The Importance of Working Out While Taking Ozempic and other GLP-1 Medications
Ozempic and other GLP-1 drugs have recently gained broader attention in discussions about weight loss.
With more people taking Ozempic and other GLP-1 drugs for weight loss, it’s important to remember that these medications should be taken under the advisement of a doctor, while also maintaining a well-balanced lifestyle. We believe that people are increasingly prioritizing their health, and for those taking weight loss medication at the advisement of their doctor, it’s just one piece of their overall health and not a substitute for working out or lifelong health & wellness changes. After all, working out and focusing on your physical health is not just about how you look, it’s how you feel, too.
What are GLP-1 Medications?
Ozempic and other GLP-1s are medications classified as a glucagon-like peptide-1 (GLP-1) receptor agonist and are primarily prescribed to manage type 2 diabetes in adults by helping to regulate blood sugar levels. Ozempic and other GLP-1s have also garnered attention for their ability to promote weight loss by slowing digestion and curbing appetite. It's essential to recognize that these GLP-1s are usually prescribed as part of a comprehensive treatment plan, which may involve lifestyle modifications—such as dietary changes and increased physical activity—alongside other medications. As with any medication, potential side effects and risks should always be discussed with a healthcare provider before use.
Looking for Ways to Complement Ozempic and GLP-1s? Consider these Tips:
Taking Ozempic or another GLP-1 drug is just one piece of the puzzle when it comes to overall health & wellness. Here are five things to incorporate into your lifestyle if you’re taking a GLP-1 drug.
1. Move Your Body!
Regular exercise is a cornerstone of a healthy lifestyle and is crucial to not only weight loss, but overall physical and mental health. Some initial research has shown that people using weight loss drugs exercise more often after they start taking medication, which could be the motivation you need to start—or restart—a fitness routine.
Divided into strength training and cardio, a varied exercise routine makes everyday tasks easier, burning more calories than cardio alone.
Strength training, often overlooked in weight loss efforts, brings additional benefits such as improved posture, endurance, and a toned body. Even if you are taking a GLP-1 drug, strength training can help you maintain or regain muscle mass. However, a balanced approach combining strength and cardio exercises is the most effective for weight loss, maximizing health benefits and results.
Some of our favorite strength exercises that target different muscle groups include:
- Core: Flutter Kicks, Modified In and Outs, Plank and Side Plank
- Legs: Dumbbell Goblet Squat, Split Jumps, Donkey Kick
- Arms: Dumbbell Alternating Hammer Curl, Resistance Band Chest Press
- Whole Body: Jumping Jacks, Push-Up to Side Plank
Exercise can have TONS of benefits beyond weight loss alone. For example, regular fitness activities give you a boost that can lead to:
- Improved heart health
- More energy
- Better mental health
- Improved immune system
- Lower blood pressure
- Reduced stress and anxiety
- Better sleep
Inspired to get moving? Don’t face your health journey alone. At Planet Fitness, we’re here to help everyone achieve their individual health and wellness goals through accessible, affordable and judgement free fitness. Find a local gym for support and expert guidance when you need it.
2. Focus on More Whole Foods
Balancing whole foods in your diet is pivotal for effective weight management. Incorporating vegetables, high-fiber foods like oats and bananas, whole grains, and vitamin-rich foods such as lean meats and leafy greens aids digestion, boosts metabolism and provides a sustained feeling of fullness.
Including more of these foods not only supports weight loss but also promotes better overall well-being by ensuring a diverse and nutrient-dense diet. Recognizing the significance of whole foods and their positive impact on digestion and metabolism underscores the importance of a balanced and nourishing diet in your weight loss and fitness journey.
3. Prioritize Those Zzzzz’s
Quality sleep is a vital but often overlooked aspect of overall health (and even successful weight loss). Short sleep duration—aka anything less than seven hours a night—has been linked to a higher chance of developing obesity, emphasizing the connection between sleep and weight. Counting up the benefits of sleep is easier than counting sheep! Prioritizing sleep supports the immune system, reduces stress, and regulates appetite hormones, contributing to a healthier you.
Finding it difficult to drift into dreamland each night? We get it. Here are some of our favorite tips & habits that can improve your sleep health:
- Be Consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.
- Create a Sleep Sanctuary. Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.
- Less Screens, More Zzzz’s. Distracting electronic devices, such as TVs, computers, and smartphones, should be turned off and away from the bedroom.
- Eat Early. Avoid large meals, caffeine, and alcohol before bedtime.
- Get Moving. Being physically active during the day can help you fall asleep more easily at night.
Consistent sleep habits and recognizing sleep as a non-negotiable priority will complement other lifestyle changes, creating a well-rounded approach to achieving good physical and mental health.
4. Manage Stress Effectively
The impact of stress on overall health is substantial. It’s no surprise that high stress levels can affect your mental well-being, but stress can influence your physical health as well.
Specific to weight loss, prolonged stress can contribute to the buildup of belly fat by causing higher cortisol levels. Adding physical activity or stress-relieving exercises to your regimen can transform your body and indirectly help manage weight.
Accepting stress management as a necessary component of a balanced lifestyle allows you to make healthier choices and helps lead to long-term successes like weight loss.
Some other ways to combat everyday stress include:
- Meditation & mindfulness
- Journaling
- Getting outside in nature
- Listening to feel-good music
5. Drink Some High-Quality H2O
Staying hydrated is a fundamental aspect of maintaining overall health and vital in achieving and sustaining weight loss. Mayo Clinic recommends that adults consume about 15.5 cups (3.7 liters) of fluids daily for men and 11.5 cups (2.7 liters) for women.
Adequate hydration boosts metabolism, enhancing the body's ability to process nutrients and burn calories efficiently. Proper fluid balance is crucial for optimizing exercise performance, preventing fatigue and dizziness, and supporting endurance during workouts.
Additionally, staying hydrated helps manage appetite by distinguishing between true hunger and the body's need for fluids, contributing to portion control.
If drinking over 100 ounces of water a day sounds like a tall task, many fruits and vegetables, such as watermelon and spinach, are nearly 100% water by weight.
Make hydration a habit by incorporating it into your routine, and you'll discover its powerful impact on various bodily functions, supporting your overall health and fitness goals.
The Benefits of Maintaining a Healthy Weight
There may be a variety of reasons you’re looking to lose weight, which are personal to you. As the Judgement Free Zone®, Planet Fitness isn’t worried about why you want to lose weight; instead, we focus on how weight affects your overall health and how we can be a partner in achieving your goals.
First, it’s important to note that the term “healthy weight” varies person-to-person. Why? Simple: every body is different. The number on the scale alone can’t tell us whether a person is healthy or not, however, too much body fat—and similarly, too little—can become a health risk for certain individuals, according to the CDC.
With that said, maintaining a healthy weight for your body and build can have many benefits. For example, it can lower your risk of developing chronic conditions, such as diabetes and heart disease, that pose serious health risks. However, the significance of maintaining a healthy weight extends beyond physical well-being.
Healthy weight maintenance also positively impacts mental health, fostering a sense of well-being and reducing the risk of mental health conditions like depression and anxiety. When you care for your body, you also nurture your mind, contributing to a more positive and resilient mental state.
Your Health Journey
Embarking on a journey to improve your overall health—physical and mental—is an incredible undertaking that can lead to many benefits in your life. Congratulations on taking the first step! To stick with it, we recommend setting realistic and specific goals at the start.
Establishing achievable goals keeps you accountable and motivated throughout the process. Being realistic about your expectations ensures a sustainable approach, focusing on gradual changes rather than quick fixes.
While Ozempic and other GLP-1 drugs are a necessary option for some people, you should always have a well-rounded approach to weight loss and better health by exercising regularly, incorporating whole foods, prioritizing sleep, managing stress, and staying hydrated.
As you continue your fitness journey, you should regularly monitor your progress. Remember, progress will show in ways other than the number on the scale. Progress might show as having more energy, a greater ability to move your body and joints, or a noticeable improvement in your mental well-being. No matter what, always celebrate the milestones achieved along the way—big and small. Utilizing free tools like the PF App can provide expert guidance and support, enhancing your journey towards a healthier and more vibrant version of yourself.
Feel ready to take the first step towards a healthier life? Get started now for free on the PF App.