Beginning an exercise routine can feel daunting, but taking small, manageable steps can build confidence and set the stage for lasting success. Whether you're new to physical activity or resuming after a break, this guide focuses on overcoming challenges, finding opportunities for exercise in daily life, safely integrating low-impact and resistance activities to boost your health and managing GLP-1 related challenges and side effects.
Building confidence and overcoming challenges
Starting with achievable goals helps ease fears about physical activity. Begin by committing to just 5–10 minutes of movement a day, like walking or gentle stretching. Gradually increase as your stamina improves. Tracking your progress in a journal or using a fitness app can provide motivation by showing how far you’ve come.
To combat mental hurdles, focus on non-weight-loss benefits like improved mood, reduced stress, and better sleep. If you're concerned about side effects like fatigue or nausea, consult your healthcare provider for adjustments to your routine or medication.
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Finding exercise in everyday life
Exercise doesn’t have to mean a formal gym session. Everyday activities can be great starting points:
Short, frequent walks: walk during a phone call or while waiting for an appointment.
Household tasks: activities like gardening, vacuuming, or organizing can get you moving.
Standing more often: consider a standing desk or take breaks to stretch if you’re seated for long periods.
Small adjustments can help integrate movement seamlessly into your day. However, don’t expect it to just happen without any effort. Try to write down some intentions (such as walking for 5 to 15 minutes or taking short stretch breaks during your workday) to make it easier to commit. And over time, you can increase the duration or intensity of your workouts.
Adjusting your schedule
When starting an exercise routine, it's important to make it fit into your lifestyle. You can start by taking a 5 minute break during the day for a short walk, breathing session, stretch or resistance exercises – start with one session, then add more sessions or extend the time. Try to divide your exercise into small chunks, instead of doing it all at once. Setting a schedule will help you stick to it, but don’t be discouraged if you need to adjust your routine based on how you’re feeling. You might find certain times of day work better for your energy levels, and that's okay.
Aim to build up to 30 minutes per day, 5 days per week. If you're new to exercise or feeling fatigued, shorter sessions with plenty of rest are perfectly fine—just make sure you’re consistently moving.
Low-impact activities for beginners
Low-impact exercises reduce stress on joints while improving cardiovascular health, strength, and flexibility. Here are some options to try:
Walking: A great place to start; aim for 5–15 minutes at a comfortable pace. A pedometer or fitness tracker can help with motivation.
Seated yoga or stretching: Chair yoga offers accessible poses to improve flexibility and circulation without putting strain on your body. Video
Cycling: Stationary or outdoor cycling is gentle on joints and can be adapted for any fitness level. Start with 5–10 minutes and increase gradually.
Safe steps to incorporate resistance and cardio training
Strength and cardio exercises can help maintain muscle mass and improve metabolic health. For beginners, focus on easy modifications.
Bodyweight exercises: Perform simple moves like wall push-ups, seated leg lifts, or step-ups onto a low platform. These strengthen muscles without requiring equipment. Some examples: video
Resistance bands: Lightweight bands are ideal for beginners and allow for progressive intensity. Some examples: video
Low-impact cardio: Try water aerobics or dancing at home. Both are effective and joint-friendly. Some examples: video
Start with 1–2 sessions per week and prioritize proper form to prevent injury. Consult a trainer or physical therapist if you're unsure how to begin.
Managing side effects during exercise
Side effects like fatigue or nausea can be barriers to exercising. Here are some tips that could help manage these:
Hydration: Drink water before, during, and after activity to reduce fatigue and prevent cramps.
Time workouts wisely: Exercise when nausea or fatigue is least severe, such as after a small meal.
Modify intensity: Start with gentle movements and gradually increase as your body adjusts.
Exercises to prevent side effects: see our article on managing side effects with exercise to find specific exercises to reduce fatigue, nausea and more.
By listening to your body and adjusting as needed, you can create a sustainable exercise routine. Consult with your healthcare provider before starting any new exercise regimen, especially if you have underlying health conditions.
Click here if you're looking for a health provider working with Sinque.
For more information:
Learn more about GLP-1 medication
Learn more general information about GLP-1 medication and exercise
Learn more about exercise tips that could help reduce side effects
Learn more about combining nutrition and exercise while using GLP-1 medication
Learn more about GLP-1 medication and nutrition
Learn more about tracking your progress with Sinque
References
Gagnon, J., & Marette, A. (2015). Exercise as an adjunct to drug therapy in managing obesity. Journal of Clinical Endocrinology & Metabolism.
Johnson, M., et al. (2019). Non-exercise physical activity and its effects on weight loss and metabolic health. American Journal of Clinical Nutrition.
Smith, L., et al. (2020). Benefits of low-impact exercises in older adults and individuals with metabolic conditions. Clinical Obesity.
Koenen, J. L., & Thompson, J. L. (2017). Resistance exercise and its effects on muscle strength in obese individuals. Journal of Strength and Conditioning Research.
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