The popularity of drugs like Ozempic (semaglutide) and Mounjaro (tirzepatide) has skyrocketed due to their effectiveness in aiding both celebrities and everyday individuals in shedding excess weight. However, many uncertainties still surround these medications, with a common inquiry being: Can you engage in physical activity while taking Ozempic, Wegovy, Rybelsus, Mounjaro, and Zepbound?
These drugs, collectively referred to as incretin mimetics or GLP-1 (glucagon-like peptide-1) medications, can help decrease appetite but may also lead to digestive issues such as nausea, resulting in feelings of fatigue and lack of motivation. So, is it advisable to exercise while on Ozempic and similar drugs? Let's delve into what the experts have to say.
Is Exercise Recommended with Ozempic and Mounjaro?
"Not only is it possible to exercise while taking Ozempic, it is highly encouraged," states Dr. Sergio Alvarez, MD, the medical director of Mia Aesthetics in Miami. "Ozempic and similar weight-loss medications can expedite your weight-loss journey, but there is a risk of regaining lost weight once you discontinue their use."
Experts emphasize that drugs like semaglutide and tirzepatide should complement healthy lifestyle habits rather than serve as a sole solution. "Weight-loss medications are designed to support you as you adopt a nutritious diet and exercise routine. They should not be seen as a substitute for these practices," adds Alvarez.
However, it is crucial to select a workout regimen that suits you, and prolonged use of these medications necessitates additional considerations. They are also linked to potential serious issues like pancreatic inflammation or pancreatitis, underscoring the importance of careful evaluation before commencing treatment, including thorough consultation with a healthcare professional.
The Importance of Exercising While Taking Weight Loss Drugs
Here's why initiating or maintaining a regular exercise routine while on GLP-1 drugs is crucial.
Sustain weight loss
The average weight loss achieved with these medications is approximately 15% of total body weight, but the sustainability of pharmaceutical weight management is questionable. To ensure enduring weight loss, engaging in an exercise regimen is strongly recommended.
"Establishing and ingraining new healthy habits is the most effective way to ensure that your weight loss is permanent," asserts Alvarez. "This approach is key to preventing weight regain in the event that you need to discontinue Ozempic."
Additional benefits beyond weight loss
"Regular physical activity can enhance weight loss outcomes, boost insulin sensitivity, and enhance blood sugar regulation," notes Reza Elmardi, CSCS, RD, a certified strength and conditioning coach and registered dietitian based in New York City. "It can also yield mental health benefits by reducing stress and fostering a positive mindset."
The use of incretin mimetics often results in greater muscle loss compared to other weight loss methods, primarily due to the rapid pace of weight reduction. Regular exercise, particularly incorporating resistance training, can help mitigate this loss of lean muscle mass, known as sarcopenia.
Furthermore, these drugs do not enhance strength, bone density, or cardiovascular endurance like exercise does.
Nevertheless, experts emphasize that the appropriate intensity, duration, and type of exercise depend on individual factors such as current health status, fitness level, and existing medical conditions.
Tips for Initiating Exercise on Semaglutides or Tirzepatides
Consider these guidelines before embarking on a new exercise regimen while using weight loss medications.
1. Seek guidance from your healthcare provider
"Before commencing any exercise plan, it is essential to consult with your healthcare provider, especially if you are taking weight-loss drugs like Ozempic," advises Elmardi. "They possess a comprehensive understanding of your medical history and can offer tailored guidance based on your specific circumstances."
2. Start gradually
If your healthcare provider approves exercise while on semaglutide or a similar medication, it is imperative to begin slowly and progressively increase the intensity and duration of your workouts, according to Elmardi. "This approach allows your body to adapt and reduces the risk of overexertion or injuries."
"As your body adjusts to the weight loss medication and exercise, you can incrementally raise the intensity of your workouts," Elmardi suggests. You may extend your walks, transition to jogging or cycling, or incorporate other aerobic activities like dancing. Even activities such as gardening qualify as moderate-intensity exercises – anything that elevates your heart rate.
3. Ensure adequate calorie intake
"Since these types of weight-loss drugs suppress appetite, consuming enough calories, particularly protein, to maintain and develop muscle mass can be challenging," explains Kerri Howell, NASM-CPT, ACE-CPT, NASM-CNC, PN1-NC, PN1-SSR, a certified personal trainer based in New York.
Ensuring a well-rounded diet that includes sufficient protein, healthy fats, and complex carbohydrates for energy is essential. Planning your meals can significantly aid in this endeavor – it is simpler than it appears.
