Winter can be a struggle—shorter days, colder temps, and the temptation to hibernate. But don’t worry, we’ve got you covered! The secret to staying on track with your GLP-1 drugs weight loss goals during the season is simple: low-impact workouts. They’re gentle on your joints, but still pack a punch when it comes to burning calories.
So, grab those comfy shoes, cozy up, and let’s get moving—even when it’s freezing outside!
Why Low-Impact Exercises Are a Game-Changer
Let’s kick things off by answering the million-dollar question: why are low-impact exercises so great, especially during the winter months and for people on GLP-1 drugs?
Well, these exercises are easier on the joints and muscles, making them an excellent choice for those who are dealing with common side effects like nausea or fatigue from Semaglutide. Traditional high-impact workouts, like running or jumping, can sometimes be a little too much for your body to handle. But low-impact exercises, such as walking, swimming, or cycling, allow you to get your body moving without putting unnecessary strain on it.
This means you can still get your heart rate up, burn fat, and keep your metabolism humming. Plus, without the pain or exhaustion that can come from more intense workouts. Even better? Low-impact workouts are incredibly versatile. You can do them indoors or outdoors, in your living room or at the gym.
Whether you’re someone who loves to swim, walk, or cycle, you’ll find that these exercises are adaptable and fun. They are great for days when going to the gym or running outside in the cold feels unappealing.
The Power of Walking While on GLP-1 Drugs
In light workouts, walking is like that friend who’s always there for you—no matter what. It’s one of the easiest exercises and great for people on GLP-1 meds. They may not have the energy for harder workouts. Walking is gentle on the body, but don’t let that fool you—it consistently can do wonders for your health.
Here’s the thing: walking doesn’t just improve your cardiovascular health; it’s also great for weight loss. You can burn a significant number of calories just by strolling briskly for 30 minutes a day. And it’s an exercise you can do in almost any weather (just layer up when you go outside!).
If you’re feeling adventurous, try interval walking. This means alternating between a brisk pace and a slower pace for short bursts. Not only does this keep things interesting, but it also ramps up the calorie burn.
You could start with a 5-minute warm-up walk, then alternate 1 minute of brisk walking with 2 minutes of slower one. Aim for a 30-minute session, and before you know it, you’ll have a heart-pumping workout that’s gentle on your body.
Cycling: A Low-Impact, High-Reward Exercise
Cycling is another fantastic low-impact workout that’ll help you maintain weight loss during the winter. Whether you ride a stationary bike at home or cycle outside, cycling gives you a full-body workout. It is gentle on your joints and good for people taking GLP-1 drugs. It does not involve sudden movements or hard impacts on the body.
Pedaling is an excellent calorie-burning exercise that targets your legs, core, and cardiovascular system. The best part? You can easily control the intensity. If you’re feeling a bit sluggish, you can keep the resistance low and just focus on a steady pace. If you’re looking for more of a challenge, crank up the resistance or increase your speed for intervals.
For indoor, try following a cycling workout video to guide you through a fun and effective session. Many online platforms offer virtual cycling classes, making it easy to ride along with an instructor in the comfort of your own home. Aim for 30 to 45 minutes of cycling a few times a week to keep those calories burning, even when it’s snowing outside.
Swimming, The Ultimate Full-Body Workout While on GLP-1 Drugs
Now, if you’re lucky enough to have access to an indoor pool, then swimming should be on your radar. It is one of the best low-impact workouts out there. It’s kind to your joints, offers an amazing full-body workout, and—let’s be real—feels pretty fantastic when you’re in the water.
Whether you’re swimming laps or doing water aerobics, it can help you burn a ton of calories while being easy on your body. The water provides natural resistance, making it a great way to work your muscles without putting strain on them. Plus, the buoyancy of the water supports your body, making it ideal for people with joint pain or those who need something a bit gentler.
The best part? Swim also helps improve flexibility, posture, and overall strength. Perfect for those winter months when you’re looking for a low-impact, full-body workout. So, find your nearest pool, put on your favorite swimsuit, and make a splash!
A Week-Long Low-Impact Workout Plan for Winter Weight Loss
Now that we’ve discussed some great low-impact exercises for winter, let’s create a simple week-long plan. This workout routine minimizes strain while still effectively burning calories. So, you can stay on track with your weight loss goals during the winter months.
Day 1: Walking
- Start your week with a 30-minute brisk walk. Focus on maintaining a steady pace and make it a priority to walk with good posture. If the weather allows, head outside to enjoy the fresh air. If it’s too chilly, walk indoors while watching a favorite TV show or listening to a podcast.
Day 2: Cycling
- Hop on a stationary bike for 30–45 minutes. Start with a 5-minute warm-up at a comfortable pace. Then, switch between 1 minute of high resistance and 2 minutes of low resistance. Repeat this for 20 minutes, then finish with a 5-minute cool-down.
Day 3: Rest or Light Stretching
- Give your body a break today. You can still do some gentle stretching or yoga to keep your body limber.
Day 4: Swimming
- Swim for 30–45 minutes. Try to alternate between different strokes (freestyle, breaststroke, backstroke) to work different muscle groups. If you prefer, you can also join a water aerobics class.
Day 5: Walking with Intervals
- Do a 30-minute walk, but this time, incorporate intervals. Walk briskly for 1 minute, then slow down for 2 minutes, and repeat for the entire duration.
Day 6: Cycling
- Do another 30-minute cycling session. This time, increase the resistance for the last 10 minutes. Challenge yourself a bit more.
Day 7: Rest or Gentle Yoga
- End the week with some gentle yoga or stretching to help your body recover.
Conclusion
The key to any successful workout routine is consistency. Low-impact workouts are fantastic because they don’t require a lot of recovery time. And they’re easy to fit into your daily routine—even on those days when you just don’t feel like it. So, make sure to stay consistent with your routine, and don’t be afraid to mix things up to keep things interesting.
Remember, staying active during winter must be enjoyable. It’s about finding exercises you enjoy and making them part of your lifestyle. So, take a deep breath, lace up those sneakers, and get moving! You’ve got this.
