Skip to main content

TLC Blog

Tips for Starting a New Exercise Routine

June 06, 2015 | Uncategorized


The physical and psychological benefits of exercise are well-documented: better cardiovascular health, more energy, lower stress and weight control are just a few. However, jumping into a new exercise routine can be intimidating, especially if you are not particularly active, or your body is changing after weight loss surgery. The Texas Laparoscopic Consultants team has a few tips for starting a new exercise routine.

Start with a Low-Impact Activity

Some people set outrageous fitness goals from the start (e.g., run a marathon) and quickly burn out. Ease yourself into a routine by starting slowly with a low-impact activity. Walking is great! Swimming is another gentle activity that is easy on the joints. So is stretching, which will limber you up and prepare your body for more movement.

Gradually incorporate other aerobic-type exercise into your routine. And don’t stop stretching in between workouts — it’s good for reducing soreness and building strength.

Aim for Gradual Progression

Your body eventually adapts to your routine, and it becomes less challenging. Switch up your activities every four to six weeks (or whenever the activity becomes easier) and challenge your body. Once you’ve mastered regular walks, try jogging. Incorporate interval training (short bursts of intense activity mixed with rest). Start weight lifting. Hike a more difficult trail. Mix it up!

Choose Something You Love

Your workout should reflect your personal interests. You are more likely to stick to your workout routine if you love it. For many people, running on the treadmill and lifting weights are boring. Do you enjoy cycling or hiking? Both are excellent, calorie-burning activities that you can do with friends and family. Were you a dancer as a child? Try a Zumba, hip-hop or barre-inspired group fitness class.

Pencil Your Workouts In

“I don’t have enough time!” is one of the most commonly used excuses for not exercising. Look at your schedule and decide how much time you can realistically devote to exercise. Get creative with your scheduling. If you’re a working parent, squeeze in a workout before the kids wake up, or after they go to sleep. Schedule a lunchtime workout in your office with hand weights or a yoga mat.

Find an Accountability Partner

Accountability is a great motivation tool, especially when you are just starting out. It’s much harder to back out of a workout when someone else is counting on you. If you want the expertise and guidance of a professional, find a certified health and fitness coach. Or, look for a friend or coworker who is also committed to staying active. You can walk or exercise together, or check in with each other via phone or e-mail to chart your activity.

Need Support after Weight Loss Surgery?

If you are starting a new workout routine after bariatric surgery, and would like additional support and resources, contact the Texas Laparoscopic Consultants team. Call (713) 766-4814 or send us an email today.


Share >


facebook facebook twitter twitter instagram instagram pinterest pinterest youtube youtube google google


Your BMI:

BMI < 20
BMI 20 - 24.9
healthy weight
BMI 25 - 29.9
BMI 30 - 34.9
BMI 35 - 39.9
severe obesity
BMI 40 - 49.9
morbid obesity
BMI > 50
super morbid obesity


Pumpkin Ricotta Custard

October 19, 2017 | Uncategorized

Ingredients: 1/4 cup part skim ricotta cheese 2 Tbs canned pumpkin puree (not pumpkin pie filling) 1/4 tsp pumpkin pie spice 1/8 tsp vanilla extract   Directions: Mix all ingredients in a bowl. Perfect for the fall! Makes 1 serving Appropriate for Pureed Stage Post-Op Diet

Read More

Creamy Cauliflower Soup

September 27, 2017 | Uncategorized

  Ingredients: 1/4 cup raw cashews 2 Tbs olive oil 1/2 small white onion, diced 2 cloves garlic, minced 1 medium cauliflower, cut into 2 inch chunks 2 Tbs tahini (sesame paste) salt and pepper to taste Directions: soak raw cashews covered in water for 8hours or over night, then drain well. Heat oil in…

Read More

Lemon Herb Chickpeas

August 23, 2017 | Uncategorized

Lemon Herb Chickpeas (recipe adapted from Nutrition Action Healthletter) Ingredients 1 Tbs. fresh lemon juice 2 Tbs. plain greek yogurt (fat free or low fat) 1 Tbs. extra-virgin olive oil 1 Tbs. tahini (sesame paste) ¼ tsp. kosher salt 1 15 oz. can no-salt-added chickpeas, drained and rinsed ¼ cup flat-leaf parsley, chopped or 1…

Read More