Gentle cardio: 20–30 minutes of walking, cycling, or swimming 3–4x per week to boost circulation and lung function.
Strength and posture: Strengthen your core, back, and glutes to support good posture while recovering and compensate for limited arm movement post-op.
Mobility: Focus on shoulder rolls, gentle chest stretches, and upper-back mobility to prevent stiffness.
Optimize Nutrition
Protein: Aim for 1.2–1.5 g/kg/day to support wound healing.
Micronutrients: Make sure you’re getting enough vitamin C, zinc, iron, and vitamin D.
Hydration: At least 2–3 L of water per day (unless restricted).
Avoid: Alcohol and processed foods in the 1–2 weeks before surgery.
Maintain or reach a stable weight: Large swings in weight before or after surgery can affect healing and results. Ideally, stay within 5 lbs of your goal weight.
Medical Preparation
Smoking/vaping: Stop at least 4 weeks before surgery — critical for skin and tissue healing.
Blood thinners: Stop aspirin, ibuprofen, fish oil, vitamin E, turmeric, etc. 7–10 days before, under your surgeon’s guidance.
Control chronic conditions: Ensure thyroid, blood pressure, and blood sugar are optimized.
Labs and clearance: Complete pre-op labs, EKG, or other testing as ordered.
Mental and Emotional Preparation
Set realistic expectations: Know the healing stages — swelling, asymmetry, and firmness are normal early on.
Stress management: Meditation, breathing exercises, or journaling can lower cortisol and support recovery.
Support system: Arrange help for meals, childcare, and household tasks for the first 1–2 weeks.
Environmental and Logistical Prep
Prepare your recovery area:
Recliner or wedge pillow if needed; plastic/chux/towels on furniture and bed.
Easy access to water, phone, medications, and snacks.
Loose button-up tops or zip hoodies.
Stock up on:
High-protein easy foods (Greek yogurt, eggs, smoothies, bone broth).
Stool softeners, probiotics, and electrolyte drinks.
