If you’ve recently undergone open heart surgery, you may be eager to get back to your normal exercise routine, including lifting weights. However, it’s crucial to follow your doctor’s advice and take it slow during the recovery process. Here’s what you need to know about when and how to safely incorporate weight lifting into your post-surgery fitness plan.
The Healing Process After Open Heart Surgery
Open heart surgery, which often involves a procedure called a sternotomy where the surgeon cuts through the sternum, requires a lengthy healing period that can extend over several months. During this time, it’s essential to avoid activities that put strain on the healing breastbone.
For the first 6-8 weeks after surgery, you should avoid lifting anything heavier than 10 pounds or engaging in pushing/pulling activities with your arms. Showers are permitted, but tub baths are discouraged for 4-6 weeks or until your incisions are fully healed. It’s also important to avoid extremely hot water, which may cause you to feel dizzy or weak.
When Can I Start Lifting Weights?
While the exact timeline can vary depending on your age, overall health, and the type of surgery you underwent, most doctors recommend waiting at least 2-3 months before gradually reintroducing weight lifting into your exercise routine.
When you do start lifting weights, it’s crucial to start with light weights and low repetitions, gradually increasing the intensity and duration as you get stronger and more comfortable. Focus on proper form and technique, and avoid jerky or explosive movements. Breathe normally throughout each exercise and monitor your heart rate, blood pressure, and symptoms for any changes or concerns.
It’s also important to listen to your body and stop if you feel any pain, discomfort, or fatigue. Allow at least 48 hours of rest between each weight lifting session to give your muscles time to recover and grow.
Benefits of Exercise After Open Heart Surgery
While it’s crucial to take it slow and follow your doctor’s advice, exercise is one of the best things you can do for your heart and overall health after open heart surgery. Regular exercise can help improve your blood flow, lower your blood pressure and cholesterol levels, strengthen your heart, and improve your mood, energy, and quality of life.
By following a safe and gradual weight lifting program, you can help support your recovery, reduce your risk of complications, and get back to living your best life. Always consult with your doctor or cardiac rehabilitation team before starting any exercise program after open heart surgery.