How Prehabilitation Exercises Can Help You Prepare for Surgery

High Yield Takeaways

• Prehabilitation is the process of strengthening your body before surgery to improve recovery and reduce complications.

• A mix of aerobic, strength, and breathing exercises for just 20–30 minutes a day can make a measurable difference.

• Patients who prehab often have shorter hospital stays, better function, and less pain after surgery.

What is prehabilitation?

Prehabilitation or prehab is a structured exercise program designed to help improve your physical health before surgery. Prehab focuses on building strength, improving lung and cardiovascular function, and enhancing overall resilience to handle the stress of surgery and recover smoother.

You can think of it like preparing for a marathon. Surgery, like a marathon, can place significant stress on your body, and you want to show up prepared. By working on your strength, stamina, and resilience ahead of time, you may reduce the risk of complications and improve your recovery.

Why are prehabilitation exercises important?

Prehab exercises prepare your body to handle this stress more effectively. A structured program aims to help build stronger muscles, improve mobility, improve lung function, and improve circulation. Studies have shown that people who engaged in a prehab program tend to:

• Have fewer postoperative complications

• Spend less time in the hospital

• Engage with rehab and recover function quicker

• Experience less postoperative pain and fatigue

These findings are especially true for older adults and those with chronic conditions who are at greater risk of functional decline after surgery, and for those who are undergoing major procedures. However, even younger adults and minor procedures can benefit greatly from preparation.

Here are some potential benefits from each part of a prehab program.

• Improving muscle strength reduces the loss of muscle function during recovery and helps you return to normal function sooner.

• Increasing cardiovascular fitness helps your heart and lungs better handle the effects of anesthesia and stress of surgery.

• Working on flexibility and balance may lower the risk of falls or postoperative injury and preserves mobility.

• Deep breathing and lung exercises can help decrease the risk of lung collapse (atelectasis) and may lower the risk of pneumonia after surgery.

When should you start a prehabilitation program?

Ideally, starting when you know you will be having surgery, whether it be a few months down the road or in the next few weeks, will be important. What matters the most is consistency, rather than intensity. We want to make sure you aren’t over exerting yourself, and that the progress you are making will help in your recovery.

What does a prehabilitation program look like?

At Prepare Well Health, we’re here to guide you as you take the steps towards a stronger recovery. Here is a simple 3-day prehabilitation program you can use. You should always talk to your healthcare provider or physical therapist before beginning any new exercise routine, especially before surgery. This plan is for educational purposes only.

Day 1: Cardiovascular + Core Activation

Warm-up: March in place – 3 minutes

Brisk walking (outdoors or treadmill) – 20 minutes at a moderate pace

Core activation:

• Seated knee lifts – 3 sets of 10 reps

• Pelvic tilts – 2 sets of 15 reps

Cool down: Deep breathing + gentle stretching – 5 minutes

Day 2: Strength + Mobility

Warm-up: Arm circles and shoulder rolls – 3 minutes

Lower body strength:

• Sit-to-stand (from chair) – 3 sets of 10 reps

• Heel raises – 3 sets of 10 reps

Upper body strength (use light resistance bands or household items):

• Bicep curls – 2 sets of 12 reps

• Wall push-ups – 2 sets of 10 reps

Mobility: Ankle circles, shoulder stretches, neck rolls – 5 minutes

Day 3: Breathing + Balance

Diaphragmatic breathing:

• Inhale through nose for 4 seconds, exhale through mouth for 6 seconds – 5 cycles

• Incentive spirometry (if available): 10 breaths, 3 times a day

Balance:

• Single-leg stands (hold for 10 seconds each side) – 3 reps per leg

• Tandem walking (heel-to-toe) – 2 sets of 10 steps

Mind-body work with guided meditation or progressive muscle relaxation – 10 minutes

What Metrics Can You Track?

It’s important to listen to your body as you work through the exercises. Discomfort is okay, whereas pain is not. It’s also important to track your progress because it can help motivate you and provide information you can track.

Some useful metrics include:

• Heart rate: Aim to exercise at a moderate intensity

• Step count: Try to gradually increase your daily steps if safe to do so.

• Duration and consistency: Track how many minutes you exercise each day and how often.

• Perceived exertion: Use a 1–10 scale to rate how hard the exercise feels.

What’s the difference between Prehab and Rehab?

Rehabilitation happens after surgery, when the goal is to restore function and rebuild strength. Prehabilitation happens before surgery, aiming to build function and prevent as much loss as possible. The two work together. Think of prehab as your training plan before a marathon. It sets the stage for a smoother, stronger recovery once the real challenge begins.

Patients who start stronger tend to recover faster. And the habits you build during prehab, like daily movement, focused breathing, and tuning into your body, often continue to support you long after your surgery is over.

Additional Considerations

Prehabilitation isn’t one-size-fits-all. Your needs may vary depending on your health, the type of surgery, and your goals. Some people may benefit from:

• Tailored exercise programs for specific surgeries (such as shoulder stabilization before rotator cuff repair, or quad strengthening before knee replacement)

• Nutritional support to help the body heal more efficiently (like increasing protein intake or correcting deficiencies)

• Mental wellness support to manage anxiety, build confidence, and set realistic expectations

At Prepare Well Health, we’re here to help you get started by offering evidence-informed tools, guidance, and resources to help you feel stronger, more confident, and better prepared for surgery and recovery. If you're preparing for surgery or supporting someone who is, start by signing up for our free guide. You'll get instant access, plus a short email series with evidence-based steps you can take one day at a time.

Sign up, take a deep breath, and get ready. We’re here to help you prepare well.