In the era of ozempic, exercise matters more than ever!

In recent years, medications like Ozempic and Mounjaro have become more widely used to support weight loss and the management of type 2 diabetes. These medications can be powerful tools, but it’s important to understand that they are not magic bullets. While they may help reduce appetite and improve blood sugar control, they don’t replace the need for movement. In fact, if you’re taking one of these medications, exercise becomes more important than ever.

Here’s why:

1. Protecting Bone Health

Rapid or significant weight loss whether from medication, diet, or surgery—can increase the risk of bone density loss. This is because your bones adapt to the loads you place on them. When you lose weight, the load on your bones decreases, and without resistance training or weight-bearing exercise, bones can become weaker over time.

What to do:

• Prioritise resistance training (weights, bands, bodyweight exercises) at least 2–3 times per week.

• Include impact or weight-bearing activity like skipping, hiking, or even light jogging if appropriate.

• Pair exercise with adequate calcium and vitamin D intake. These medications should ALWAYS be combined with an appointment with a Dietitian.

2. Preserving Muscle Mass & Metabolism

One of the lesser-known risks of relying solely on medications for weight loss is muscle loss. If your body sheds weight too quickly, a good portion of that can come from lean muscle tissue. Muscle is critical, not just for strength and daily function, but also for maintaining a healthy metabolism. Losing muscle can slow your metabolic rate, making it harder to keep weight off long term. Muscle atrophy associated with weightloss medications can be up to 30% for some muscle groups!

What to do:

• Lift weights or perform resistance exercise regularly.

• Ensure you’re eating enough protein to support muscle recovery and growth.

• Add some form of high-intensity interval training (HIIT) or circuit-based exercise for an extra metabolic boost.

3. Supporting Longevity & Quality of Life

The ultimate goal of weight management and health isn’t just to change the number on the scale, it’s to live longer and better. Exercise improves:

• Cardiovascular health (stronger heart, lower blood pressure, better circulation).

• Cognitive function (reduced risk of dementia and improved mental sharpness).

• Emotional wellbeing (exercise is one of the most effective natural treatments for anxiety and depression).

Medications can support weight loss, but only exercise can help you stay strong, mobile, and independent as you age.

4. Building a Sustainable Lifestyle

Medications like Ozempic and Mounjaro can reduce appetite, but they don’t teach you how to move, fuel, and care for your body. Without lifestyle changes, there’s a risk of regaining weight when medication is stopped. Exercise is one of the most reliable long-term tools for keeping your health on track, giving you:

• A higher “calorie allowance” through improved energy expenditure.

• Daily structure and routine.

• A community and sense of achievement (especially in a supportive setting like ours at Studio 99).

Key Takeaways

• If you’re taking Ozempic or Mounjaro, exercise isn’t optional, it’s essential.

• Resistance training protects bone and muscle health.

• Aerobic and functional exercise supports metabolism, heart health, and long-term independence.

• Combining medication with an active lifestyle gives you the best chance at lasting results and improved quality of life.

If you’re currently on these medications or considering them, chat with one of our exercise physiologists. We can help design a program tailored to your needs of protecting your bones, preserving muscle, and making sure your weight loss journey also builds long-term health and strength.