How Staying Active Complements Your GLP-1 Journey
GLP-1 medications are powerful tools for managing weight and supporting metabolic health, but their benefits extend beyond what you eat and how much you eat. Regular exercise and movement are essential for overall well-being and can enhance the positive effects of these medications. Let's explore why staying active is important, how to approach exercise, and tips for incorporating movement into your daily life.
Why Movement Matters on GLP-1 Medications
- Preserves Muscle Mass: Weight loss from GLP-1 medications can include some loss of muscle mass if you're not careful. Exercise, especially strength training, helps maintain and build muscle, keeping your body strong and functional.
- Boosts Metabolism: Muscle tissue burns more calories at rest than fat tissue, so preserving or building muscle through exercise supports a healthy metabolism.
- Improves Heart Health: Physical activity strengthens your heart and reduces the risk of cardiovascular disease—a key benefit, especially if you're managing other health conditions like diabetes or high blood pressure.
- Enhances Mood and Energy Levels: Exercise releases endorphins that improve mood and combat feelings of sluggishness or fatigue that some people experience on GLP-1 medications.
- Supports Digestion: Movement stimulates the digestive system, which can help alleviate some of the digestive side effects, such as constipation, that GLP-1 medications may cause.
How Often Should You Exercise?
The general recommendation is:
- 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking, cycling, or swimming. This can be broken into 30-minute sessions, five days a week.
- Two or more days of strength training per week, targeting major muscle groups. Examples include weightlifting, resistance band exercises, or bodyweight movements like push-ups and squats.
If you're new to exercise, start small and gradually build up. Even short bursts of activity, like a 10-minute walk, can make a difference.
What Types of Exercise Are Best?
Cardiovascular Exercise
- Activities like walking, jogging, swimming, or biking improve heart health and endurance.
- Low-impact options like swimming or using an elliptical are great if you're easing into exercise or managing joint pain.
Strength Training
- Exercises like weightlifting, resistance band workouts, or bodyweight movements help build and maintain muscle mass.
- Start with lighter weights and focus on proper form to avoid injury.
Flexibility and Balance
- Yoga, Pilates, or simple stretching routines improve flexibility, balance, and overall body awareness.
- These activities also promote relaxation and can help reduce stress.
Everyday Movement
- Non-exercise activities like gardening, taking the stairs, or standing while working can contribute to your overall activity level as well.
Tips for Incorporating More Movement Into Your Routine
- Start Small: Begin with short, manageable activities, such as a 10-minute walk after meals or stretching in the morning.
- Make It Fun: Choose activities you enjoy, whether it's dancing, hiking, or playing a sport. When exercise feels like fun, you're more likely to stick with it.
- Set Realistic Goals: Focus on progress, not perfection. Celebrate small wins, like walking an extra block or increasing your weights by a few pounds.
- Incorporate Movement Into Daily Life: Park farther from your destination, take the stairs instead of the elevator, or do squats while waiting for your coffee to brew.
- Find a Buddy: Exercising with a friend or joining a class can make activities more enjoyable and hold you accountable.
- Schedule It: Treat exercise like an important appointment. Block off time on your calendar and commit to it.
Movement and Your GLP-1 Journey
Exercise isn't just about weight loss—it's about building strength, supporting your health, and enhancing your quality of life. Start with small, achievable steps and find activities that you genuinely enjoy. Over time, these efforts will add up, contributing to a healthier, stronger, and more vibrant life.