Walking is a simple yet effective way to maintain muscle, boost your fitness, and support sustainable weight loss — all without placing excess strain on your body.

Can you exercise on Ozempic or other GLP-1 medications?

The answer is a strong yes. Exercise and GLP-1 medications like Ozempic, Wegovy, and Zepbound are a powerful combination for improving weight loss and managing blood sugar levels. While these medications have transformed how we approach weight and diabetes management, they work best when paired with lifestyle changes — including a nutrient-rich diet and regular physical activity.

 

Pairing GLP-1 medications with exercise is crucial, especially when it comes to preserving lean muscle mass. GLP-1 medications can help with appetite regulation and weight loss, but they can also reduce muscle mass if not paired with the right fitness and dietary habits. The good news? Your GLP-1-friendly workout can begin with something as accessible as low-impact walking.

 

Walking is a gentle, effective way to improve your overall fitness, keep your muscles strong, and build lasting weight-loss habits — all without putting stress on your joints or increasing your blood sugar levels.

 

The Benefits of Low-Impact Walking

You don’t have to hit the gym or lift heavy weights to boost your metabolism and preserve muscle mass. While resistance training is important, it may not be the best fit for everyone. That’s where low-impact walking comes in. It’s an often overlooked yet essential part of an exercise routine.

 

Walking at a moderate pace (about three to four-and-a-half miles per hour) does more than just get you moving. It engages your muscles, boosts circulation, and helps preserve lean muscle mass, all while being gentle on your joints. It’s also a great way to support cardiovascular health.

 

Whether you’re transitioning from a sedentary lifestyle or need a joint-friendly way to stay active, walking can help with mobility and long-term physical function. It can reduce the risk of mobility issues in the future, allowing you to maintain an active, independent lifestyle. Every step counts toward improving your health — no impact required!

 

The benefits of low-impact walking include:

• Preserving lean muscle mass: Walking activates large muscle groups like your legs, glutes, hips, and core muscles. This helps prevent muscle atrophy and supports balance and coordination.
• Keeping your metabolism active: Walking builds muscle, which in turn helps boost your metabolism and supports a higher metabolic rate.
• Building sustainable weight loss habits: Consistency is key to weight loss. Walking is something we naturally do every day, so small changes, like parking farther away or taking a 15-minute walk after meals, can help you stick to a more active lifestyle.

 

How to Add Walking to Your Day-to-Day Schedule

The CDC recommends adults get 150 minutes of moderate-intensity activity per week, which breaks down to about 30 minutes a day, five days a week. If you’re new to exercise, start small and gradually build up. For example, aim to walk for 10 to 15 minutes a day for the first week, and then increase by 5 to 10 minutes each week until you hit that 150-minute goal. Small, consistent steps will lead to lasting progress!

 

To stay on track with your walking goals, use the S.M.A.R.T. method:

• Specific: Set a clear, actionable goal — like aiming for 10,000 steps a day.
• Measurable: Use a pedometer, smartwatch, or fitness tracker to monitor your progress.
• Achievable: Begin with a manageable starting point — like 500, 1,000, or 1,500 steps per day — and gradually increase over time.
• Relevant: Understand why walking matters to you, whether it’s managing blood sugar, improving fitness, or just being able to play with your grandkids.
• Time-Bound: Set a timeframe to achieve your goal — for instance, aim to reach 10,000 steps within 30 days or a pace that suits your lifestyle.

 

Additional tips to add more walking to your day:

• Park farther away from your destination
• Take the stairs instead of the elevator
• Schedule a daily walk
• Listen to a podcast, music, or audiobook while walking
• Catch up with friends or family during a walk
• Offer to walk a neighbor’s dog

 

The Importance of Preserving Muscle Mass during Weight Loss

When you’re using GLP-1 medications like Ozempic or Zepbound, exercise is crucial for maintaining lean muscle mass. As you lose weight, both fat and muscle can decrease. However, muscle is metabolically active, meaning it burns calories even at rest. So the more muscle mass you have, the higher your resting metabolic rate, which can help with long-term weight management.

 

While GLP-1 medications can help with weight loss by reducing appetite and overall caloric intake, they may also accelerate muscle loss if not paired with physical activity. This is why it’s essential to combine exercise with a protein-rich diet. A focus on preserving muscle through activity and fueling it with lean protein can help ensure you maintain your metabolism while losing fat.

 

The Importance of Lean Protein during Active Weight Loss

If you’re taking GLP-1 medications for weight loss, protein is a key nutrient to focus on. Protein plays a vital role in maintaining muscle and supporting overall bone health. For those with type 2 diabetes, especially while using GLP-1 medications, maintaining muscle mass is crucial for strength, mobility, and long-term health.

 

A protein-rich diet helps you keep up with daily tasks like carrying groceries, climbing stairs, or playing with your kids and grandkids. Protein needs vary depending on your age, gender, weight, and activity level, so it’s a good idea to consult with your healthcare provider to figure out the amount of protein that’s right for you while on GLP-1 medications.

 

Your healthcare provider can help you create a personalized nutrition plan to preserve muscle mass, maintain energy levels, and improve your overall well-being throughout your weight loss journey.

Important note: Prior to starting any exercise program, be sure to consult with your healthcare provider to make sure it’s right for you.

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