GLP-1 medication is a powerful tool for managing weight and blood sugar, but it can bring side effects like nausea, fatigue, and stress. Integrating targeted exercises into your routine can help alleviate these symptoms while enhancing your overall well-being. This guide dives into practical exercises and techniques to help you get started immediately.
Movements to alleviate nausea and improve digestion
Nausea from GLP-1 medication often arises due to slower digestion. These exercises can stimulate gut activity and reduce discomfort:
Post-meal walking (5–20 minutes): walk at a moderate pace immediately after eating. Walking can significantly improve digestion and reduce bloating and nausea (1,2). After a meal, take a walk outside or on a treadmill at a comfortable pace.
Yoga for digestion (5-15 minutes): Specific yoga poses can alleviate nausea and support digestion.
Seated twist: Sit on the floor, extend your legs, and twist your torso gently to one side, placing your hand on the opposite knee for support. Hold for 10 breaths, then switch sides. Do this for about 1-5 minutes. Click here for a video explanation.
Cat-cow pose: Start on all fours. Inhale as you arch your back (cow), then exhale as you round your spine (cat). Do this for about 1–5 minutes. Click here for a video explanation.
Child's pose: Sit on your heels, lean forward, and extend your arms. Place a pillow under your abdomen for extra comfort if needed (1,2). Do this for about 1-5 minutes. Click here for a video explanation.
Deep breathing exercises (5–10 minutes): Sit or lie down comfortably. Inhale deeply through your nose for 4 seconds, hold for 4 seconds, and exhale slowly through your mouth for 6 seconds. Do this for about 5 minutes. This calms the nervous system and can reduce nausea (2). Click here for a video explanation.
Exercises to combat fatigue and boost energy levels
Fatigue while taking GLP-1 medication may be due to reduced calories, dehydration, or blood sugar changes. Regular movement can counteract this. Combatting fatigue is about finding movements that don’t drain your energy but instead help to gently improve circulation and stamina.
Chair-supported aerobics (10–15 minutes): Engage in light movements while seated. Example routine:
March in place while seated, lifting one knee at a time, for 2 minutes
Extend each leg straight ahead, one at a time, for 10 reps
With your feet on the floor, perform seated arm circles (small forward and backward circles) for 1 minute
Click here for a video explanation.
Tip: Use small movements and rest between exercises as needed.
Gentle bodyweight exercises (10-15 minutes):
Wall push-ups: Stand an arm’s length from a wall, place your palms flat on it, and gently press your body away from the wall. Repeat 5–10 times.
Tip: Keep your feet closer to the wall to make it easier.
Chair-assisted sit-to-stands: Sit on a chair and rise to standing using your legs and arms for support. Lower back down slowly. Perform 5 reps. Tip: Use a higher chair or place a cushion to reduce the range of motion.
Stretching for energy:
Overhead arm stretch: Sit or stand and reach both arms overhead, clasping your hands together. Hold for 10 seconds. Tip: Lower one arm to rest if stretching both feels challenging.
Click here for a video explanation
Relaxation techniques to reduce stress-related symptoms
Managing stress helps improve mood and minimize side effects like headaches or poor sleep. These easy relaxation techniques are a great place to start:
Mindful breathing (5 minutes): Sit in a quiet spot and focus on slow, even breaths. Imagine stress leaving your body with each exhale. Tip: Play soft, calming music in the background to help you stay focused. Video
Progressive muscle relaxation (5 minutes): Sit or lie down comfortably. Tighten one muscle group at a time (e.g., shoulders) for 3 seconds, then release. Move from your toes to your head. Tip: You could also start with areas where you feel the most tension, like your neck or back. Video
Gentle yoga pose for stress relief: Lie on your back and rest your legs vertically against a wall. Use a cushion under your hips for comfort. Tip: If lying flat is uncomfortable, place pillows under your head and upper back for support.
These strategies can provide effective ways to manage GLP-1 side effects while promoting overall health. Always consult your healthcare provider before starting new exercises, especially if you're new to physical activity or experiencing significant side effects.
Practical tips for getting started
Hydrate: Drink water before, during, and after workouts to prevent dehydration, a common cause of fatigue and nausea on GLP-1 medication.
Ease into routines: Begin with 5–10 minutes of activity and gradually increase as you feel more comfortable.
Mix it up: Alternate between aerobic, strength, and relaxation exercises to keep it engaging and well-rounded.
For more information:
Learn more about GLP-1 medication
Learn more general information about GLP-1 medication and exercise
Learn more about creating your own exercise plan
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
Korytkowski, M. T., & Fineman, M. S. (2021). GLP-1 receptor agonists for obesity management: Efficacy, safety, and clinical applications. Diabetes, Obesity and Metabolism, 23(1), 5-12. https://doi.org/10.1111/dom.14287
Garvey, W. T., & Hach, S. (2019). Effect of GLP-1 receptor agonists on energy balance and weight loss: Implications for weight management therapy. Obesity Research & Clinical Practice, 13(2), 141-147. https://doi.org/10.1016/j.orcp.2018.08.003
Kaiser, N., & Zeller, D. (2020). Nausea as a common side effect of GLP-1 receptor agonists: Pathophysiology, clinical management, and prevention. The Lancet Diabetes & Endocrinology, 8(8), 667-679. https://doi.org/10.1016/S2213-8587(20)30292-5
Pereira, R. A., & de Oliveira, M. (2017). Effects of physical activity on postprandial glucose metabolism in patients receiving GLP-1 receptor agonists. Diabetes & Metabolism, 43(6), 479-485. https://doi.org/10.1016/j.diabet.2017.04.004
Polonsky, K. S., & Jackson, R. (2021). The role of exercise in managing fatigue associated with GLP-1 receptor agonists. Endocrine Reviews, 42(4), 582-600. https://doi.org/10.1210/endrev/bnaa025
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