Simple exercises to support weight management

If you’re working on managing your weight, whether through lifestyle changes alone or alongside a prescribed weight loss medication, exercise is one of the most valuable tools you have. 

It’s not just about burning calories: the right mix of movement helps protect the muscle you have, supports your heart and joints, and makes the whole process easier as you go along.

Below, we look at why exercise matters, why strength training deserves special attention if you’re taking weight loss medication, and some simple exercises you can start with today.

The benefits of exercise for weight management

Regular movement supports weight management in more ways than simply burning calories. 

It improves sleep quality, supports mental wellbeing, helps regulate blood sugar, and strengthens the heart and lungs.

One benefit that’s easy to overlook is what happens to your joints as the weight comes off. 

Carrying extra weight puts significant pressure on weight-bearing joints, particularly the knees and hips. 

As you lose weight, that pressure eases considerably. 

Losing around one pound in weight can remove roughly four pounds of pressure from the knees. 

This means that many people find exercise gets more comfortable as their weight management progresses: less strain, less discomfort, and more freedom of movement. 

It’s a positive cycle worth sticking with, even if the first few weeks feel harder than you’d like.

Exercise also has a modest anti-inflammatory effect, which can further ease joint stiffness and discomfort over time.

Strength training: especially important if you’re on weight loss medication

If you’re taking a prescribed weight loss medication, strength training deserves particular attention. 

Medications that reduce appetite naturally lead to eating less, and with lower food intake often comes lower protein intake. 

Combined with rapid fat loss, this can mean the body starts to break down muscle tissue alongside fat, not just fat on its own.

Preserving muscle matters for several reasons. 

Muscle helps keep your metabolism higher, supports everyday strength and mobility, and protects against frailty later in life. 

Resistance exercise, done two to three times a week, signals to your body to hold on to muscle rather than lose it, especially when paired with adequate protein in your diet.

You don’t need a gym membership to get started. Useful strength exercises include:

• Bodyweight squats – stand with feet shoulder-width apart, bend your hips and knees to lower down, then push back up to standing.
• Sit-to-stand from a chair – a gentle way to build leg strength, useful for all fitness levels.
• Wall or incline press-ups – build upper body strength without needing to get down on the floor.
• Resistance band rows – anchor a band and pull towards you to work the back and arms.

Start with light effort and build up gradually. 

If you’re new to strength training or have any existing health conditions, it’s worth checking in with your GP or prescriber first.

Cardio: building stamina and heart health

Alongside strength work, cardiovascular exercise plays its own important role. 

It strengthens the heart and lungs, improves stamina, and burns calories that support your overall energy balance.

Adults are generally advised to aim for at least 150 minutes of moderate activity a week, or 75 minutes of vigorous activity, spread across several days. 

Moderate activity should raise your heart rate and breathing while still allowing you to hold a conversation.

Good low-impact options, particularly if you’re carrying extra weight or managing joint discomfort, include:

• Brisk walking – one of the easiest ways to build activity into daily life.
• Swimming – supports your body weight, making it gentle on the joints.
• Cycling – whether outdoors or on a stationary bike, it’s easy on the knees and hips.

Getting started safely

However you choose to begin, build up gradually rather than doing too much too soon. 

Start with what feels manageable, whether that’s a ten-minute walk or a handful of bodyweight squats, and increase the duration or intensity over a few weeks.

If you’re taking weight loss medication, have an existing health condition, or haven’t exercised in a while, speak to your GP or prescriber before starting a new exercise routine. 

They can help you find an approach that’s safe and appropriate for you.

Support with your weight management journey

Exercise works best as part of a wider plan. 

If you’re considering a prescribed weight loss treatment, or already taking one and want guidance on making the most of it, the Online Meds team can talk you through the options and support available.

Contact the Onlinemeds team for advice and support.

Superintendent Pharmacist Gavin Cheema