How Exercise Can Help Preserve Bone Health While On GLP-1s

GLP-1 medications work wonders for weight loss, but they can sometimes have an unintended side effect: bone loss. That’s why it’s important to include exercise in your routine to help keep your bones strong and healthy. We break down how exercise helps build and maintain bone health, and how you can easily make it part of your everyday routine.

GLP-1s & Bone Loss: What’s the Link?

GLP-1 medications might lead to a slight decrease in bone density. Why? These weight loss medications can reduce appetite, which sometimes means you’re taking in fewer nutrients (like calcium), which is essential for bone health.

Don’t let that worry you, though. GLP-1s offer incredible benefits for weight loss and overall health. The key is to be proactive and take care of your bones—and that’s where exercise comes in.

Exercise: Your Bone’s Best Friend

The good news is that exercise (especially the weight-bearing kind) can effectively preserve bone health while on GLP-1s. Here’s why:

• Builds Muscle: This protects your bones and joints, which lowers the chances of injuries or fractures.
• Improves Balance: Exercise helps you stay steady on your feet, which means fewer falls and less chance of fracturing a bone.

Your workouts don’t have to be a chore, though. There are plenty of ways to make exercise fun and part of your daily routine. Here are some ideas:

• Join a Group Fitness Class: Yoga, Pilates, or Orangetheory Fitness classes are great ways to socialize and stay motivated.
• Explore the Outdoors: Hiking, biking, or kayaking offer beautiful scenery and a full-body workout. You can even take a walk around the neighborhood with weights on your lunch hour if you work at home.
• Channel Your Inner Child: Play tag with your kids or dance to your favorite song—yes, these fun activities count as exercise!

How to Make Exercise Part of Your GLP-1 Weight Loss Journey

Here are a few tips to help you incorporate exercise into your routine and set yourself up for long-term success:

• Start Slow: If you’re new to exercise, ease into it. Lighter weights and shorter cardio sessions are a perfect way to start. You can always increase the intensity later.
• Focus on Strength: Include free weights, resistance bands, or bodyweight exercises to your workouts at least two to three times a week to help build and maintain muscle mass.
• Consistency is Key: Aim for at least 150 minutes of moderate-intensity exercise per week (that’s only 20 minutes a day). Can’t fit in a long workout? Break it up into smaller sessions. Use a fitness app or your Apple Watch to track your progress.
• Listen to Your Body: Pay attention to how you feel. Rest is just as important as exercise! Activities like Pilates and yoga are great for stretching and giving your body some TLC. Epsom salt baths work wonders for recovery as well—plus, it’s an excuse to have some well-deserved “you” time.

Beyond Exercise: Other Tips for Bone Health

Exercise is just one piece of the puzzle. Your diet plays an important role in maintaining bone health, too. Make sure you’re getting enough calcium and vitamin D, and consider adding a supplement (like CLA) to support muscle growth. Don’t forget to get regular bone density checks as recommended by your Primary Care Doctor.

Remember: Maintaining healthy bones is crucial as you age and for your overall well-being, especially when using GLP-1 medications. By incorporating regular exercise and other bone-boosting habits into your lifestyle, you can achieve your weight loss goals while keeping your bones strong and healthy.