Exercise alone won’t make you lose weight but it certainly helps. Not only your weight but the whole you! Many people who are overweight find the thought of moving more quite overwhelming. The trick is to do what feels right to you, remembering that every little bit counts. Vigorous exercise, especially, can help reduce your appetite and can be used as part of a weight loss programme.
Energetic movement doesn’t have to be strenuous, it simply means moving your body enough to feel slightly warmer and breathe a bit more heavily. A simple way to tell: you should still be able to talk, but not sing.
Strength movement helps build and maintain the muscles that support your body.
You don’t need to lift heavy weights or go to the gym to feel the benefits. Simple exercises, even while sitting in a chair, can make a real difference. Building strength is especially important if you are losing weight rapidly, especially if you are taking GLP-1 inhibitor meds.
Balance and stretching activities help your body stay flexible. They improve pain and can help muscle recovery from other forms of exercise. They also support mindfulness, helping you feel more present and improving overall wellbeing.
GLP-1 medications can be an effective tool in supporting weight loss and improving metabolic health. However, it’s important to be aware that when weight is lost, particularly with the help of GLP-1 analogues, a portion of that loss (often around 30–40%) can come from muscle mass, not just fat.
Maintaining muscle is important for many aspects of your health. To help preserve and rebuild muscle during and after your treatment, incorporating resistance-based physical activity (like strength training) is especially important.
Additionally, ensuring that your diet includes adequate protein is key. This helps your body retain existing muscle and build new muscle as your weight changes.
Being more active can help with weight management, but exercise alone may not lead to weight loss, especially if your diet stays the same. However, even if your weight doesn’t change, moving more has many proven benefits for your overall health.
Regular physical activity can:
• Improve your heart and lung function
• Boost your mood and energy
• Reduce your risk of serious conditions like type 2 diabetes and heart disease
• Help maintain your mobility and independence
Vigorous activity can suppress your appetite.
So even if the scales don’t change, your health and wellbeing still can. If weight loss is your goal, combining regular activity with healthy eating habits is often the most effective approach.
It’s completely normal to feel concerned, but the risk of having a heart attack from gradually becoming more active is very low. In fact, being inactive poses a much greater risk to your heart health.
Top tips:
If you’re currently experiencing chest pain, and you haven’t already discussed this with your medical team, it’s important to pause and speak to your medical team before starting any new physical activity.
Chest pain can be a sign that your heart or lungs need medical attention, so it’s always better to be cautious. Once your healthcare team has assessed you, they can help guide you on the safest way to stay active.
Remember: It’s not about doing more, it’s about doing what’s right for your health, at the right time, with the right support.
It’s still quite common for gyms to ask for a medical clearance letter, especially for people with certain health conditions or who haven’t been active for a while. This is usually a precaution.
For most people, medical clearance isn’t needed to begin gentle or moderate physical activity, especially if you start from your current level and build up gradually. You don’t need to jump into intense workouts right away to feel the benefits.
If you’re unsure or have specific health concerns, it’s always a good idea to talk to your doctor or healthcare team. They can help guide you safely and confidently toward becoming more active.
It’s important to listen to your body. If you begin to feel dizzy, unwell, or extremely tired while being active, stop and rest. Wait until the symptoms have settled before doing more.
There are some warning signs you should never ignore. Stop immediately and seek urgent medical attention if you experience:
• Chest pain
• Blacking out or fainting
• Severe or unusual shortness of breath
If you’re unsure, take a break and speak to a healthcare professional. You can also find more detailed safety advice on the page for your specific condition or symptoms.
Remember: it’s always better to go gently and safely, especially when you’re starting out.
For most people, increasing your activity, even just a little, is not only safe, but good for your health and your breathing. Gentle movement can help improve your strength, energy, and confidence.
If you’re feeling unsure about your particular circumstances, you can always speak with your doctor or healthcare team first. They can help guide you on what’s safe and right for you.
It’s completely understandable to feel nervous about falling, but staying active is actually one of the best ways to reduce your risk of falling. Find out more here.
If you’re concerned, start with activities that are supervised or supported. Don’t be afraid to ask for help.
It’s natural to worry about this. Some mild soreness when starting a new activity is common and doesn’t mean harm. Over time, regular movement can actually reduce pain. Stronger muscles support your joints better, which can ease discomfort and stiffness.
Feeling short of breath is common if you also have a lung condition and during exercise, and it’s not harmful. In fact, doing gentle activity that makes you a little breathless can help strengthen your muscles and improve how your body uses oxygen.
A coalition of over 40 health organisations who have joined together to advocate for policies to improve population health and address obesity.
A registered charity which operates as a membership organisation to represent the voice of people with obesity.
Hoop is a support network for both children, young people as well as adults who are struggling with their weight – providing networks and services to help.
The UK National Health Service (NHS) provide resources to support you to move more
The National Obesity Forum is a charity with the remit of raising awareness of obesity in the UK and promoting the ways in which it can be addressed.
This site has been put together by specialists in exercise medicine and supported and funded by Nuffield Health Charity. In collaboration with academic experts, specialists in behavioural change, medics across a wide spectrum of specialties, physiotherapists, nurses and most importantly, people living with the symptoms of long term conditions. Through our rigorous academic process we have carefully ensured that all the information on this website is trustworthy and evidence based.
The following organisations have contributed to and endorsed the content of this website.
