Exercising on Ozempic and Mounjaro: What You Need to Know
The recent popularity of medications like Ozempic (semaglutide) and Mounjaro (tirzepatide) has ignited conversations about weight loss and overall health. These medications, which are classified as incretin mimetics or GLP-1 (glucagon-like peptide-1) drugs, have gained traction not just among celebrities, but also everyday people looking to shed pounds. While they play a significant role in appetite reduction and weight loss, many individuals are left questioning whether it’s safe or advisable to exercise while using them. In this article, we’ll explore this important topic with insights from medical professionals.
Can You Work Out on Ozempic and Mounjaro?
The short answer is yes; you can exercise while taking Ozempic and Mounjaro, and experts actually recommend it. Sergio Alvarez, MD, medical director of Mia Aesthetics in Miami, advocates for integrating exercise into your routine when using these medications. “Ozempic and similar weight-loss medications can help accelerate your weight-loss journey,” he explains. However, he warns that without accompanying lifestyle changes, particularly regarding diet and exercise, there’s a risk of regaining the lost weight once you stop taking these drugs.
Weight loss medications should be seen as tools that support the implementation of healthy lifestyle choices, rather than as stand-alone solutions. "They are not intended to replace healthy habits," emphasizes Dr. Alvarez. Therefore, adopting an exercise routine while on these medications is pivotal not just for weight loss, but for overall better health.
It is crucial, however, to consult with your healthcare provider before starting any exercise regimen. The effects of these medications can vary from person to person, and certain medical considerations — including possible side effects like nausea or digestive issues — should be taken into account during your weight-loss journey.
Why You Should Exercise While Taking Weight Loss Drugs
Staying active while on GLP-1 medications offers various benefits that go beyond mere weight loss.
Help Keep Weight Off
Research indicates that the average weight loss with these drugs can range around 15% of total body weight. However, maintaining this weight loss can be challenging. Dr. Alvarez notes that establishing and sticking to healthy habits is one of the best strategies for ensuring lasting weight management. In other words, consistent exercise can serve as a buffer that helps to prevent weight regain if you need to stop taking medications like Ozempic.
Benefits Beyond Weight Loss
Engaging in regular physical activity can enhance weight loss results, improve insulin sensitivity, and assist in better blood sugar control. Reza Elmardi, certified strength and conditioning coach and registered dietitian, stresses that the mental health advantages shouldn’t be overlooked. Exercise can significantly alleviate stress and foster a positive outlook on life.
Moreover, rapid weight loss from certain medications is often accompanied by muscle loss, a condition known as sarcopenia. By incorporating resistance training and other exercise modalities, individuals can limit the loss of lean mass, which is crucial for metabolic health and functional fitness as we age.
How to Start Exercising on Semaglutides or Tirzepatides
If you’re considering exercise while using weight loss medications, here are essential tips to set you up for success:
1. Consult Your Healthcare Provider
Before diving into a new fitness routine, it’s vital to communicate with your healthcare provider. They can better understand your medical history and offer personalized advice, ensuring your exercise plan is safe and effective.
2. Start Slow
Once you receive the go-ahead from your provider, begin with lower-intensity activities. Gradually increase both the intensity and duration of your workouts to prevent overexertion and minimize the risk of injury. This incremental approach allows your body to adapt to both the medication and the exercise regimen more comfortably.
3. Consume Enough Calories
One common challenge with medications like Ozempic and Mounjaro is appetite suppression, which can make it difficult to consume sufficient calories, particularly protein. Kerri Howell, a certified personal trainer and nutrition coach, emphasizes the importance of a balanced diet. Ensure you’re eating enough protein, healthy fats, and complex carbohydrates to fuel your workouts and support muscle growth. Meal planning can simplify the process of achieving balanced nutrition even while dealing with decreased appetite.
4. Include Variety
Engaging in different types of activities can keep your routine fresh and enjoyable. Whether it’s walking, cycling, swimming, or dancing, find something that excites you and suits your fitness level. Don’t forget, even moderate-intensity activities like gardening can count towards your daily movement goals.
Conclusion
The rise of medications like Ozempic and Mounjaro has opened new avenues for weight loss and health management, but integrating exercise into your routine is paramount for achieving sustainable results. By consulting your healthcare provider, starting slow, and embracing a balanced diet, you can optimize your experience on these medications and create lasting change in your lifestyle. Remember, the ultimate goal is not just to lose weight, but to cultivate a healthier, more active life.
