This Is the Best Type of Exercise for People on Weight Loss Drugs Like Ozempic

Emily Laurence
·5 min read
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Beautiful woman on Ozempic exercising outdoors

More than 9 million people are taking Ozempic, Wegovy, or a similar drug prescribed to help with type 2 diabetes and weight loss. For people who need them, these drugs can be life-changing, helping lower the risk for life-threatening health conditions, such as heart problems.

While drugs like these are beneficial, it would be a mistake to think that they are a complete substitute for eating a balanced, nutrient-rich diet and getting regular exercise. If you’re taking a weight loss drug, you may be wondering what exactly you should know when it comes to exercise. Is there one type of workout that will help you see results faster and for longer? Here, an obesity doctor shares everything you need to know.

Related: Thinking About Trying Ozempic? Here's What You Can Expect, Week By Week

How Do Weight Loss Drugs Like Ozempic Work?

Dr. Jihad Kudsi, MD, the Medical Director of Bariatric Surgery at the University of Chicago/LaGrange Hospital, Chair of Surgery at Duly Health and Care, and the author of Sleeve Gastrectomy Surgery Unleashed, explains that semaglutide, the genetic form of Ozempic, works in three ways to lower blood sugar. First, it helps the pancreas produce more insulin when blood sugar is high. Second, it prevents the liver from making and releasing too much sugar. Third, it slows down food leaving the stomach.

“Ozempic is approved by the Food and Drug Administration for adults with type 2 diabetes to lower blood sugar, along with diet and exercise, and reduce the risk of major cardiovascular events such as heart attack, stroke or death in adults with type 2 diabetes and known heart disease. While not for weight loss, Ozempic may help people lose some weight,” Dr. Kudsi says.

Related: The Top Foods to Limit When You're on Weight Loss Drugs Like Ozempic, According to Doctors Who Specialize in Obesity 

Wegovy works by slowing down the emptying of food from the stomach. It also binds to the GLP-1 receptor, boosting the release of GLP-1. GLP-1 is a hormone that regulates appetite and provides the feeling of fullness. For these reasons, people taking Wegovy eat less, which leads to weight loss.

The Best Type of Exercise for People Taking Weight Loss Drugs Like Ozempic

Dr. Kudsi emphasizes that maintaining a healthy diet and exercising regularly are still important if someone is taking a weight loss drug like Ozempic or Wegovy. “Ozempic could help people lose some weight. However, the drug alone won't guarantee good health and a healthy lifestyle is essential,” he says.

Dr. Kudsi says that exercise is an important part of any healthy lifestyle, whether you’re taking weight loss medication or not. “Exercise can help burn calories, boost metabolism, promote general health and well-being and keep your heart healthy,” he says. Dr. Kudsi adds that taking Ozempic could lead to some degree of muscle loss, another reason why exercise is important while taking the drug.

Related: The Unexpected Health Benefit of Weight Loss Drugs Like Ozempic That No One's Talking About

With this in mind, he says that it’s important for people taking prescription weight loss drugs to do both aerobic exercise regularly as well as strength training. “A well-rounded approach includes aerobic exercises like brisk walking or cycling for at least 150 minutes per week, spread over three days to enhance cardiovascular health. Incorporating strength training activities, such as weightlifting or bodyweight exercises, at least two days a week can help build muscle and improve insulin sensitivity,” he says.

If these recommendations sound familiar to you, they should. The American College of Sports Medicine recommends the exact same guidelines. Regular aerobic exercise not only helps with weight loss, it’s also important for heart health. This is because aerobic exercise increases circulation, which helps lower blood pressure. Strength resistance training is important because it helps protect against muscle mass loss, which as Dr. Kudsi pointed out, weight loss drugs like Ozempic can cause. It also helps keep bones strong.

In addition to aerobic exercise and strength training, Dr. Kudsi says that activities that focus on flexibility and balance, like yoga or tai chi, are also beneficial because they contribute to overall healthy well-being. “It's crucial to start gradually and choose activities that are enjoyable,” he adds. “Having a friend to exercise with not only adds a social and enjoyable aspect to physical activity, but also provides motivation, support and accountability, making it more likely for individuals to stay consistent with their exercise routine.”

If you take Ozempic, Wegovy or a similar drug and don’t do any type of exercise regularly, Dr. Kudsi says that you may not lose weight at all or be able to manage your diabetes effectively. “Lifestyle modifications play a crucial role in overall health, and relying solely on medication without addressing underlying lifestyle factors can limit the medication's effectiveness,” he emphasizes.

By eating healthy foods and prioritizing both aerobic exercise and strength training, you will be well on your way to living your healthiest life ever—and a prescription weight loss medication can help support these important steps. Just remember that for the drug to work, you have to do your part too. Otherwise, you likely won’t notice a difference.

Next up, find out how much weight you can expect to lose by taking Ozempic.

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