the water supports your body, which means swimming puts almost no pressure on your joints. That makes it an ideal sport when moving still feels like a lot - especially while you're still recovering.
Start with gentle laps or a beginner aqua fitness class. Many pools organise regular sessions so you can get moving together with a group. Twice a week is a great starting point.
Putting on a swimsuit can feel like a big step. There may be feelings of shame, or fear of being stared at. But know that this often feels bigger in your head than it actually is. At a pool, everyone is simply focused on themselves and their laps. Try to take that first step and see for yourself how it feels.
3. Cycling
Cycling is gentle on your joints and perfect if your knees or hips are sensitive. Start with short, flat rides of 15 to 20 minutes and gradually build up to longer ones. With cycling, you set your own pace. Just like with walking, a pace where you can still hold a conversation is a good guide - it means you're not going too hard.
Feeling tired quickly? Consider an e-bike. By alternating between more and less assistance, you can still challenge yourself - and if you're really worn out, the motor will always get you home.
4. Yoga
Yoga may look calm, but it does more than you'd expect. It strengthens your muscles and improves your flexibility. You also learn to pay attention to your breathing, which helps you feel calmer - great for your mental wellbeing too. And all you need is a mat.
Online platforms like YouTube offer free classes you can do at home, at your own pace. There are also plenty of yoga studios that offer courses for people with a larger body size, known as plus-size yoga. The exercises take your curves into account and create more space for your belly and chest.
5. Dancing
Dancing feels less like exercise and more like having fun - and that's exactly why it works. It improves your fitness, coordination, and confidence. And if you do it with someone else, it's a great social outing too.
You can look for a class or dance group near you. Or just dance at home to your favourite music. YouTube has plenty of songs and dances you can follow along to from your living room.
6. Rowing
When you row, you're seated the whole time - so there's almost no pressure on your knees or hips. Yet the rowing motion effectively trains your arms, back, and core. And rowing outdoors in nature is a wonderful experience - with plenty to see along the way.
Many gyms also have a rowing machine. This engages your legs a bit more as well. Start with short sessions of 5 to 10 minutes.
7. Boxing
Boxing is a powerful way to burn calories. It also clears your head, because you only need to focus on one thing: hitting that punch bag!
More and more boxing gyms offer regular group sessions - and you don't have to step into a ring. Some gyms also include additional exercises so you train not just your arms, but your whole body.
Want to take it up a notch? Consider kickboxing, where you use both your arms and legs to hit the bag.
8. Gym exercises
The gym is perfect for strength training, targeting different muscle groups. You can also work entirely at your own pace.
Many gyms offer a personal trainer who can help you put together a training plan - with a variety of exercises for your arms, core, and legs, at exactly the right intensity to keep you making progress.
Every step counts
The best sport? The one that makes you feel good. Try something, give it a few weeks, and see how your body responds. Doing a sport you enjoy makes moving so much easier.
And remember: sport is part of an active lifestyle, but every step counts. You don't need to train hard for hours every day. Staying active throughout the day matters just as much. Do a few stretches, take the stairs, or go for a short walk.
Every step forward is worth celebrating.
