Walking is a great exercise to begin immediately to reduce bone loss, counter fatigue and nausea, and prevent muscle atrophy. After surgery, try to walk around for a few minutes 2-3 times per day.
Consider walking five to ten minutes a day when you first get home, and slowly increasing the time you walk each week. Do not do any strenuous exercise such as contact sports, jogging, tennis, sexual activity, or body conditioning (weightlifting, push-ups, sit-ups, etc.)
Stationary bike provides a safe, reliable and low-impact workout that elevates the heart rate. This is a quick and easy workout to do early on, even if your arm is restricted in a sling. Walking will provide the same benefits and is encouraged after surgery. When you return to the gym, start light.
This could be high-impact exercises like jumping or running, heavy weight lifting, intense cardio classes, or contact sports. Until you get clearance from your doctor, avoid any activity that causes pain or excessive strain. If something feels too much, consult your doctor or physical therapist for better guidance.
Everyone's fitness level is different. This means that walking may feel like a moderate-intensity activity to you, but for others, it may feel vigorous.
Vigorous activities require the highest amount of oxygen consumption to complete the activity. Examples of vigorous physical activities include running (faster than 5 miles per hour), swimming, shoveling, soccer, jumping rope, and carrying heavy loads (for example, bricks).
That plan is called the 30-30-30 rule. It's a simple but catchy idea that encourages you to eat 30 grams of protein within 30 minutes of waking up and then get 30 minutes of low-intensity exercise. The 30-30-30 rule now has millions of followers on TikTok.
Activities done at a comfortable pace such as walking, swimming, biking, rowing, dance, resistance training, using an elliptical machine, other low-impact aerobics, or mind-body movement practices can be considered low-intensity exercise.
It's very important to start walking as soon as it's safe after your surgery. The sooner you start walking, the faster you will recover and go back to doing your normal activities. Walking after surgery: Lowers your risk of problems as you heal from surgery.
What is The Most Painful Day After Surgery? Typically, it's the third or fourth day or maybe second to fourth.
Post procedure diet - post operative (light) A diet that contains foods lower in fat, gas-forming foods and spices (also known as light diet).
Light housekeeping includes tasks such as dusting open surfaces; sweeping and mopping floors (damp mops – small areas and hard surface floors); vacuuming around furniture; wiping down counters; washing and putting dishes away; cleaning bathrooms and kitchens; taking out the trash; changing sheets and making the bed; ...
For everyone:
Self-care activities such as washing your face and brushing your teeth using your surgical side arm are okay. Light housekeeping and meal preparation are also okay. Avoid heavy lifting on the surgical side for 4 weeks after surgery. Always return to lifting gradually after this period.
Some examples of low-intensity workouts are walking, bicycling, swimming, rowing, yoga, tai-chi, and resistance training. Such activities improve blood flow, prevent muscle wasting, and prevent falls and injuries.
Here is a list of foods that provide roughly 30 grams of protein: 1.5 cups of Greek yogurt (opt for unsweetened and add your own toppings) 1 cup cottage cheese. 5 large eggs, or 2-3 eggs mixed with extra egg whites.
When it comes to nutrition advice via social media, trust me, I've heard worse. The 30-30-30 method refers to consuming 30 grams of protein within 30 minutes of waking, followed by 30 minutes of low-intensity exercise. Biologist Gary Brecka describes the diet on TikTok, which now has more than 17 million views.
Yes, your walk can count as cardio exercise—but make sure you're challenging yourself. “Any activity that increases your heart rate can be considered cardio. Walking at any intensity—but preferably a moderate or high intensity—checks that box,” explains Ellen Thompson, head personal trainer at Blink.
Simple, strenuous and possible to do almost anywhere, push-ups are an almost universally known exercise and a mainstay of military, sport and fitness training regimens. Push-ups are a “basic, foundational movement,” said James Whitener III, a strength and conditioning coach at Bethune-Cookman University in Florida.
Age 20 to 30: Maximum heart rate 195; target heart rate recovery 22. Age 30 to 39: Maximum heart rate 185; target heart rate recovery 22. Age 40 to 49: Maximum heart rate 175; target heart rate recovery 22. Age 50 to 59: Maximum heart rate 165; target heart rate recovery 21.
Examples of strenuous exercise include jogging, running, aerobic dancing, jumping rope, single tennis, cycling at a speed faster than 10mph. Swimming, fast dancing, gardening with heavy digging, shovelling snow are some of the daily activities that can also be termed strenuous activities.
Strenuous activity and exercise after cataract surgery
For activities like biking, running, tennis, golf and sex, wait 7 to 10 days after your procedure. If you are a swimmer, doctors advise you to wait two weeks before going in the water to minimize your risk of infection and irritation.