THE SCIENCE

SUMMARY: Exercising as little as 3 times a week for 45 minutes can help significantly preserve muscle strength during the first year after weight loss surgery. Exercise in this study included cardio, plyometrics, balance and strength training.

TAKE HOME MESSAGE: You will always loose muscle mass after weight loss surgery. The goal is to loose as little as possible. This study shows that consistent exercise during your first year after weight loss surgery does in fact minimize this muscle loss!

REFERENCE: Boppre G, Diniz-Sousa F, Veras L, Bezerra A, Devezas V, Preto J, Santos-Sousa H, Oliveira J, Fonseca H. Impact of a Multicomponent Exercise Training Program on Muscle Strength After Bariatric Surgery: A Randomized Controlled Trial. Obes Surg. 2024 May;34(5):1704-1716. doi: 10.1007/s11695-024-07173-w. Epub 2024 Mar 27. PMID: 38532144; PMCID: PMC11031478.

SUMMARY: Over half of you muscle mass loss after weight loss surgery occurs during the first 3 months.

TAKE HOME MESSAGE: You should start strength training several months before surgery to increase your pre-surgical muscle mass. When you are cleared to do so by your doctor, return to exercise, prioritizing strength training early on.

REFERENCE: Nuijten MAH, Eijsvogels TMH, Monpellier VM, Janssen IMC, Hazebroek EJ, Hopman MTE. The magnitude and progress of lean body mass, fat-free mass, and skeletal muscle mass loss following bariatric surgery: A systematic review and meta-analysis. Obes Rev. 2022 Jan;23(1):e13370. doi: 10.1111/obr.13370. Epub 2021 Oct 19. PMID: 34664391; PMCID: PMC9285034.

SUMMARY: Evidences shows a loss of bone density 1-2 years after weight loss surgery, from 5% up to 15% for menopausal women. Some loss in bone density is expected due to less impact on your skeletal system. However, we can mitigate these effects by strength training, performing high impact exercises if able and correct vitamin supplementation.

TAKE HOME MESSAGE: Start strength training and moderate impact exercising before surgery. Continue and progress these activities as you are able to after surgery. Make sure to take your vitamins (especially Vitamin D and Calcium) as prescribed by your MD. You may find benefit in having a DEXA scan every 1-2 years to check for excessive bone density loss, which can lead to osteoporosis.

REFERENCE: Campanha-Versiani L, Pereira DAG, Ribeiro-Samora GA, Ramos AV, de Sander Diniz MFH, De Marco LA, Soares MMS. The Effect of a Muscle Weight-Bearing and Aerobic Exercise Program on the Body Composition, Muscular Strength, Biochemical Markers, and Bone Mass of Obese Patients Who Have Undergone Gastric Bypass Surgery. Obes Surg. 2017 Aug;27(8):2129-2137. doi: 10.1007/s11695-017-2618-5. PMID: 28285470.