{"id":342497,"date":"2026-03-22T17:28:25","date_gmt":"2026-03-22T17:28:25","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/342497\/"},"modified":"2026-03-22T17:28:25","modified_gmt":"2026-03-22T17:28:25","slug":"my-hard-earned-muscles-melted-away-at-55-heres-what-i-wish-id-known-to-protect-my-body-pre-and-post-surgery","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/342497\/","title":{"rendered":"\u2018My hard-earned muscles melted away \u2013 at 55, here\u2019s what I wish I\u2019d known to protect my body pre- and post-surgery\u2019"},"content":{"rendered":"

I am officially recovering. A few days ago, I underwent keyhole surgery to have my gallbladder removed. All went according to plan and, as I write this, I\u2019m propped up on the sofa, feeling almost back to normal. My appetite has returned, my wounds are healing nicely and soon I\u2019ll be able to drive again. One thing, however, is not as it used to be: my fitness. <\/p>\n

I\u2019m not a natural gym-goer, but over the past few years, knowing the importance of strength training, I\u2019ve focused on trying to build muscle mass as well as going for a run a few times a week. And I have felt better \u2013 stronger and, oddly, more capable \u2013 for it. But in the lead-up to my op, I relaxed my usual schedule. My son stole my dumbbells<\/a> and I didn\u2019t bother trying to find them. Seven days before surgery, we moved house. I lost my yoga mat<\/a> and my resistance bands.<\/a> Running, I felt, was beyond me \u2013 I needed to establish new routes and find a parkrun, but with the op in the pipeline, why bother? I could start again once I\u2019d recovered.<\/p>\n

All of this is, of course, completely reasonable. But what it meant was a serious drop-off in fitness before the operation \u2013 and now, 10 days after surgery, I\u2019m still a way off re-establishing my exercise schedule. I\u2019m too tired, out of my routine, sluggish. It could be another two to three weeks before I\u2019m fit enough to lift and run again\u2026 and in that time, I\u2019m watching my hard-earned muscles melt away. At my age, this is not good news. <\/p>\n

You may feel that 55 is the new 35, but your muscles have different ideas<\/p>\n

\u2018You may feel that 55 is the new 35, but your muscles have different ideas,\u2019 counsels Dr Sarah Jarvis<\/a>. \u2018Unfortunately, the natural process of sarcopenia or muscle loss begins in your 30s but can accelerate in your 40s and 50s in the run-up to, and after, the menopause. This means you\u2019re much more prone to losing muscle mass if you\u2019re not keeping up with physical activity \u2013 and that makes it even more important to protect your muscles and get in the best possible shape before surgery.\u2019 <\/p>\n

So, instead of taking my foot off the fitness pedal pre-surgery, I should have been doubling down? Exactly, says Dr Sarah. \u2018Prehabilitation is a relatively new term, coined as healthcare teams have become more aware of the risks of becoming deconditioned after surgery. It\u2019s a combination of physical, nutritional and psychological support to maximise your health to cope with surgery and its after-effects.\u2019<\/p>\n

You will probably lose about 5% of your muscle mass in that first week after surgery<\/p>\n

And she\u2019s not the only GP who thinks intentially building fitness before surgery is important. GP and TV presenter Dr Zoe Williams<\/a>, who is currently recovering from back surgery, told her audience about the importance of getting fit for surgery. ‘I think of it a bit like a marathon. A surgery is a big traumatic event. You wouldn\u2019t just do a marathon; you\u2019d train for it. You can train your body for surgery.<\/p>\n

\u2018Thinking about physical fitness is the most important bit, especially muscle strength. You will probably lose about 5% of your muscle mass in that first week after surgery because you\u2019re not moving but also because of what your body\u2019s going through. Preparing your body by trying to increase muscle mass beforehand is a really good idea. It doesn\u2019t have to be a lot \u2013 if you\u2019re someone who is very sedentary, very small amounts of muscle-strengthening activity can make a huge difference to your surgical outcomes.\u2019<\/p>\n

\"how<\/p>\n

VeselovaElena\/\/Getty Images<\/p>\n

And it\u2019s not just about fitness before surgery. \u2018In terms of diet, most of the healthy eating rules apply,\u2019 says Dr Sarah. \u2018However, it is extra important to incorporate at least two portions of meat, eggs, beans or lentils into your diet each day. Two portions of fish a week (one of them oily fish) also contribute to your protein intake.<\/p>\n

\u2018Where exercise is concerned, you should be focusing on a combination of aerobic exercise (the kind that makes you mildly out of breath and gets your heart beating faster but not necessarily racing) and individual muscle group exercise exercises \u2013 gym work, lifting light weights or using resistance bands all count. How much you do will depend on your starting level of fitness. If you\u2019re generally fairly sedentary, it will take longer to build up, so you should aim to begin at least a couple of months, rather than weeks, before your surgery.\u2019<\/p>\n

Commit to building your fitness before your operation, experts agree, and you can relax and focus on recovery afterwards. \u2018Recovery from surgery isn\u2019t just about rest,\u2019 says Dr Zoe. It\u2019s a metabolic event and often our appetites can be affected by the pain, the painkillers and the surgery itself.\u2019 When mobility drops, she adds, nutrition matters even more. So, even if exercising is off the table for now, protein- and veg-packed salads can most certainly be on it.<\/p>\n

\u2018Prehabilitation and rehabilitation are basically two halves of the same coin.\u2019 says Kim Hawley, Good Housekeeping’s senior fitness expert. \u2018Prehab focuses on getting the body into the best possible condition before surgery. This can include improving strength and mobility, prioritising sleep and generally, optimising overall health. The aim isn\u2019t to avoid surgery, but to improve and hopefully speed recovery and reduce the risk of complications afterwards.<\/p>\n

Rehab begins after the procedure and centres on restoring function, strength and also confidence. This should be done gradually, with small increases in movement, prescribed exercises, and adapting back into daily activities. Following your medical advice is key, particularly around wound care, activity levels, and any diet and recovery timelines vary, so consistency and patience are the key.\u2019<\/p>\n

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