A hernia is protrusion of body tissue through a hole or weakness into another body tissue. Hernias are known by different names depending on where the protrusion occurs. They are caused by straining of any type either from heavy lifting, constipation and coughing. Sometimes, they result from a weak spot in your body which has nothing to do with your lifting or straining. The exercises you can engage depend on your personal circumstances, the severity of the hernia and medical advice.
Walking and Swimming
Walking alone should suffice if you've just undergone hernia surgery. The Hernia Center of Southern California recommends a graded program starting with walking for one hour per day. You can safely engage in swimming as a hernia sufferer because water exerts a positive pressure on your body that's good for hernia control. Again, this should be graded if you've just undergone surgery --- full swimming activity is recommended only after about six weeks have passed since surgery.
Aerobic Exercises
Aerobic exercises are recommended after hernia operation for two main reasons. First, you exercise several muscle groups at once and second, it doesn't involve lifting. Beware of hard punch kicks and difficult maneuvers though, because these produce dangerous strains. Water aerobics are better avoided except under strict medical recommendation and supervision. Though most exercise restrictions are lifted after eight weeks post-surgery, it is better to take things easy and to proceed at your own pace.
Cycling
Cycling is highly recommended for hernia sufferers. You'll particularly benefit from two main types of cycling after hernia surgery. The popular choice is recumbent exercise bikes which are highly recommended for hiatal hernias for two main reasons. First, it helps you to exercise your large leg muscles as a group and secondly, sitting in a recumbent position takes the strain off your abdomen. You can also benefit with static cycling exercises staring with short time laps which can be gradually increased.
What to Avoid
Avoid heavy lifting after a hernia operation. You can enjoy any exercise of your choice provided you allow enough time for the stitches to heal. There are no specific exercise prohibitions once you are careful to maintain adequate exercise without undue straining. As a general rule, wait for at least six to eight weeks before going at full speed again. Despite the removal of restrictions, continue to exercise care regarding heavy lifting. Treat yourself to high-fiber diet plus lots of fluids and vegetables to avoid constipation.
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