Staying active when taking weight loss medicines

Weight loss medicines can lead to some loss of muscle as well as fat during weight loss. Staying active, especially doing strength‑based exercises, is one of the best ways to:

• protect your muscles against muscle loss (wastage)
• support healthy weight loss and your metabolism
• boost your mood
• improve your overall health while using these medicines, and your long-term wellbeing when you stop taking them

Below is simple, easy to follow advice to help you stay healthy and active.

Benefits of staying active

• It prevents muscle loss. Weight loss medicines can reduce both fat and muscle. Losing too much muscle can affect your strength, balance, and energy levels.
• It helps your metabolism stay healthy. Muscle burns more calories than fat does, even when you’re resting. Keeping your muscles strong can make it easier to lose or maintain your weight.
• It supports bone health. Weight‑bearing and strength exercises help protect your bones as you age.
• It improves everyday life. Staying active can help with balance, reduce the risk of falls, and make day to day tasks easier, such as like climbing stairs or carrying shopping.

Benefits of building and keeping muscle

• Better metabolism. Muscle uses more energy than fat does, helping your body burn more calories.
• Improved blood sugar control. Exercise helps your muscles take up sugar from your blood, which supports healthy blood glucose levels.
• More strength for daily tasks. Activities like cooking, cleaning, and walking become easier.
• Better balance and mobility. It helps reduce the risk of trips and falls and keeps you independent.

How much activity to aim for

You should try to reduce your sitting time, and move around regularly. This is particularly important if you sit for long periods (such as at a desk).

The greatest health gain happens when you go from 'no activity' to 'some activity'. Even 5 minutes of exercise can provide meaningful health benefits for people who are generally inactive. The benefits continue to increase as your activity levels increase.

Even getting up and moving about a small amount will benefit your health. You can try starting with something that's built in to your current routines, such as walking to a bus stop slightly further away. 

These are the standard NHS exercise recommendations for adults.

Aerobic activity (to support heart and lung health)

Aim for 150 minutes (2.5 hours) of moderate activity or 75 minutes of vigorous activity each week.

Aim to feel a noticeable increase in breathing rate and heart rate.

Good exercises for this include brisk walking, cycling, and swimming.

Strength training (to protect your muscles and bones)

Aim to do 8 to 12 repetitions of each exercise at a session, and try to do 2 or 3 sessions each week. You should do exercises that work several muscles and joints at the same time (multi-joint exercises). You should perform each movement smoothly and with control.

Try to work all major muscle groups:

• legs and hips
• back
• chest
• stomach (core)
• shoulders and arms

Good exercises for this include bodyweight exercises, and ones where you use free weights or resistance bands. Gym machines can guide your movements and be helpful if you’re new to strength training, but you do not need to join a gym. Some parks or councils have outdoor gym equipment that you can use for free.

You do not need to have proper gym equipment for free weights training. You can use household items, such as:

• water bottles
• cans of food
• bags of rice

Strength exercise examples

The NHS has lots of good information and videos about exercises you can do without any equipment at all:

• Strength exercises
• Strength and flexibility exercise videos

The British Heart Foundation shows standing and sitting versions of 10 resistance band exercises to do at home

Arthritis UK also have standing and sitting resistance band workout sessions

The Royal Osteoporosis Society has information about different types of bodyweight, resistance and weights exercises

Age UK has enlisted Bill Bailey to help motivate you to exercise, in their Freedom to move videos

Practical tips to help you maintain a new exercise routine

• Start small. Begin with simple activities and build up gradually.
• Track your progress. Use a diary or app to keep motivated.
• Set goals. Setting small and realistic goals (short and long term) can be helpful for getting started and saying motivated.
• Stay hydrated. Drink water before, during, and after activity.
• Listen to your body. Stop if you feel sudden sharp or shooting pain, dizziness, or short of breath. Some discomfort and mild pain is expected during exercise and is not harmful.
• Choose activities you enjoy. You’re more likely to keep doing them in the long term.