EXERCISE: The Post-Umbilical Hernia Mesh Surgery Workout Plan

-
“What exercises can I perform at the gym after an umbilical hernia mesh surgery done 5 months back? Can I lift heavy weights? Can I do ab workouts? Can I do intense cardio workouts? What should I do? I've gained weight.”

Hi N.M Fernando,

I’m glad to hear that you’re five months post-umbilical hernia mesh surgery and ready to get back to the gym! I get that you're eager to get back into your fitness routine, but it's important to take it slow and listen to your body.

Here are some exercises you can perform at the gym after umbilical hernia mesh surgery:

  • Walking: Walking is a great way to ease back into exercise after surgery. It's also a low-impact activity, so it's easy on your joints. Start with walking for 20 minutes at a time, and gradually increase the duration and intensity as you get stronger.
  • Swimming: Swimming is another great low-impact exercise that's easy on your joints. It's also a great way to tone your entire body and improve your cardiovascular health.
  • Biking: Biking is another low-impact exercise that's easy on your joints. It's also a great way to get some cardio and enjoy the outdoors.
  • Pilates: Pilates is a low-impact exercise that focuses on core strength and flexibility. It's a great way to strengthen your abdominal muscles without putting too much strain on your incision.
  • Yoga: Yoga is another low-impact exercise that focuses on core strength and flexibility. It's also a great way to reduce stress and improve your overall well-being.

Lifting heavy weights:

It's generally safe to start lifting heavy weights again 6 months after umbilical hernia mesh surgery. However, it's important to start slowly and gradually increase the weight and intensity of your workouts over time. Be sure to listen to your body and stop if you feel any pain.

Ab workouts:

You can start doing ab workouts again 6 months after umbilical hernia mesh surgery. However, it's important to avoid any exercises that put too much strain on your incision. Some good ab exercises to start with include planks, leg raises, and crunches.

Intense cardio workouts:

You can start doing intense cardio workouts again 6 months after umbilical hernia mesh surgery. However, it's important to start slowly and gradually increase the intensity of your workouts over time. Be sure to listen to your body and stop if you feel any pain.

If you've gained weight:

If you've gained weight since your surgery, it's important to focus on losing weight gradually. Eating a healthy diet and exercising regularly will help you lose weight safely and effectively.

Here is a sample workout plan for you to try:

Warm-up:

  • 5 minutes of light cardio, such as jogging or jumping jacks
  • 10 reps of each of the following exercises: Push-ups - Pull-ups - Squats - Lunges

Workout:

  • 20 minutes of walking, swimming, biking, or Pilates
  • 10 reps of each of the following exercises: Planks - Leg raises - Crunches

Cool-down:

  • 5 minutes of light cardio
  • 10 reps of each of the following stretches: Hamstring stretch - Quadriceps stretch - Calf stretch - Chest stretch - Shoulder stretch

Please note that this is just a sample workout plan. It's important to talk to your doctor before starting any new exercise program, especially if you've had surgery.

Check out 》Post-Umbilical Hernia Mesh Surgery Care: Get back to your life faster and more easily! You might find something you need.

Faithfully Yours, Gary

Hi guys, Subscribe to my newsletters for first hand tips on health and fitness before I disappear from Quora: Fit40Strong's Newsletters!

OR Check out my blog on Lose weight!

Thought-provoking questions:

  • What are some of your fitness goals?
  • What are some of the challenges you've faced in trying to achieve your fitness goals?
  • What are some of the things you enjoy most about working out?

Comments

Post a Comment

Popular Posts

The Truth About Losing Weight: Ditch the Unicorns and Embrace Science

-
Image
"If you don't have to go into a calorie deficit to lose weight, what is the alternative?" Well, my friend, Picture this: you effortlessly shed pounds without calorie counting, portion control, or exercise. Sounds like a dream, right? Well, that's the promise of the  Unicorn Diet  – a sprinkle of fairy dust, a wish on a star, and a dash of magic, and voila, weight loss without any real effort. But just like unicorns themselves, the Unicorn Diet is  more fantasy than reality . The truth is, weight loss is governed by the  laws of physics . To shed those extra pounds, we need to  create an energy deficit  –  burning more calories than we consume . While counting calories isn't everyone's cup of tea, it's an accurate way to track our energy intake. But if you find it too tedious, there are other strategies to achieve that deficit. Making Weight Loss Sustainable Weight loss is a journey, not a quick fix. It requires reflection, learning from past diets, and ado
Read more

The Power of Free Weights: Why They Reign Supreme in the World of Strength Training

-
Image
"Some people refuse to use machines when working out at the gym. Why is this? Do they believe that it is bad to use machines instead of free weights or barbells?" Hey there, friend, You're absolutely right. Some people prefer free weights over machines for several reasons. Let's delve into the world of muscle building and explore why free weights might hold a special place in the hearts of many gym-goers. First and foremost, free weights challenge our stabilizer muscles. Unlike machines that guide our movements in a fixed path, free weights demand that our bodies work together as a cohesive unit. Imagine trying to squat without engaging your core, lats, and glutes – it's simply not possible! This whole-body engagement not only strengthens our primary muscles but also sculpts those often-overlooked stabilizer muscles, leading to a more balanced and functional physique. Secondly, free weights offer a broader canvas for creativity. The gym isn't just about liftin
Read more