Keep your body moving and protect your muscles
Why bother with exercise if GLP-1medications are doing the work?
Because your body deserves more than just weight loss – it deserves strength, energy, and long-term health.
Here’s why physical activity matters:
- GLP-1 medications work best when paired with healthy habits – that means balanced eating and regular activity
- Exercise brings benefits beyond the scales – better heart health, stronger muscles and bones, improved mood, and more
- Good habits now = can make weight maintenance easier
- Sitting too much (TV, scrolling, gaming) is not doing your body any favours – time to shake things up!
What are the actual health benefits?
Regular movement can help:
- lower your risk of heart disease, stroke, type 2 diabetes, and some cancers
- improve cholesterol and blood sugar levels
- helps build and maintain muscle strength
- build strong bones and reduce the risk of falls
- improve your mood, sleep quality, energy, and self-esteem
- manage stress (and let’s be honest, we all need that)
How much activity do I need?
Minimum goal:
150 minutes of moderate-intensity activity per week.
Think brisk walking, swimming, dancing, cycling – broken into chunks like:
- 5 x 30 mins per week
- 10 x 15 mins per week
For weight loss & maintenance:
As you’re trying to lose weight, you may need to do more exercise. Regular physical activity of 60 minutes or more a day has been shown to be more successful for long-term weight loss and maintenance, and for preventing weight regain.
Aim for 60+ minutes a day
If you love high-intensity exercise, like running, swimming, and high-intensity interval training (HIIT), that’s great, but do not worry if not, all exercise counts. Just aim for a minimum of 60 minutes a day of any exercise. If you like vigorous activity, 75 minutes of this a week can give similar health benefits to 150 minutes of moderate intensity activity.
New to exercise?
Start slow. Build up. You’ve got this.
No gym? No problem
- Try home workouts – NHS has free exercise videos, and there is loads of free content on YouTube and social media
- Use apps or trackers – to stay motivated and find what works for you
- Get your friends or family involved – accountability + fun = win-win
How to protect & build muscle
GLP-1 medications can lead to muscle loss along with fat – but you can fight back to protect your muscle. Here’s how:
✓ Do resistance training at least twice a week
That means anything that makes your muscles work:
- dumbbells, kettlebells, resistance bands
- bodyweight moves like squats, yoga, and pilates
- even carrying heavy shopping bags counts
✓ Add balance training to keep joints strong and prevent falls
✓ Reduce sitting time – get up and move around regularly whenever possible
✓ Check out NHS guides for simple resistance training at home
Need help?
Your GP or local sports centre can help you build a plan that fits your lifestyle. Start small, stay consistent, and celebrate every step forward.
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