Exercise before/after an operation

If you’re preparing for an upcoming operation, one of the best things you can do is to get your body as strong and active as possible beforehand.

Moving more makes your heart, lungs and breathing muscles work harder. Like a tree gets sturdier in the wind, they get stronger and better at sending blood round your body, delivering oxygen and nutrients you need to heal.

When you move, your muscles release special proteins that tell your immune system to calm down. This means you reduce any swelling and heal faster after an operation.

Movement also increases blood flow to your brain, which helps it make more feel-good stuff like serotonin, endorphins and cannabinoids, so you’re more likely to cope well during a difficult period.

Most effective types of
movement for Exercise before/after an operation

★★★★☆

Cardio

Energetic movement doesn’t have to mean doing exercise or anything strenuous, it simply means moving your body a bit more than usual. Find out more here.

Find an energetic way to move

★★★★☆

Strength

Strength movement helps build and support the muscles your body needs to stay active and independent. It can make everyday tasks like getting out of bed or walking to the toilet or shower feel easier over time.

Find ways to move that build strength

★★★★☆

Balance

Balance movements help you stay steady on your feet and reduce the risk of tripping or falling. The good news is that balance can often improve quickly with a bit of regular practice.

Find ways to move that improve balance

The benefits of moving more

Improves your fitness and physical function

Boosts mental health and enhances quality of life before and after surgery

Reduces the risk of surgical complications

Shortens your hospital stay

Supports faster recovery and return to everyday activities after surgery

Reduces feelings of tiredness, including cancer-related fatigue

Helps rebuild and maintain muscle strength

Reduces the risk of dying from all causes

If your surgery is for cancer, exercise may lower the risk of cancer recurrence

Health & Safety

I’m not sure how much I can do before my surgery

Even if your surgery is coming up soon, increasing your activity levels, even a little, can still make a real difference.

It’s never too late to start. Any movement you do now is an investment in your recovery.

Shouldn’t I be resting before my surgery?

It’s a common question, and while rest is important, preparing your body physically for surgery is just as vital.
Surgery places stress on the body, and getting fitter and stronger beforehand will help your body cope with those stresses and recover more quickly.
Every bit of movement now is a step toward a smoother recovery later

Will I be limited because of a healing wound?

It’s normal to wonder how much you can safely do while your body is healing after surgery.

Healing takes time, and it’s important to follow the advice given by your surgical team, especially in the first few days and weeks after your operation. For certain types of surgery, you may be told to avoid activities like lifting, stretching, or driving for a period of time.

However, gentle movement is usually safe, and can actually help you recover and prevent complications from your surgery.

I feel too old to start now

It’s completely understandable to feel that way—but the truth is, it’s never too late to start moving more. In fact, the people who are least active often see the biggest benefits from making small changes.

Even gentle movement can improve your strength, balance, energy levels, and confidence. You can still build muscle and increase fitness at any age. Every step counts, and it’s never too late to start feeling better.

Common challenges and how to overcome them

"I don’t have time for exercise"

Finding time to be more active can feel difficult, especially at first. But you don’t need to drastically change your routine to start feeling the benefits.

Everyday activities can count toward your movement goals, such as:

Walking to the bus stop or around the shops
Cycling to work or doing short errands
Doing the housework or gardening. Using the stairs rather than the lift.

Start with what feels manageable, and build from there. Every bit of movement makes a difference.

"I don’t have time for exercise"

"I feel too old to start now"

It’s completely understandable to feel that way, but the truth is, it’s never too late to start moving more. In fact, the people who are least active often see the biggest benefits from making small changes.

"I feel too old to start now"

"I’m already tired enough"

It’s hard to move more when you’re already feeling tired. But one of the most effective ways to manage ongoing tiredness or fatigue is actually to become more active.

Start small, and do what you can, whether that’s a short walk, some light housework, or chair-based exercises. Over time, you’ll likely notice you have more energy, not less.

"I’m already tired enough"

"I just don’t feel motivated"

It’s completely normal to struggle with motivation, especially when you’re not feeling your best. But you’re not alone, and there are small steps you can take to help get started.

Try talking it through with our Motivational ChatBot, sometimes a quick chat can make a big difference in how you feel.

Remember: starting is the hardest part. Once you do, motivation often follows.

"I just don’t feel motivated"

"I’m not sure it’ll work this time"

It’s completely normal to feel unsure, especially if you’ve tried to be more active before and found it hard to stick with. One of the most common reasons people struggle is trying to do too much, too quickly.

It takes time to feel the benefits, so it’s easy to lose motivation early on. That’s why the golden rule is: start at a comfortable level and build gradually.

Be kind to yourself, take it one step at a time, and remember: lasting change doesn’t happen overnight, but it does happen.

"I’m not sure it’ll work this time"

"My family and friends don’t exercise"

That’s okay, being more active doesn’t have to mean going to the gym or joining a class. You can fit movement into your everyday routine in ways that feel natural and enjoyable.

Simple activities count, such as:

Taking the stairs instead of the lift
Doing the gardening
Walking to the shops
Playing or running around with children or grandchildren

"My family and friends don’t exercise"

"The weather ruins it"

It’s true, our weather can make it tricky to rely on outdoor activities. But there are still plenty of ways to stay active, whatever the forecast. Being outside with nature can help with mental health and wellbeing so try and build a little into your daily routine when weather allows.

Have an inside a back-up plan ready can help keep you on track if the weather changes suddenly like:

Swimming at your local pool
Online exercise classes

Indoor walking, stretching, or strength exercises

"The weather ruins it"

"I can’t afford it"

Getting more active doesn’t have to cost anything at all. Many of the best ways to move more are completely free and don’t require any special equipment.

Free ways to stay active include:

Walking around your neighbourhood or local park
Gardening or doing light housework
Following home exercise routines, including free videos or apps online

You might also find free or low-cost classes and activities in your local community. In some areas, there are specially designed exercise programmes at no cost.

"I can’t afford it"

"I don’t like exercise or going to the gym"

That’s absolutely fine, being active doesn’t have to mean going to the gym, joining classes, or doing organised sport.

You can move more in ways that feel natural and enjoyable to you, such as:

Dancing around the house
Walking the dog or walking to a friends house
Singing, stretching, or even doing household chores
Wild swimming

It all counts. The key is finding movement that fits into your life and makes you feel good — no gym membership required.

"I don’t like exercise or going to the gym"

"There’s nothing I can do where I live"

Not everyone has easy access to leisure centres or fitness classes, but that doesn’t mean you can’t stay active.

There are plenty of simple ways to move more from right where you are, such as:

Gardening or doing light jobs around the house
Following online exercise or movement videos at home
Volunteering
Walking a little farther than usual—like getting off the bus one stop earlier

It’s all about making the most of what’s around you and building small changes into your daily routine. Every bit of movement counts, and it can all help you feel better, wherever you are.

"There’s nothing I can do where I live"

"I’m not sure where to start"

Every journey begins with a single step and you’ve already taken it just by being here. Have a look at our activity pages to find something you might like and how to get started. You will also find

The right level to begin with
Trusted organisations that can support you
Practic

"I’m not sure where to start"

"I’m worried I might fall and hurt myself"

It’s completely understandable to feel nervous about falling, but staying active is actually one of the best ways to reduce your risk of falling. Find out more here.

If you’re concerned, start with activities that are supervised or supported. Don’t be afraid to ask for help.

"I’m worried I might fall and hurt myself"

Get started!

The Centre for perioperative care will help with lots of questions leading up to and after surgery. The fitter-better-sooner toolkit is a useful resource

Learn more

A free programme supporting people with joint pain through Nuffield Health gyms.

Learn more

Brought to you by experts in exercise medicine

This site has been put together by specialists in exercise medicine and supported and funded by Nuffield Health Charity. In collaboration with academic experts, specialists in behavioural change, medics across a wide spectrum of specialties, physiotherapists, nurses and most importantly, people living with the symptoms of long term conditions. Through our rigorous academic process we have carefully ensured that all the information on this website is trustworthy and evidence based.

Endorsing organisations

The following organisations have contributed to and endorsed the content of this website.