Physical activity and weight loss

Physical activity is one of the most powerful tools for achieving and maintaining a healthy weight. Moving your body strengthens muscles, improves cardiovascular health, and boosts your metabolism. Regular movement helps create a sustainable energy balance, making weight loss more effective and long-lasting.

From brisk walking and strength training to fun activities like dancing or cycling, staying active can transform your health and confidence. This page explores why physical activity matters, how it supports weight management, and practical tools to make movement part of your daily life.

Key reasons why Physical Activity is important alongside weight loss

Losing muscle can make your body weaker, especially if you’re older, going through the menopause, or have lower testosterone.
If you lose too much muscle, it can be harder to balance, you might fall more easily, and it can make everyday things feel tiring.
Doing activities that make your muscles stronger can help stop you from losing too much muscle when you’re losing weight.
Eating more protein is helpful, but it’s not enough on its own — you also need to do regular strength activities to keep your muscles strong

Early evidence and research shows that after stopping anti-obesity medication 2/3 of weight lost returns within 1 year.
Individuals who take part in physical activity alongside use of anti-obesity medications regain less weight when they stop.

Moving your body can help stop health problems linked to being overweight, even if you don’t lose any weight.
Being active also helps you feel happier and calmer.
The good things from movement aren’t just about burning calories or losing weight — it can make your mood better and your muscles stronger too.

What type of activity should I do, and how much?

Try to aim for 150 minutes of moderate intensity activity weekly to preserve muscle and bone mass. If you are new to movement, remember to start small and increase gradually, if you feel like you can. Some is good but more is better.
There may be days that feel harder than others, and that’s OK – doing something is better than doing nothing. Every minute counts.
Try to carry out regular strength training 2-4 times a week if you can. Is this feels like too much, start with once a week and see how you feel, increasing if you can.

Good to know

Strong muscles and bones are essential for overall function.
Strength training doesn’t mean going to the gym, it can be done with household items too!
Moderate activity will raise your heart rate, making you breathe faster and feel warmer. One way to tell if you’re working at a moderate intensity level is if you can still talk, but not sing.

What counts as strength training?

As set out by the chief medical Officers’ (CMO) physical activity guidelines:

Try to use both your arms and legs when you exercise.
Keep doing these movements until your muscles feel tired and need a short rest.
To get stronger over time, you should slowly make these movements harder when you feel able to. You can do this by lifting heavier things or doing more repetitions.

Activities to meet this guideline could include:

Using bodyweight, free weights, resistance machines or elastic bands.
Activities of daily living, such as stair climbing, wheeling a wheelchair, carrying shopping bags, lifting and carrying children and gardening.

Physical activity and weight loss medication

Before starting weight loss medication, try eating healthily, moving more, and changing habits first. For more help and free support with this, visit our friends at LiveWell Dorset

Whether you are considering taking weight loss medications, on a waiting list for weight loss medication or already taking weight loss medication the information and resources below aim to help you understand the importance of physical activity and movement alongside medication. We have also provided links to advice and resources to support you to build movement into your daily routine.

GLP-1 and the side effects

Rapid weight loss can result in fat free mass being lost. Fat free mass refers to anything that isn’t fat, so muscles, bones, organs and water.
Muscle mass loss can lead to a lower metabolic rate, meaning that our bodies burn fewer calories, which can make weight loss harder.
Muscle mass loss can also impact our ability regulate body temperature, physical function, brain health and can lead to weight re-gain.
Weight regain may be an issue when stopping weight loss medication.

Recommendations

You should only take medicine after trying to eat well, move more, and change some habits.
Doing at least 150 minutes of movement each week, including activities that make your muscles strong, helps keep your bones and muscles healthy.

When you stop taking weight loss medicine, it’s important to keep moving regularly.
People who have lost weight might need to move for 60 to 90 minutes each day to help stop the weight coming back.