Patients who exercise regularly understandably want to know when they can get back to the gym, padel court or running route. Old-school advice of '6 weeks of total rest' is no longer correct — early gentle movement actually speeds recovery and reduces stiffness. What matters is the type and intensity of activity at each stage. This guide gives a realistic, week-by-week return-to-activity plan after laparoscopic or open hernia repair.
Why early movement matters
Walking from day 1 reduces the risk of blood clots, chest infections and stiffness, and speeds bowel recovery. Bed rest is no longer recommended.
Week-by-week plan (laparoscopic)
- •Day 1–3: gentle walking around the house
- •Day 4–7: 20–30 min daily walks
- •Week 2: walking + stationary bike at low resistance, lifting up to 5 kg
- •Week 3: longer walks, swimming (pool), lifting up to 10 kg
- •Week 4: light gym — lower body machines, light upper body, cross-trainer
- •Week 5: jogging, padel/tennis at light intensity
- •Week 6+: full gym, full sport, full lifting
Week-by-week plan (open repair)
Add roughly 1 week to each milestone. Full lifting and high-impact sport at 8 weeks rather than 6.
Lifting rules of thumb
- •Week 1–2: <5 kg (a kettle, light shopping)
- •Week 3–4: <10 kg
- •Week 5–6: <20 kg
- •After 6 weeks: no restriction, but always brace the core when lifting heavy
Warning signs to stop
Stop and contact us if you notice: sudden bulging at the incision, increasing pain, fever, redness or discharge from the wound, or any sense of 'giving way' on lifting.