How to Prepare for Plastic Surgery: Your Prehab Checklist

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One of the best ways to set yourself up for a smooth surgical recovery is to start preparing well before the day of your procedure. This approach is known as prehabilitation or prehab, and it’s all about getting your body in the best shape possible — not just physically, but metabolically and nutritionally too.

Here’s how to make sure you’re surgery-ready.

Start Exercising Early: 6–8 Weeks Out

Physical activity is one of the most powerful tools for reducing surgical complications. Research shows that improving your physical fitness before surgery can reduce complication risk by as much as 40%.

• Start aerobic exercise like brisk walking, jogging, stair climbing, hiking, or pickleball
• Aim for at least 150 minutes per week (about 20 minutes a day)
• Begin this routine 6 to 8 weeks before your procedure

This boosts your lung function, cardiovascular resilience, and post-op recovery ability.

Don’t Forget Strength Training

While aerobic activity helps your heart and lungs, strength training prepares your muscles for recovery and mobility post-surgery.

If you’re having something like a tummy tuck or mommy makeover, you’ll rely on your arms and legs to reposition yourself in bed or move around. Building this strength beforehand makes a huge difference.

Eliminate Nicotine in All Forms

Nicotine can seriously impair healing — and it’s not just cigarettes.

• No vaping, nicotine patches, or nicotine gum
• Completely stop use 6–8 weeks before and after surgery

Removing nicotine from your system improves your circulation and wound healing capacity.

Increase Your Protein Intake

Protein is essential for wound healing and recovery. Start increasing your daily protein in the weeks leading up to surgery, and continue for at least six weeks afterward.

Think lean meats, legumes, dairy, and high-protein snacks or shakes if needed.

Free Workouts to Get Started

If you’re new to exercise or don’t have a gym membership, I often recommend Sydney Cummings’ YouTube channel. She offers accessible, at-home strength and cardio workouts with minimal equipment — a great way to ease into a routine.

Final Thoughts: Don’t Just Show Up — Prepare

Surgery isn’t just about what happens in the OR. By preparing your body through exercise, nutrition, and lifestyle changes, you’re laying the groundwork for a faster, safer recovery.

Take charge of your prehab — your future self will thank you.