Should You Exercise While on Ozempic?
The rise of drugs like Ozempic (semaglutide) and Mounjaro (tirzepatide) has been propelled by their success in helping celebrities and civilians lose weight. But many questions remain about these medications, a common one being: Can you exercise on Ozempic, Wegovy, Rybelsus, Mounjaro, and Zepbound?
These pharmaceuticals — collectively known as incretin mimetics or GLP-1 (glucagon-like peptide-1) drugs — can help reduce appetite but can also have digestive side effects such as nausea, leaving you feeling depleted and unmotivated. So, is working out on Ozempic and the like advisable? Here’s what the experts say.
Can You Work Out on Ozempic and Mounjaro?
“Not only can you exercise while taking Ozempic, doing so is strongly encouraged,” says Sergio Alvarez, MD, medical director of Mia Aesthetics in Miami. “Ozempic and similar weight-loss medications can help accelerate your weight-loss journey, but you may likely gain lost weight back if and when you stop taking them.”
Experts say medications like semaglutide and tirzepatide are an accompaniment to healthy habits — not an end in themselves. “Weight loss medications are meant to aid you while you adopt a healthy diet and exercise regimen. They are not intended to replace them,” Alvarez says.
But it’s always important to choose a workout routine that’s right for you, and the long term use of these medications demands additional considerations. They’re also associated with sometimes serious issues like pancreatic inflammation or pancreatitis, so care should be taken before undergoing treatment, including extensive consultation with a doctor.
Why You Should Exercise While Taking Weight Loss Drugs
Here’s why it’s important to start or keep up a regular exercise routine while you’re on GLP-1 drugs.
Help keep weight off
Average weight loss with these drugs is around 15 percent of total body weight, but pharmaceutical weight management isn’t known for its sustainability. If you want that weight loss to last, an exercise regimen is highly recommended.
“Developing and then getting entrenched in new healthy habits is the best way to ensure that your weight loss is permanent,” Alvarez says. “This is the best way to prevent weight gain if you need to stop taking Ozempic for any reason.”
Minimize muscle loss
The use of incretin mimetics often results in greater muscle loss than other forms of weight loss due in large part to the speed at which the pounds are shed.
A research review published in Endocrinology and Metabolism examined more than 40 studies on body composition changes among users of GLP-1 drugs. The authors found that, in nearly two-thirds of cases, between 20 and 50 percent of all jettisoned weight was attributable to the loss of lean mass (i.e. muscle).
Regular exercise — especially if it involves resistance training — can help limit this loss of lean mass, referred to clinically as sarcopenia.
Promote healthy blood sugar and more
“Regular physical activity can help to enhance weight loss results, increase insulin sensitivity, and improve blood sugar control,” says Reza Elmardi, CSCS, RD, a certified strength and conditioning coach and registered dietitian in New York City.
That’s because the demand for energy made by muscles during strength exercise triggers insulin to steer available glucose into cells for fuel instead of letting it aimlessly circulate — and eventually turn into fat. And the more muscle you build, the more glucose it’ll use.
Additionally, GLP-1 drugs don’t increase strength, bone density, or your ability to scale a flight of stairs without wheezing the way exercise does.
But experts stress that your mileage may vary. The intensity, duration, and type of exercise that’s right for you depends on your current wellbeing, including your level of fitness and any pre-existing conditions.
How to Start Exercising on Semaglutides or Tirzepatides
Consider these tips before you start a new exercise routine while taking weight loss drugs.
1. Consult your healthcare provider
“Before starting any exercise regimen, it is essential to consult with your healthcare provider, especially if you are on weight-loss drugs such as Ozempic,” Elmardi says. “They will have a comprehensive understanding of your medical history and can provide personalized advice based on your specific circumstances.”
If you’re looking for an effective at-home healthcare option, Hello Alpha will connect you with board-certified professionals. They offer 24/7 messaging with licensed clinicians, prescribe and deliver medications, and provide confidential, personalized guidance on weight loss, mental health, and GLP-1 drugs.
2. Start slow
If your healthcare provider gives you the green light to exercise while on semaglutide or a similar medication, it’s crucial to start slow and gradually increase the intensity and duration of your workouts, Elmardi says. “This approach allows your body to adapt and prevents the risk of overexertion or injuries.”
“As your body adapts to the weight loss medication and exercise, you can gradually increase the intensity of your workouts,” Elmardi says. You might walk longer, transition to jogging or cycling, or incorporate other aerobic activities like dancing. Even gardening counts as a moderate-intensity activity — it’s anything that gets your heart rate up.
GLP-1 Fitness Formula on BODi was designed specifically to address the challenges — like losing muscle — faced by people on weight loss medication. The four-week program guides you through strength training, cardiovascular exercise, and mobility work to help boost the effectiveness of your weight loss medication and build a solid fitness foundation.
3. Consume enough calories
“Because these types of weight-loss drugs suppress appetite, it can be challenging to eat enough calories, especially protein, to sustain and grow muscle mass,” says Kerri Howell, NASM-CPT, ACE-CPT, NASM-CNC, PN1-NC, PN1-SSR, a New York-based certified personal trainer.
Make sure you’re eating a balanced diet with enough protein, healthy fats, and complex carbohydrates for energy. Meal planning can help a lot — and it’s easier than it might seem.