It’s key to stay fit and active during your gender-affirming surgery journey. Activity will support the body’s physical recovery and emotional well-being. Before surgery, maintain a regular exercise routine. This will set the body up for success with the healing process. After surgery, gradually return to being active. Get a surgeon’s approval for exercise to improve recovery.
Transgender Fitness and Surgery Considerations
An exercise routine will benefit overall health and surgical outcomes. A healthy body recovers faster and has less complications. Overall, this means a smoother healing process. Establish habits before surgery so that they are easier to step back into afterwards. Making healthy habits before surgery will aid healing.
Key habits to start before surgery include:
- Strength training for muscle support and to help with mobility after surgery
- Healthy eating to support the immune system
- Mindfulness to manage stress throughout the process
- Consistent, restful sleep to help with recovery and resilience
- Physical activity such as walking to maintain a healthy heart
- Flexibility to support range of motion, such as yoga or stretching exercises
Preparing for Surgery: Developing an Exercise Routine
An exercise routine developed before gender-affirming surgery will prepare the body for the journey ahead. It sets the body up for success and contributes to a smoother experience. It is vital to safely prepare the body with exercise. A consistent routine will make sure the body is not shocked by exercise, as opposed to when you exercise more infrequently. It will also boost strength, enhance endurance and support the immune system. Walking, swimming and cycling are considered low-impact exercises. Start wherever your body feels comfortable and adjust as needed.
Strength training is also a great option. It will help with mobility. If weights are available, use two-to-five pound weights while walking. Find an area within the home for quick exercises or head to the gym. Listen to your body and set realistic goals. Consider working with a trainer to help you start a routine.Create an exercise routine that is empowering and doable on a regular basis.
Post Surgery Fitness Tips
An exercise routine is only beneficial if it helps the body. It is crucial to exercise safely after surgery. Everyone will have a different fitness level. The level of exercise after surgery depends on the procedure(s) you have had. Patients should be cleared by the surgeon to exercise after surgery. Give the body time to rest after surgery. Exercising too soon could slow recovery, cause injuries, or tear stitches. For example, upper body exercises should be avoided after top surgery. Seated exercises and light stretching will help mobility while healing.
Once it is safe to do so, build a routine that includes low-impact exercises. This includes exercises like walking, yoga or aqua fitness. Do not push the body too hard. This can delay healing or cause injury. Instead, listen to your body. Watch for signs of pain, swelling or fatigue. Progress at a pace that will promote healing and long-term well-being. Gently add more exercise or weights as the body heals.
Transgender Health: Mental Health Benefits
Staying active during your transition journey can help improve mental health. Physical activities build a stronger connection to the body and boost mental well-being. Moving the body is a powerful self-care tool. A short walk or gentle stretching can reduce anxiety, boost mood and give individuals a sense of control. While the body is going through many changes, exercise will provide a boost of endorphins. This is the brain’s natural way to make the body feel good. Stay active during the transition period. Focus on post-surgery healing for optimum trans health.
Develop a Surgery and Fitness Plan
Promoting healing and staying active after a surgery will require a plan. Build a consistent routine with the surgeons’ approval. This plan should support trans fitness and mental well-being. Activities like walking, strength training or light stretching are the perfect place to start. Start at your fitness level and build up as the body heals. Make modifications as you need to. Let the doctor know if you have any concerns. Do not push the body too far. This can lead to injury or surgery complications.
At ART Surgical, we focus on care for trans women, trans men, non-binary and gender diverse individuals. Founder, Dr. Angela Rodriguez, is here to guide and support you through your journey. She provides compassionate care and will be with you throughout the entire experience. Schedule a one-on-one consultation today. Let our team guide you through this journey.