5 Exercises to Prepare for Your Cosmetic Surgery
Preparing for cosmetic surgery involves more than just mental readiness and choosing the right surgeon—it also includes getting your body into its best possible shape to handle the physical demands of surgery and recovery. A well-prepared body can heal faster, tolerate anesthesia better, and reduce the risk of complications.
Exercise plays a key role in this preparation. It enhances circulation, strengthens muscles, supports the immune system, and reduces preoperative anxiety. In this blog, we’ll look at five effective exercises that can help prepare your body for cosmetic surgery, regardless of the procedure you’re planning.
1. Breathing Exercises
Why it matters: Controlled breathing is not only calming, but it also improves oxygenation and lung capacity—both of which are crucial during and after surgery. Breathing exercises can help reduce pre-surgery anxiety and aid in post-operative lung recovery, especially if general anesthesia is involved.
Try this:
– Diaphragmatic breathing (also called belly breathing)
– Inhale deeply through your nose for 4 seconds, hold for 4 seconds, and exhale slowly through your mouth for 6–8 seconds
– Practice for 5–10 minutes daily
Pro tip: Continue deep breathing even after surgery to prevent shallow breaths, which can lead to complications like pneumonia, especially in longer recovery phases.
2. Gentle Stretching
Why it matters: Stretching helps maintain flexibility, reduces muscle tension, and improves blood circulation. Keeping your body mobile and limber can ease discomfort caused by pre-surgery stress and promote better posture and alignment post-surgery.
Focus areas:
– Neck, shoulders, and back, if you’re undergoing facial or breast procedures
– Legs and hips, if your surgery requires reduced mobility during recovery
– Arms and chest with openers and light yoga poses
Pro tip: Avoid aggressive stretching or high-intensity yoga. Gentle movements, done consistently for 10–15 minutes daily, are ideal.
3. Light Strength Training
Why it matters: Building basic muscle strength helps your body recover faster. Stronger muscles can compensate for restricted movements after surgery and reduce fatigue. It also helps in preserving lean body mass, which is important if your activity levels drop during recovery.
Where to start:
– Bodyweight exercises like squats, wall push-ups, lunges, or resistance band workouts
– Focus on compound movements that engage multiple muscle groups
– Aim for 2–3 sessions per week, with rest days in between
Pro tip: If you’re not currently working out, consult a fitness trainer or your surgeon to get a customized pre-surgery strength plan.
4. Core Strengthening Exercises
Why it matters: A strong core provides stability, supports posture, and reduces the risk of lower back pain—especially important during the post-op phase when movement might be limited. It also helps with sitting up, walking, or getting out of bed after surgery.
Examples:
– Pelvic tilts, bridges, and modified planks
– Seated knee lifts or bird-dog pose for low-impact activation
– Avoid high-intensity crunches or heavy abdominal exercises close to the surgery date
Pro tip: Focus on breathing with each movement and engaging your abdominal muscles intentionally. Even five minutes a day of core work can show noticeable improvements in control and posture.
5. Brisk Walking
Why it matters: Brisk walking is one of the most effective low-impact exercises to boost cardiovascular fitness, reduce stress, and improve circulation before surgery. It also helps regulate blood sugar levels, maintain a healthy weight, and support overall stamina.
Guidelines:
– Aim for 20–30 minutes of brisk walking at least five days a week
– Choose a quiet, flat route and wear supportive shoes
– Track your steps or time to stay consistent
Pro tip: Walking is usually the first activity allowed after cosmetic surgery, so building the habit beforehand makes post-operative mobilization easier and more comfortable.
Exercise is a valuable part of your cosmetic surgery preparation. It primes your body, improves circulation, boosts immunity, and builds the stamina needed for a smooth recovery. Incorporate breathing, stretching, strength training, core work, and walking into your daily or weekly routine at least 3–4 weeks before your surgery.
Always consult your plastic surgeon or primary physician before starting a new fitness plan, especially if you have existing health conditions. The goal isn’t to exhaust your body, but to support it with movement that enhances healing, comfort, and post-op outcomes.
When your body is strong and your mind is calm, you’re better equipped to handle surgery and embrace the transformation ahead with confidence.
Dr. Anmol Chugh is a board-certified plastic surgeon who believes in a holistic approach to cosmetic care—combining surgical precision with pre- and post-operative guidance on fitness, nutrition, and well-being.