Physical Activity & Exercise

Why Exercise Matters with GLP-1 Therapy

GLP-1 receptor agonists help reduce appetite and support weight loss, but regular physical activity provides additional benefits that medications alone can’t achieve. These include better insulin sensitivity, muscle preservation, cardiovascular health, and mental well-being.

Exercise Recommendations

  • Aerobic Activity: Aim for at least 150 minutes of moderate-intensity aerobic exercise per week (e.g., brisk walking, swimming, dancing, cycling).
  • Strength Training: Include resistance training exercises 2 or more days per week targeting all major muscle groups (e.g., squats, push-ups, weight machines, resistance bands).
  • Flexibility & Balance: Incorporate stretching, yoga, or tai chi 1–2 times per week to enhance mobility and reduce injury risk.
  • Everyday Movement (NEAT): Increase non-exercise activity thermogenesis with walking, household chores, gardening, and standing periodically if sedentary.

How to Start Safely

  • Begin slowly—especially if new to exercise—and build up duration and intensity gradually.
  • Choose enjoyable activities to improve consistency.
  • Stay hydrated and listen to your body, especially early in GLP-1 therapy when fatigue or nausea may occur.
  • Talk to your healthcare provider before starting a new fitness regimen, especially if you have joint issues, heart disease, or diabetes.

Sample Weekly Exercise Plan

  • Monday: 30-minute walk + 10 minutes light stretching
  • Tuesday: Strength training (bodyweight or gym-based)
  • Wednesday: Rest or yoga
  • Thursday: 30-minute cycling or swimming
  • Friday: Strength training + short walk
  • Saturday: Hike, long walk, or group class
  • Sunday: Rest or low-intensity movement

Tips for Success

  • Track progress with an activity log or wearable device.
  • Set achievable goals—focus on consistency over intensity early on.
  • Find a workout buddy or group for added motivation and accountability.
  • Mix it up: Rotate activities to prevent boredom and overuse injuries.

References

  1. American College of Sports Medicine. “ACSM Guidelines for Exercise Testing and Prescription.” 2023.
  2. Centers for Disease Control and Prevention (CDC). “Physical Activity Basics.” Updated 2024.
  3. American Heart Association. “Recommendations for Physical Activity in Adults.” 2023.
  4. Kushner RF et al. “Combined Effects of GLP-1 Therapy and Lifestyle on Weight Loss.” Obesity. 2022.