Exercise and Movement for Weight Loss: A UK Clinical Pillar Guide
A friendly, evidence-based guide to exercise for weight loss, focusing on walking, strength training, and realistic routines that support long-term health.
Exercise plays an important role in weight loss, but its benefits extend well beyond the number on the scales. Regular movement supports cardiovascular health, blood sugar control, mood, sleep quality, and helps preserve muscle mass during weight loss.
This pillar focuses on realistic and sustainable movement. It is particularly relevant for people who may be new to exercise, returning after a break, or using weight loss medication such as Wegovy (semaglutide) or Mounjaro (tirzepatide).
The role of exercise in weight loss
Exercise contributes to weight loss by increasing energy expenditure, but its greatest value lies in supporting long-term health and weight maintenance. Regular movement improves insulin sensitivity, reduces the risk of weight regain, and supports mental wellbeing.
From a medical perspective, exercise is most effective when it is consistent, appropriate for your current fitness level, and enjoyable enough to maintain.
Walking as a foundation
Walking is one of the most accessible and sustainable forms of physical activity. It improves cardiovascular fitness, supports fat loss, and carries a low risk of injury. For many people, increasing daily steps provides more benefit than short periods of intense exercise that are difficult to maintain.
Strength training and muscle preservation
During weight loss, particularly when appetite is reduced by GLP-1 medications, muscle mass can be lost alongside fat. Strength or resistance training helps preserve lean tissue, supporting physical function, strength, and metabolic health.
Strength training does not require a gym. Bodyweight exercises, resistance bands, or light weights can be effective when performed regularly.
Cardiovascular exercise
Cardio exercise supports heart and lung health, but it is not essential for everyone. Activities such as cycling, swimming, or fitness classes can be beneficial if they are enjoyable and sustainable. Cardio should complement walking and strength training rather than replace them.
Exercising while using Wegovy or Mounjaro
Some people experience fatigue, light-headedness, or reduced energy early in treatment, especially if calorie intake decreases quickly. Building activity gradually, prioritising hydration, and ensuring adequate protein intake can help support exercise tolerance.
It is important to listen to your body and avoid pushing through persistent symptoms.
Reducing injury risk and building confidence
A sustainable exercise plan focuses on gradual progression, adequate recovery, and adapting movement to suit joint health and medical conditions. Exercise should support confidence and wellbeing rather than feeling punitive or overwhelming.
How to use this pillar
This page acts as your exercise hub. Use it to explore beginner exercise plans, walking targets, strength training routines, staying active with joint pain, and building movement into daily life.
Further reading
• NHS physical activity guidelines
• UK Chief Medical Officers’ physical activity recommendations