Light walking is safe from day 1 after a Turkey hair transplant, but gym workouts, running, and weight lifting should wait at least 2-4 weeks depending on intensity. Exercising too soon raises blood pressure, increases swelling, causes sweating over healing grafts, and can directly dislodge follicles that have not yet anchored. This guide provides a week-by-week timeline for safely returning to every type of exercise.
This article is for informational purposes only and does not constitute medical advice.
Why Exercise Is Restricted After a Hair Transplant
Understanding the biological reasons behind exercise restrictions helps you take them seriously rather than treating them as overly cautious suggestions.
Blood Pressure and Graft Sites
During exercise, your heart rate increases and blood pressure rises. In the first 7-10 days after surgery, the tiny recipient sites where grafts were placed are still healing. Elevated blood pressure can force blood through these sites, causing bleeding that disrupts graft anchoring. In the donor area, increased pressure can reopen extraction wounds that are closing.
Sweating
Sweat contains salt, bacteria, and oils. When it runs across healing graft sites, it introduces contaminants that increase infection risk. Heavy sweating during the first two weeks is the equivalent of rubbing dirty water across open micro-wounds. The scalp is particularly prone to sweating during exercise.
Physical Contact and Friction
Any exercise that involves headgear (cycling helmets, boxing headgear), head contact (martial arts, basketball, soccer), or bending over (deadlifts, yoga forward folds) puts the transplant area at direct physical risk.
Week-by-Week Exercise Timeline
Week 1 (Days 1-7): Rest and Light Walking Only
This is your strictest period. During the first week, the only exercise permitted is gentle flat-surface walking at a relaxed pace.
| Allowed | Not Allowed |
|---|---|
| Slow walking (10-15 minutes) | Jogging or running |
| Gentle stretching (no bending over) | Weight lifting of any kind |
| Light household activity | Gym machines or classes |
| Short errands | Any exercise causing sweating |
During the first 3-5 days, you will still be in Turkey at your hotel or traveling home. Walking to restaurants, shops, or nearby attractions at a relaxed pace is fine. Avoid walking in direct sunlight without a loose hat (approved by your surgeon after the first wash).
Do not:
- Bend over so your head drops below your waist
- Lift anything heavier than 5 kg (11 lbs)
- Climb stairs rapidly
- Walk for more than 20-30 minutes at a time
Week 2 (Days 8-14): Gradual Increase in Walking
By week 2, you can extend your walking duration and slightly increase the pace. Your grafts are partially anchored but not fully secured.
Newly allowed:
- Brisk walking for 20-30 minutes
- Very light lower-body stretching
- Gentle yoga poses that keep your head above your heart
Still restricted:
- Any exercise that raises your heart rate above 100-110 BPM
- Upper body exercises (even light ones)
- Anything that causes visible sweating on your scalp
- Swimming, saunas, steam rooms
Week 3 (Days 15-21): Light Cardio Returns
Grafts are substantially anchored by week 3. You can begin reintroducing light cardiovascular exercise.
| Exercise | Week 3 Status | Notes |
|---|---|---|
| Brisk walking | Allowed | Up to 45 minutes |
| Stationary bike (low resistance) | Allowed | Keep intensity moderate, no heavy sweating |
| Light elliptical | Allowed | Low resistance, 20-30 minutes |
| Jogging | With caution | Very light pace, stop if sweating heavily |
| Weight lifting (lower body, light) | With caution | Light weights, no straining, no bending over |
| Weight lifting (upper body) | Not yet | Chest, shoulder, and arm exercises raise blood pressure to the head |
| Swimming | Not yet | Chlorine and bacteria risk to healing skin |
| Contact sports | Not yet | Risk of direct impact to grafts |
Week 4 (Days 22-28): Moderate Exercise
By week 4, most grafts are fully anchored. You can return to a moderate workout routine with some remaining precautions.
Newly allowed:
- Moderate-intensity cardio (jogging, cycling, elliptical at normal effort)
- Light to moderate weight lifting (including upper body)
- Body weight exercises (push-ups, pull-ups, squats)
- Non-contact gym classes
Still restricted:
- Heavy maximal lifts (deadlifts, heavy squats, bench press near your max)
- Contact sports (basketball, soccer, martial arts, wrestling)
- Swimming in pools (chlorine)
- Hot yoga or sauna sessions
Weeks 5-6: Near Full Return
| Exercise | Week 5-6 Status |
|---|---|
| Full cardio routine | Allowed |
| Weight lifting (all exercises) | Allowed at normal intensity |
| Swimming in pool | Allowed after week 6 |
| Open water swimming | Allowed after week 6 with caution |
| Contact sports | Allowed after week 6 with headgear awareness |
| Hot yoga / sauna | Allowed after week 6 |
| Martial arts | Consult your surgeon |
After Week 6: Full Return
By 6 weeks post-procedure, there are no exercise restrictions. Your grafts are fully integrated, scars are healed, and your scalp can handle the same physical stress as before surgery. You can return to your full pre-surgery workout routine including heavy lifting, contact sports, and swimming.
Sport-Specific Guidelines
Running
Resume light jogging at week 3. Run indoors or in shaded areas to avoid sun exposure on the scalp. Wear a loose-fitting moisture-wicking cap if running outdoors after day 10. Return to normal running distances and intensities by week 4-5.
Weight Lifting
Lower body lifts can resume lightly at week 3. Upper body lifts (especially overhead pressing, bench press, and rowing) at week 4. The concern with weight lifting is the Valsalva maneuver (holding breath during heavy lifts) which spikes blood pressure. Avoid maximal effort for 4 weeks.
Swimming
Pools contain chlorine and bacteria that can irritate or infect healing skin. Open water adds additional contamination risks. Wait a full 6 weeks before submerging your head in any body of water. Showering is safe from day 3 onward with the proper technique.
Team and Contact Sports
Basketball, soccer, football, and martial arts carry the risk of head impacts. Even a light bump to the transplant area during the first 4 weeks can damage grafts. Wait 6 weeks minimum before returning to contact sports.
Signs You Returned to Exercise Too Soon
Stop exercising and contact your Turkish clinic via WhatsApp if you experience:
- Bleeding from the recipient or donor area during or after exercise
- Unusual swelling that returns after it had previously resolved
- Sharp pain at graft sites during exertion
- Signs of infection (redness, warmth, pus) that appear after a workout
These symptoms may indicate that exercise intensity or timing was premature for your individual healing pace.
For a complete overview of what Turkish packages include for your recovery, see our Turkey vs USA cost comparison. To understand the extraction methods offered at Turkish clinics and how they affect recovery, read our FUE vs FUT comparison.
Want to understand your hair loss pattern before planning a Turkey procedure? Get a free AI analysis at myhairline.ai/analyze to assess your current stage, graft requirements, and a realistic recovery timeline.