Thriving on Weight Loss Medication: Why Exercise is Still Your Best Ally
It’s exciting that new weight loss medications are making it easier to shed pounds. But before you ditch your gym membership, remember this: exercise offers a wealth of benefits that go far beyond weight loss, benefits that pills simply can’t replicate.
The Power of Movement
“Exercise is good for everything from cognition and mental health benefits such as preventing neurocognitive disorders like Alzheimer’s disease to cardiovascular benefits like preventing mortality from cardiovascular disease, maintaining vascular function, and improving lung strength and lung function,” says Christina Dieli-Conwright, an associate professor in the Department of Nutrition at the T.H. Chan School of Public Health. “Exercising regularly can even benefit the gastrointestinal system, like gut motility, digestion and the gut microbiome. … Depression, anxiety, sleep, fatigue, pain — I can’t think of a body system that is not benefited by exercise.”
Think of exercise as a powerful complement to your weight loss medication. While the medication may help you lose weight, exercise strengthens your heart, improves your mood, regulates blood sugar, and even helps prevent cancer. It’s about feeling good, not just looking good.
More Than Calorie Burning
It’s true that exercise burns calories, but it’s not just about creating a calorie deficit. A 2019 study showed that 7 to 15 hours of moderate-intensity exercise per week significantly lowers the risk of seven types of cancer. Another study found that physical activity is associated with a lower risk of all-cause mortality and cardiovascular disease. These benefits are independent of weight loss, highlighting the unique and powerful role of exercise in overall health.
Building a Sustainable Routine
Starting an exercise routine can feel daunting, but it doesn’t have to be. Start small, find activities you enjoy, and gradually increase the intensity and duration. Aim for a mix of cardio and strength training, and remember to break up long periods of sitting with short bursts of activity.
“That way you get a little bit of benefit,” advises I-Min Lee, a professor in the Department of Epidemiology at the Chan School, “and it’s also very encouraging, because if it’s an amount that’s doable, and you succeed, it might make you want to do more.”
Focus on the Non-Scale Victories
Don’t get discouraged if the number on the scale isn’t moving as quickly as you’d like. Pay attention to how you feel. Are you sleeping better? Do you have more energy? Can you climb stairs without getting winded? These “non-scale victories” are important indicators of progress and can be incredibly motivating.
The Bottom Line
Weight loss medication can be a helpful tool, but it’s not a substitute for healthy habits. Exercise, even with medication, is crucial for maximizing your results and achieving long-term well-being. By embracing physical activity, you’re not just losing weight, you’re investing in a healthier, happier future.
Source: Harvard Gazette, January 17, 2025