My Top 5 Gentle Movement Opportunities to Start on GLP-1 Medications
Incorporating movement into your routine is a vital part of enhancing your health and supporting weight loss while using GLP-1 medications like Ozempic, Wegovy, or Mounjaro. For many people, the idea of exercise can feel daunting, especially if you’re just beginning your journey. The good news is that you don’t have to jump straight into intense workouts to reap the benefits of physical activity. Gentle movement is a fantastic place to start, helping you ease into a more active lifestyle at your own pace.
Here are my top five gentle movement opportunities to consider while using GLP-1 medications:
1. Walking
Walking is one of the easiest and most accessible forms of exercise, making it a perfect choice for those just starting out. It requires no special equipment, can be done anywhere, and is gentle on the joints.
Start Small: Begin with a 5-10 minute walk around your neighbourhood or a local park and gradually increase the time as you feel comfortable.
Track Your Steps: Using a pedometer or smartphone app can help you monitor your progress and stay motivated.
Make It Social: Invite a friend or family member to join you for a stroll - it’s a great way to combine movement with connection.
2. Stretching and Flexibility
Stretching improves flexibility, reduces muscle tension, and helps with posture, which can be especially beneficial if you spend long hours sitting. Gentle stretching routines are ideal for easing into movement without overwhelming your body.
Morning Stretches: Start your day with light stretches to wake up your muscles and prepare for the day ahead.
Yoga for Beginners: Look for beginner yoga classes or online videos that focus on gentle poses to improve mobility and relaxation.
Listen to Your Body: Stretching shouldn’t be painful - move slowly and only go as far as feels comfortable.
3. Water-Based Activities
Water provides natural resistance, making it an excellent tool for gentle movement without placing strain on your joints. Activities like swimming or water aerobics are particularly helpful for those with mobility challenges or joint pain.
Swimming Laps: A leisurely swim can help improve cardiovascular health and strengthen muscles.
Water Walking: Walking through waist deep water adds resistance while supporting your body weight, making it a low impact way to stay active.
Join a Class: Many local pools offer water aerobics classes designed for beginners.
4. Chair-Based Exercises
Chair-based exercises are fantastic for anyone looking to build strength and flexibility from a seated position. These exercises are particularly useful if you have mobility issues or are recovering from an injury.
Seated Stretches: Use a sturdy chair to perform simple stretches for your arms, legs, and back.
Light Resistance Training: Incorporate light hand weights or resistance bands to build strength gradually.
Online Resources: Many online videos provide guided chair exercise routines tailored to different fitness levels.
5. Tai Chi
Tai Chi is an ancient practice that combine gentle, flowing movements with focused breathing. These low impact exercises promote relaxation, balance and coordination, making them an excellent choice for people like me, who are just starting to exercise more frequently. Tai Chi:
Improve Balance: The slow, deliberate movements can enhance stability and reduce the risk of falls.
Reduce Stress: The meditative nature of these practices helps lower stress and improve mental wellbeing.
Find a Class: Many community centres and online platforms offer beginner friendly Tai Chi sessions.
Why Gentle Movement Matters on GLP-1 Medications
While GLP-1 medications can help regulate appetite and blood sugar levels, incorporating movement into your routine is key to achieving the best results. Gentle exercises like those mentioned above are an excellent way to ease into an active lifestyle without overwhelming your body.
Remember, the goal is consistency, not intensity. Start small, choose activities you enjoy and celebrate every step forward. Over time, you may find that gentle movement becomes an integral and enjoyable part of your everyday life, supporting your health and wellbeing long term.
