GLP-1 Agonists and Exercise: Why Movement Still Matters

You’ve likely heard of GLP-1 agonists—medications like Mounjaro, Ozempic, and Wegovy—which have gained widespread attention for their ability to promote weight loss and reduce appetite. While these medications can play a supportive role in managing obesity and metabolic health, they are not a standalone solution.

As with bariatric surgery or any other medical intervention, long-term success comes from addressing the whole person: a balanced diet, personalized exercise plan, consistent sleep (7–8 hours per night), stress management, and mental well-being. Sustainable weight loss requires more than a prescription—it demands a lifestyle transformation.

And transformation takes time. You won’t become a different person overnight. Instead, you’ll build new skills, practice them daily, and over time, those skills become habits that support a healthier, more active life.

Why Exercise Still Matters on GLP-1 Medication

GLP-1 agonists work through three primary mechanisms:

1. Stimulating insulin release to lower blood glucose levels.

2. Slowing gastric emptying, which prolongs digestion and reduces the rate of glucose absorption.

3. Promoting satiety, so you feel full longer and naturally reduce food intake.

While this reduced appetite can help with calorie control, it also comes with a risk: inadequate protein intake, which can lead to loss of muscle mass if not carefully managed.

To prevent this, it's essential to track your nutrition—especially your daily intake of calories, protein, carbohydrates (don’t forget fiber!), healthy fats, and water. Maintaining muscle mass during weight loss isn’t just about appearance—it’s crucial for metabolism, strength, mobility, and overall health.

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The Right Exercise for People Using GLP-1s

Finding the right balance between physical activity and nutrition is key. According to the US Centers for Disease Control and Prevention (CDC), adults should aim for:

• At least 150 minutes of moderate-intensity aerobic activity weekly (or 75 minutes of vigorous activity), and

• Strength training for major muscle groups at least twice per week.

If you’re overweight or obese, certain types of exercise may be more beneficial and joint-friendly:

✔ Recommended Aerobic Activities:

• Walking (outdoors or on a treadmill)

• Recumbent or stationary bike

• Elliptical

• Swimming or water aerobics

These low-impact options minimize stress on the joints while improving cardiovascular health.

✔ Balance & Stability Training:

As your body composition changes, your center of gravity shifts—especially with significant weight loss. Exercises that improve balance and coordination help prevent falls and improve confidence in movement.

✔ Stretching:

Daily stretching supports joint flexibility, reduces stiffness, and makes everyday activities easier and safer.

✔ Strength Training:

Focus on major muscle groups like the core, hips, glutes, legs, back, and shoulders. Resistance training not only preserves muscle mass but also supports joint health and metabolic rate.

Looking Ahead

In my next article, I’ll dive deeper into specific exercise recommendations for individuals who are overweight, obese, or experiencing extreme obesity—including safety tips and tailored routines.

GLP-1 medications can support your journey—but lasting change is built on everyday choices. The foundation of a healthy body weight lies not in a single prescription, but in the consistent practice of a healthy, active lifestyle.

You've got this—one step, one meal, one habit at a time.

Nikolett Demeter has spent many years working with clients who are overweight or obese, helping them make real, lasting changes. She believes in a compassionate, personalized approach that looks at the whole person — not just the symptoms — to create sustainable health through nutrition, movement, and mindset. She currently serves on the board of the National Council for Certified Personal Trainers (NCCPT).