Exercise &
Movement Guide
Evidence-based guidance on safe, effective movement during your weight loss programme — from getting started, to resistance training for muscle preservation, to building a sustainable weekly routine. Includes a personal weekly activity planner and workbook exercises.
How to Use This Guide
This guide is designed to be worked through at your own pace. Each section builds on the last — start with Section 1 if you are new to exercise, or jump to the section most relevant to where you are right now. The weekly activity planner in Section 6 is the most practical tool: use it every week to plan and log your movement. Save your progress to your device using the "Save Progress" button, and load it again next time to continue where you left off.
Exercise is not a requirement of this programme, but it is one of the most powerful tools available to you. The evidence is clear: patients who combine GLP-1 receptor agonist treatment with regular physical activity lose more weight, preserve more muscle, feel better, and are significantly more likely to maintain their results long-term.
There are three specific reasons why exercise is particularly important during GLP-1 treatment:
Muscle Preservation
GLP-1 treatment causes calorie restriction, which carries a risk of muscle loss alongside fat loss. Resistance exercise is the most effective strategy to preserve muscle mass during weight loss.
Metabolic Health
Exercise improves insulin sensitivity, cardiovascular health, blood pressure, and cholesterol — all of which are commonly affected by excess weight and are further improved by physical activity.
Long-Term Maintenance
Physical activity is one of the strongest predictors of weight maintenance after treatment ends. Building an exercise habit now is an investment in your long-term results.
Ready to Take the Next Step?
Share your weekly planner and workbook notes with your Nurse Consultant Prescriber at your next appointment. They can help you refine your plan, address any barriers, and celebrate your progress.
References & Further Reading
[1] NHS. Physical activity guidelines for adults aged 19 to 64. nhs.uk/live-well/exercise
[2] Wilding JPH et al. (2021). Once-Weekly Semaglutide in Adults with Overweight or Obesity. NEJM, 384(11), 989–1002.
[3] Sandsdal RM et al. (2023). Combination of exercise and GLP-1 receptor agonist treatment reduces severity of metabolic syndrome, abdominal obesity, and inflammation. Cardiovascular Diabetology, 22, 41.
[4] Jensen SBK et al. (2024). Bone health after exercise alone, GLP-1 receptor agonist treatment, or combination treatment. JAMA Network Open, 7(6), e2420088.
[5] Westcott WL. (2012). Resistance Training is Medicine: Effects of Strength Training on Health. Current Sports Medicine Reports, 11(4), 209–216.
[6] NICE. (2023). Obesity: identification, assessment and management. Clinical Guideline CG189. nice.org.uk
[7] American College of Sports Medicine. (2022). ACSM's Guidelines for Exercise Testing and Prescription, 11th Edition.
Medical Disclaimer: This guide is for general educational purposes and does not constitute personalised medical or exercise advice. Individual circumstances vary. Always consult your Nurse Consultant Prescriber or GP before beginning a new exercise programme, particularly if you have cardiovascular conditions, joint problems, or other health concerns. Stop exercising and seek medical attention if you experience chest pain, severe breathlessness, or dizziness.
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