Exercise Recommendations
Exercise helps preserve muscle, improves mood, boosts metabolism, and enhances long-term weight loss.
🔑 Key Guidelines
| Goal | Recommendation |
| ✅ Start Slow | Begin with low-impact activities, especially if you were inactive before. |
| 🕒 Consistency Over Intensity | Aim for regular movement, even if it’s short sessions. |
| 🚫 Listen to Your Body | Nausea and fatigue are common side effects of Wegovy. Modify workouts as needed. |
| 🧂 Stay Hydrated & Fuelled | Drink plenty of water. Eat small meals/snacks to prevent dizziness. |
| 📈 Progress Gradually | Increase intensity or duration only when you feel ready. |
🏋️♂️ Types of Recommended Exercise
1. Cardio (150–300 min/week)
Great for heart health and fat loss
Examples:
- Walking
- Cycling
- Swimming
- Elliptical
- Water aerobics
💡 Start with 10–15 minutes daily. Add 5-minute increments weekly.
2. Strength Training (2–3x/week)
Helps preserve muscle during weight loss
Examples:
- Bodyweight (squats, push-ups, lunges)
- Resistance bands
- Dumbbells or machines
- Pilates or yoga
💡 Do 1–2 sets of 8–12 reps per exercise. Focus on major muscle groups.
3. Flexibility & Mobility (Daily or as needed)
Improves posture and reduces injury risk
Examples:
- Stretching (after workouts)
- Foam rolling
- Gentle yoga or Tai Chi
⚠️ Special Considerations While on Weight Loss Medications
- Nausea: Time your workouts when symptoms are mild (often early in the day).
- Energy Levels: Fatigue is normal at first—reduce workout time or switch to light movement like walking or stretching.
- Dizziness/Low Blood Sugar: Don’t exercise on an empty stomach. Try a light snack like a banana or whole-grain toast.
🗓️ Sample Weekly Plan (Beginner-Friendly)
| Day | Activity |
| Mon | 20-min walk + stretching |
| Tue | Bodyweight strength (20 mins) |
| Wed | Rest or yoga |
| Thu | 25-min walk or cycling |
| Fri | Strength training + light cardio |
| Sat | Active fun (dance, hike, swim) |
| Sun | Rest or gentle stretching |
📌 Final Tips
- Track progress: Use a journal or app to stay motivated.
- Set goals: Focus on how you feel and what your body can do—not just the scale.
Talk to your provider: Always consult your healthcare team before starting a new exercise program.
