4. MOVE WITH PURPOSE
Pillar 3: Physical Activity
Physical activity before surgery is one of the most powerful things you can do for your recovery. I'm not talking about training for a marathon—I'm talking about consistent, moderate movement.
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Why Pre-Op Exercise Matters
Cardiovascular Fitness
Surgery puts stress on your heart and lungs. If you're already fit, your cardiovascular system is ready. You handle anaesthesia better, recover faster, fewer complications.
Valkenet et al. (2011) conducted a meta-analysis of pre-operative exercise interventions, finding that patients with higher pre-operative cardiopulmonary fitness had significantly fewer cardiovascular complications, shorter ICU stays, and better overall outcomes for cardiac and gastrointestinal surgery. Archives of Physical Medicine and Rehabilitation, 92(3), 447-456.
Muscle Mass & Reduced Complication Risk
Surgery causes muscle loss during recovery. If you start with good muscle mass, you've got a buffer. Fit patients have lower rates of blood clots, infections, and other post-operative complications.
Matassi et al. (2014) demonstrated that pre-operative physical conditioning reduced post-operative complications by 23%, shortened hospital stay, and improved functional recovery at 12 weeks. Journal of Surgical Research, 191(2), 259-266.
Mental Resilience
Exercise boosts mood, builds confidence, gives you a sense of control. All of this helps you approach surgery from a stronger mental place.
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Your Exercise Protocol
Phase 1: Weeks 4–6 Before Surgery (Main Training Block)
- Frequency: 4–5 days per week
- Duration: 30–60 minutes per session
- Intensity: Moderate (you can speak but not sing)
- Include: Cardiovascular activity (walking, cycling, swimming) + strength training + flexibility
Phase 2: Weeks 2–3 Before Surgery
- Frequency: 3–4 days per week
- Intensity: Maintain, don't increase
- Focus: Consistency over progression
Phase 3: Final Week Before Surgery
- Light walking only (20–30 minutes)
- Daily stretching (10–15 minutes)
- No intense exercise
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⚠️ MEDICAL DISCLAIMER
Before starting any new exercise programme, consult your GP or physiotherapist, especially if you have existing health conditions or joint problems.
And remember somedays you may not be able to do what you did the day before, and that’s ok…we juts keep moving and trying.
