Medications like Ozempic and Wegovy can be powerful tools for weight management, but pairing them with exercise is essential for optimal results. Still, because these drugs alter appetite and energy, jumping into intense workouts too soon can backfire.
Here’s how to design a safe, balanced exercise routine that complements your prescription and supports lasting success.
Why Exercise Matters
Physical activity improves insulin sensitivity, builds lean muscle, and boosts metabolism—all crucial for long-term weight stability. Combined with GLP-1 medications, it enhances fat loss while preserving strength.
However, reduced food intake can sometimes lead to dizziness or fatigue, so pacing and recovery are key.
Phase 1: Getting Started (Weeks 1–4)
During early treatment, focus on gentle movement while your body adapts.
- Walking: 20–30 minutes daily at an easy pace
- Stretching or yoga: Improves digestion and circulation
- Body-weight mobility exercises: Arm circles, squats, wall push-ups
If you feel tired or nauseous, shorten sessions instead of pushing through.
Phase 2: Building Routine (Weeks 5–8)
As side effects settle, gradually increase duration and intensity.
- Add light resistance training two or three times weekly (bands or dumbbells).
- Include low-impact cardio such as cycling, swimming, or elliptical.
- Warm up for 5 minutes and cool down with stretches to prevent muscle tightness.
Aim for 150 minutes of moderate activity per week, as recommended by Diabetes Canada.
Phase 3: Strength and Endurance (After 2 Months)
Once you tolerate medication well, focus on full-body fitness:
- Strength: Squats, lunges, planks, light deadlifts
- Cardio: Interval walks, hill climbs, or dance workouts
- Flexibility: Yoga or foam-rolling sessions twice a week
Consistency is more valuable than intensity.
Hydration and Fuel
Because semaglutide can cause dehydration or slower digestion:
- Drink water before, during, and after exercise.
- Eat small protein-rich snacks (like yogurt or nuts) one hour before activity.
- Avoid working out immediately after injecting your medication.
Recognize Warning Signs
Stop and rest if you feel:
- Dizziness or blurred vision
- Shortness of breath out of proportion
- Unusual fatigue or cramping
Contact your pharmacist or doctor if symptoms persist.
How Pharmacists Support Exercise Safety
At Viva Health Pharmacy in Richmond Hill, we:
- Advise on ideal injection timing relative to workouts
- Monitor for medication-related dehydration or nutrient gaps
- Recommend safe supplements such as electrolytes or vitamin D
- Provide coordination with your healthcare provider if adjustments are needed
Long-Term Mindset
Successful weight management isn’t about short bursts of exercise but consistent habits.
Find movement you enjoy—walking with family, gardening, light gym sessions—and make it part of your lifestyle.
