Muscle strengthening
Why strength matters
As well as doing aerobic (heart‑pumping) exercise, building muscle strength is also important.
Having stronger muscles can help with your recovery after surgery.
Ways to Build Strength Safely
You don’t always need special equipment to strengthen your muscles. Here are some simple options you can use at home or outdoors:
Light Handheld Weights
- Use small dumbbells.
- Or try everyday items like tins of food or filled water bottles.
Add Weight to Your Usual Activities
- Wear a backpack with a few items inside.
- Carry water bottles while walking.
- Use walking poles for extra support and effort.
The image below shows some examples of how everyday items can be used as weight substitutes:
Body‑weight exercises
These use your own body as resistance:
- Squats
- Lunges
- Sit‑to‑stands (standing up from a chair)
- Wall sits
Resistance bands
- Good for gentle, controlled strengthening.
- Easy to adjust by choosing lighter or stronger bands.
Gym equipment
- Cycling machines or rowing machines with resistance settings can help build strength in a controlled way.
Floor exercises
- Push‑ups or sit‑ups (only if you feel confident and can do these safely).
Exercise Videos to Support You
Fitness coach Joe Wicks has created exercise videos for people waiting for surgery.
These were developed with the Centre for Perioperative Care and include options for different fitness levels.
Doing these exercises before your operation can support your recovery.
You can find them on his YouTube channel, The Body Coach TV.
A chair‑based example is also shown below.
Exercising after surgery
It is normal to feel tired after surgery and not feel like being active.
However, gentle movement is important for your overall health and recovery.
Why exercise after surgery?
- Helps you recover more quickly
- Reduces the risk of complications from sitting or lying down for long periods
- Supports your return to everyday activities
This does not mean doing hard or strenuous exercise.
Start slowly and gradually increase what you do.
In the First Few Weeks
In the first 4 to 6 weeks, short walks or light activity may feel comfortable.
Slowly build up the amount you do as you feel able.
After 6 to 8 weeks, you may be able to start doing formal exercise again.
Please check with a doctor or another medical professional first.
Listen to your body
- If an activity makes you breathless, dizzy, or causes pain, stop and rest.
- Try a gentler activity or return to it later if you feel better.
- You know your body best – go at a pace that feels right for you.