Exercise & Activity Guide
After Surgery

Exercise & Activity Guide After Plastic Surgery

Exercise plays a crucial role in recovery after plastic surgery, but must be reintroduced in stages to protect healing tissues and maintain results. Follow this structured progression for a safe return to activity.

Phase 1: Immediate Post-Op (Week 0–1)

• Main Goal: Rest, protect incisions, maintain circulation.
• Short, slow walks (5–10 minutes around the house, 2–4 times daily).
• Gentle ankle rotations and calf pumps in bed to prevent blood clots.
• Deep breathing exercises several times daily.
• Avoid: Lifting >2–3 kg, raising arms above shoulders (after breast/arm surgery), bending or twisting (after tummy tuck/liposuction).
• Always wear your compression garment when moving and sleep in the position recommended by your surgeon.

Phase 2: Early Recovery (Weeks 2–3)

• Main Goal: Light mobility without stressing wounds.
• Increase walk duration to 10–20 minutes daily; gentle stretching of non-operated areas.
• Avoid high heart rate, sweating, or driving (unless cleared).
• Swelling may fluctuate — elevate limbs and hydrate well.

Phase 3: Controlled Activity (Weeks 4–6)

• Main Goal: Restore stamina and introduce light movement.
• Walking 20–40 minutes daily, stationary bike on low resistance, or gentle yoga.
• Light resistance bands or weights (≤2 kg) if approved.
• Avoid abdominal or chest workouts after relevant surgeries.
• Stop activity if pain, swelling, or tightness increases.

Phase 4: Gradual Return (Weeks 6–8)

• Main Goal: Controlled return to moderate exercise.
• Resume gym cardio (treadmill, cycling) and light resistance training (≤5–7 kg).
• Swimming is allowed once incisions are fully healed.
• Breast surgery: Avoid chest workouts until 8–10 weeks.
• Tummy tuck: Begin core exercises only after 10–12 weeks.

Phase 5: Full Recovery (After 8–12 Weeks)

• Main Goal: Resume full workouts safely.
• Return to normal gym routines, running, or sports once cleared by your surgeon.
• Combine cardio and strength training to maintain long-term results and posture.

Key Takeaway

Recovery is a gradual process — consistent, steady progression ensures long-term success. Listen to your body, respect your limits, and prioritise rest as much as exercise.

General Warnings