Now that you’ve begun your weight loss journey with semaglutide (i.e., Wegovy),
let’s talk a little about exercising while taking the medication and after you are off of it. First and foremost, you need to remember that semaglutide is a tool for relearning proper portions and better eating choices. However, for a healthy life, we all need to also exercise regularly.
Disclaimer: Please Seek Your Doctor’s Advice Before Beginning an Exercise Program.[1]
The Centers for Disease Control and Prevention (CDC) recommends that “adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle strengthening activity, according to the current Physical Activity Guidelines for Americans”. This physical activity does not have to be done all at once. 30-minutes a day is a great start and don’t underestimate the simplicity and effectiveness of a simple workout like a brisk walk. According to the Mayo Clinic, “regular brisk walking can help you:
• Maintain a healthy weight and lose body fat
• Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes
• Improve cardiovascular fitness
• Strengthen your bones and muscles
• Improve muscle endurance
• Increase energy levels
• Improve your mood, cognition, memory, and sleep
• Improve your balance and coordination
• Strengthen immune system
• Reduce stress and tension”
Strength training is also imperative for a healthy life, especially while taking semaglutide.
A 2021 Japanese study showed that people on semaglutide and other similar medications lost large amounts of weight, but it was also associated with muscle loss. According to an article in the Sydney Morning Herald via Insider.com, Dr. Rob Newton, professor of exercise medicine at Edith Cowan University, Australia said, “It’s a common problem with interventions to lose fat. This makes it imperative to also prescribe resistance training to prevent muscle loss.”
Benefits of strength training, include[2]:
• Makes you stronger
• Burns calories efficiently
• Decreases abdominal fat, especially visceral fat
• Can help you appear leaner
• Decreases your risk of falls
• Lowers your risk of injury
• Improves your heart health
• Helps manage your blood sugar level
• Promotes greater mobility and flexibility
• Boosts your self-esteem
• Makes your bones stronger
• Boosts your mood
• Improves brain health
• Promotes a better quality of life
Perhaps the most important benefit of strength training was found in what was cited in a 2022, Harvard T. H. Chan School of Public Health article: “A recent meta-analysis found that people who do muscle-strengthening workouts are less likely to die prematurely than those who don’t, adding to previous evidence that strength training has long-term health benefits.
The study found that just 30 to 60 minutes a week of strength training may be enough. Those who worked out for this duration had a 10% to 20% lower risk of dying during the study period from all causes, and from cancer and heart disease specifically, compared to those who did no strength training.”
Summary
Semaglutide (i.e., Wegovy) is a powerful tool to help you lose weight, not a miracle cure. In order to keep the weight off, maintain and improve your health, you must eat better and proper portions as cited in an earlier blog, plus exercise. Exercising and strength training will improve your health, and quality of life and help you live longer. This is not only a philosophy but backed by scientific data.
Enjoy your journey to a better and healthier life!
[1] Before engaging in any exercise program, it is important to consult with your doctor or a qualified healthcare professional. The following disclaimer highlights the importance of seeking medical advice before starting any physical activity regimen:
- Individual Differences: Every individual is unique, and various factors such as age, medical history, pre-existing conditions, and physical fitness levels can significantly impact the suitability of an exercise program. Only a medical professional can evaluate your specific circumstances and provide personalized guidance.
- Health Conditions: If you have any pre-existing medical conditions, such as heart disease, high blood pressure, diabetes, asthma, joint issues, or any other chronic ailment, it is crucial to consult your doctor before initiating any exercise routine. Certain exercises may exacerbate these conditions or interfere with prescribed medications, potentially leading to health risks.
- Injury Risk: Starting an exercise program without proper guidance can increase the risk of injury, especially if you have not been physically active for an extended period or have never exercised before. Your doctor can assess your current physical condition and advise you on the appropriate exercises to minimize the chances of injury.
- Unknown Underlying Conditions: Some medical conditions may not be apparent without a comprehensive medical evaluation. These conditions could be worsened by specific exercises. By consulting with your doctor, you can ensure that any underlying health issues are identified and appropriate exercise recommendations are provided.
- Medication Interactions: Certain medications can affect your body’s response to exercise, potentially causing adverse reactions or reducing the efficacy of the medication itself. Your doctor will be able to evaluate your medication regimen and provide guidance on exercise choices that won’t interfere with your treatment.
- Personalized Approach: A medical professional can create an exercise plan tailored to your specific needs, taking into account your medical history, fitness goals, and limitations. Their expertise will help you establish realistic expectations and prevent overexertion or inappropriate exercise choices.
- Continual Evaluation: Regular check-ups with your doctor are important to monitor any changes in your health or the effectiveness of your exercise program. By maintaining open communication with your healthcare provider, you can adapt your exercise routine accordingly and ensure that it remains safe and beneficial.
Remember, this disclaimer serves as a general guide and does not replace the advice of a qualified healthcare professional. Always consult with your doctor or another medical expert before embarking on any exercise program to ensure your safety and well-being.
[2] https://www.healthline.com/health/fitness/benefits-of-strength-training#benefits
