After having a hysterectomy, you can ease back into exercise gradually by following your physician's guidelines and listening to your body. It is important not to do too much at once, but to exercise in small increments with plenty of rest in between exercise sessions so your body has time to heal on the inside. After healing is complete, it is possible to get strong and fit by following a regular exercise regime.
Getting Started
During the first six weeks post-surgery, you should try to take a walk the first day home from the hospital, but start smartly. Walk one to two blocks at a slow to moderate pace that you find comfortable and rest when you get home. Walk again later the same day for another one to two blocks and rest again afterward. Each day add a small amount of distance to your walks, and increase the pace as comfortable. After two weeks you should be able to maintain a moderate pace and distance comfortably and can increase both as tolerated. Continue to focus on rest periods even if you do not feel tired, as your internal body needs the rest to properly heal.
Lifting Restrictions
Most physicians restrict your lifting post-surgery to 10 pounds. This is most important during the first few weeks after surgery so that you do not strain and injure your surgery site. If you were a regular weight lifter prior to surgery, you have stronger base strength and will heal quicker, and you may be ready to lift light weights after two to three weeks. Start by lifting half the weight you lifted pre-surgery for high repetitions. If you were bench pressing 50 pounds for 12 repetitions, you should begin with 25 pounds for 15 to 20 repetitions. You must discuss your desire to get back to lifting weights with your physician prior to beginning. If you were not lifting weights regularly before surgery, you should wait until after the six-week healing period before to begin weight training.
Stretching
During the first six weeks of healing, gentle stretching or gentle yoga are good activities to try. Stretching improves your circulation, which may be affected by your surgery. It may also improve your digestion, which anesthesia can disrupt. You may find your body stiff and sore from increased rest and inactivity, and stretching makes you more comfortable. Your stretching regime might be as simple as standing and reaching overhead, stretching side to side and reaching to the ceiling several times, then reaching down toward your toes and holding for several deep breaths. Stretch as often as you like and be careful not to push or strain to a point of discomfort.
Next Steps
After receiving full clearance from your physician, begin a regular cardio and strength training program to maintain a desirable and healthy weight. Perform cardio exercise six to seven days per week, for 30 to 60 minutes each time, beginning with an activity and intensity level that you can easily tolerate. Samples of cardio exercise are power walking, jogging, running, dance and step classes, elliptical machines and bicycling. Weight training is necessary to keep your metabolism working efficiently and to fight off weight gain that is common among women after a hysterectomy. A total body workout, three times a week for 45 minutes, is a good place to start, performing squats, leg press, chest press, push-ups, lat pulldowns, seated rows, bicep curls, tricep kickbacks, lateral raises and abdominal crunches.
Alternative Options
Alternative methods of movement may also be beneficial post-hysterectomy. Yoga and tai chi have positive effects on hormonal balance, circulation, digestion, heart rate and stress relief. Many women find after surgery that they struggle with some of these issues and feel better when they add some mindful exercise. As little as 10 to 15 minutes per day can help you feel more balanced and healthy.
References
- "The Strength Training Workout Encyclopedia"; Tom Kelso; 2009
- "The Personal Trainer's Handbook"; Teri S. O'Brien, MS; 1997
