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Late post-transplant phase

Explore exercise programs that promote cardiovascular health, muscle strength, and overall fitness, ensuring a vibrant and healthy future post-transplant.

Late post-transplant phase

How exercise can help you

Studies have shown that transplant recipients who take part in exercise training experience many benefits. These include:

  • Better quality of life
  • Improved physical fitness
    Improved physical fitness
  • Stronger muscle and bones
  • Decreased risk of heart-related disease
  • Improved symptoms such as fatigue and shortness of breath
    Improved symptoms such as fatigue and shortness of breath
  • Decrease in inflammation
  • Improved cholesterol levels
  • Improved blood-sugar levels
  • Lower blood pressure
    Lower blood pressure

There are many well-known benefits to exercise in the general population that can apply to transplant candidates as well. These include:

  • Decrease in body fat
  • More energy
  • Less stress and anxiety
  • Better mood
  • Better memory
  • Improved sleep

Your fitness journey in the late post-transplant phase

  • Long-term recipients (more than 6-months after the transplant) who are feeling well can follow a general exercise program such as the one that is introduced below.
  • Structured exercise programs, or physical activities can be unsupervised and offered at home, in private fitness centers, or via tele-rehabilitation programs.
Step 1
Warm-up
Step 2
Exercise
Step 3
Cool-down
Step 4
Flexibility

Step 1 Warm-up

  • Time: 5-10 minutes
  • Avoid movements that cause pain or discomfort.
  • Examples: marching on the spot, light walking, light cycling.

Step 2 Exercise

It is important to start slowly, trying not to sit for prolonged periods of time. Then, gradually increase your activity level. The following table provides general exercise recommendations. And keep in mind to have fun!

What type? How often? How intense? For how long?
Aerobic
(walking, biking, light aerobics) 		1 day/week moving towards 3-5 days/wk Moderate (3-4 on the 0-10 scale) to vigorous (5-7 on the 0-10) 20-60 min/day (if unable, perform bouts as short as 3 minutes). Should build up to 150 min/wk
Strength
(machines, free weights, elastic bands) 		1 day/week moving towards 2-3 days/wk (with 1 day of rest in between) Select a weight that you can lift 8 to 10 times and by the end of the set, your muscle feels tired. One set of each exercise is a good starting point for muscle strengthening. Once the weight lifting exercise becomes easy (your muscle no longer feels tired), you can increase the weight you are lifting or add a second set of the exercise. 8-10 different exercises targeting major muscle groups and perform 1 set of 10-15 repetitions (if unable, do what you can and build up to recommendation)

Other types of exercise

  • Yoga
  • Tai-chi
  • Dance

Monitor your intensity with the Borg scale

You can use this modified Borg scale to rate how hard you feel you are working, including your breathlessness and muscle fatigue.

 
 
 
 
 
 
 
 
 
 
 
 
0 Nothing at all
0.5 Very very slight
1 Very slight
2 Slight
3 Moderate
4 Somewhat severe
5 Severe
6
7 Very severe
8
9 Very very severe
10 Maximal

Talk-sing test: A simple way to measure intensity

  • Moderate intensity: You can talk but not sing during the activity.
  • Vigorous activity: You can say a few words and then you will need to pause to take a breath.

Step 3 Cool-down

  • Time: 5 minutes
  • Examples: light walking, light cycling, etc.

Step 4 Flexibility (stretches)

  • Frequency: Stretch daily.
  • Stretching should be done after your muscles are warm.
  • Intensity: Stretch to the point of tightness but not pain.
  • Duration: Hold each stretch for 10-30 seconds.

Understanding your limits

To avoid injury, it is important to be aware of your limits. There are certain steps you can follow to make sure you are not pushing your body too far:

  • Reduce your activity level if your exercise program has been interrupted for a few days due to weather, vacation or illness.
  • Do not exercise if you are not feeling well (e.g. if you have a fever, diagnosed with new infection, feel nauseous, lightheaded, or dizzy).
  • If you are unusually short of breath or feel very tired during any activity, slow down or take a rest.
  • If you experience joint or muscle pain during the exercise, stop and rest. If the pain persists, see your doctor.
  • Stop exercising and rest if you: have pain or pressure in your chest, neck, shoulder, arm, back or jaw, trouble swallowing, talking or seeing, feel weak or lightheaded, dizzy, nauseous, have unexplained swelling, cold sweats, severe muscle cramps, or feel any other symptoms of concern. If symptoms persist see your doctor.

General tips

Focus on technique!

Pushing yourself too hard or using incorrect technique during exercise can lead to injury, especially for transplant recipients. Some medications may make your bones more sensitive, so it’s important to take it slow and give your body time to rest between activities. If you’re unsure about proper technique, consider reaching out to an exercise professional for guidance to ensure safe and effective movement.

Stay hydrated!

It’s important to keep your body well-hydrated, especially in hot weather. Heat causes increased sweating, which leads to fluid loss. Failing to replenish these fluids can lead to dehydration, which can strain your body, particularly your kidneys. Maintaining a healthy fluid balance is essential for your overall well-being and the proper functioning of your organs.

Protect yourself from the sun!

Certain medications you may be taking after transplantation can make your skin more sensitive to sunlight. Follow these tips to stay safe:

  • Avoid direct sun exposure between 10 a.m. and 2 p.m., when the sun is the strongest.
  • Seek shade whenever possible, especially during outdoor activities.
  • Wear protective clothing, such as wide-brimmed hats, UV-blocking long-sleeved shirts, and sunglasses.
  • Always use sunscreen with a sun protection factor (SPF) of 30 or higher.

Some common obstacles to becoming more physically active

  • Lack of motivation
  • Lack of support from family/friends/community
  • Cost of joining a fitness center
  • Not having enough information about how to exercise
  • Not having enough confidence in how to exercise
  • Doctor may not recommend that you exercise
  • Complications post-transplant
  • Side-effects from medications
  • Feeling like you have less energy/strength after your transplant

Technology that can help you become more active

Questions?

Check out our page of frequently asked questions (FAQs) to find answers to some commonly asked questions.

See the FAQs

Learn about the other phases of the transplant journey

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Early post-transplant phase

Learn about safe and effective physical activities designed to help you regain strength, improve mobility, and support your new organ’s function.

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Late post-transplant phase

Explore exercise programs that promote cardiovascular health, muscle strength, and overall fitness, ensuring a vibrant and healthy future post-transplant.

You are here