How to exercise on weight loss drugs

Who can take weight loss drugs?

Some people with diabetes or obesity might be offered weight loss medication. They normally work by making you feel less hungry or fuller for longer. Some medicines can change the way your body absorbs fat. If your body mass index (BMI) is too high, losing weight can:

• promote better physical health
• improve your mental health
• help maintain healthy blood pressure and cholesterol levels
• reduce the risk of complications, such as heart disease and stroke

Weight loss medication will normally only be offered after you start to make healthy lifestyle changes, such as exercising regularly and eating a balanced diet. Your healthcare professional will work with you to come up with a plan that’s best for you.

Can I exercise on weight loss medication?

You should still be doing exercise while taking weight loss medication, if you’re physically able to. Exercise is vital to maintain good physical health and can improve blood sugar control in people with type 2 diabetes.

Research suggests that a combination of exercise and GLP-1 medication (a type of weight loss injection) is effective in reducing obesity. And studies have found that exercise could help weight loss treatment work better.

Weight loss can lead to a reduction in muscle mass and bone density. So it’s important to keep exercising and strengthen your muscles throughout your treatment.

How should I exercise on weight loss drugs?

There are no set rules for how you should exercise when taking weight loss drugs. But your focus when exercising should be to help you stay healthy and retain muscle. It’s best to gradually increase your exercise levels as too much exercise can be difficult to maintain. The most important thing is to choose a plan that works for your body. You should also consult with your doctor who can give you advice.

Some people taking GLP-1s have reported feeling lower in energy. Light aerobic exercise can help to tackle this by raising energy levels. But if you feel fatigued, nauseous or dizzy then stop or reduce the intensity of your exercise and speak to your doctor.

Aerobic exercise

Start by gradually increasing moderate activity. This can include brisk walking, swimming or cycling on flat ground. You can start with 10 minutes each day and build this up to 150 minutes each week. As you get more confident, see if you can include 30 to 60 minutes of activity into your daily routine.

Strength training

The next exercise to incorporate into your routine is strength training. It’s recommended to strength train 2 to 3 times each week, for 30 minutes each session. But you can start small and work up to what you can manage.

You can use weights or resistance bands to help with strength training. But you don’t have to have fancy equipment, as body weight exercises can help strengthen your muscles. If you do want to add some weight, look for things around the house such as water bottles or unopened food tins.

Here are five simple strength training exercises you can try at home.

• 1. Sit to stand. Sit on a firm, upright chair with your legs bent 90 degrees at the knee. From sitting, slowly stand up and then gradually sit back down.


• 2. Standing leg lifts. Stand upright with your feet together. Lift one leg off the floor out to the side, keeping it straight. Bring it back to the starting position and repeat. Hold on to a solid surface to keep your balance.


• 3. Bicep curls. Sitting upright, place your hands on your thighs. Bend your elbows to bring your hands up towards your shoulders and then lower them back to the starting position. You can add weight to this exercise if you wish.


• 4. Split squats. Stand upright and hold onto a stable surface, so that the surface is to your side. Take a large step back with one foot and lower into a lunge position, dipping the knee of your leg towards the floor with your heel off the floor. Keep your back straight throughout.


• 5. Forward punches. Sit upright in a firm chair. Put your hands into fists and punch one fist forward. As you move it back punch the other forward. You can add weight to this exercise if you wish.

Repeat each exercise between 8 and 15 times. Remember not to push yourself too hard and do an amount that’s right for you.

If you’re taking weight loss medication, make sure to discuss your exercise plan with your doctor. They’ll be able to advise you based on your health and the type of medication you’re taking.