Anyone who wants to lose weight often thinks first about moving more. But not every type of exercise has the same effect. For good health and sustainable weight loss, it is actually the combination of different types of movement that matters most.

According to the National Institute on Aging, there are three forms of exercise that together form the foundation of a fit and healthy body: cardio, strength, and balance.

1. Cardio: for fitness and heart health

Cardio helps make your heart and lungs stronger. Think of walking, cycling, swimming, or light jogging.

Regular cardio training can contribute to:

• better fitness

• a healthier cardiovascular system

• higher daily energy expenditure

• support for weight loss

Cardio is therefore an important foundation, but cardio alone is usually not enough.

2. Strength training: for muscle mass and metabolism

Strength training helps maintain or build muscle. This can be done with weights, machines, resistance bands, or bodyweight exercises.

This is especially important during weight loss. After all, you do not just want to lose fat, but also preserve as much muscle mass as possible. Muscles play an important role in your metabolism, strength, and daily functioning.

Strength training can help with:

• preserving muscle mass

• a stronger metabolism

• better blood sugar regulation

• a healthier body composition

That is why it is advisable to do strength training at least 2 to 3 times per week.

3. Balance: for stability and injury prevention

Balance and stability exercises are often overlooked, even though they can offer a lot of benefits. Think of yoga, single-leg exercises, or targeted stability training.

Balance exercises help with:

• better coordination

• more control over your body

• a lower risk of falls or injuries

• smoother and safer movement

Not only older adults benefit from this, but anyone who wants to stay strong and move without injury.

Why the combination matters

The greatest health benefits come from combining these three forms of movement. Cardio supports your fitness, strength training helps maintain muscle mass and metabolism, and balance improves the quality of movement.

So cardio alone or strength training alone is often not optimal. Together, they create a stronger, fitter, and healthier body.

Exercise and GLP-1 medication

With GLP-1 medication, the focus is often on weight loss. This medication can help you eat less, making it easier to lose weight. At the same time, it remains important to pay close attention to both nutrition and exercise.

One important point of attention is preserving muscle mass. During weight loss, the body loses not only fat, but often also fat-free mass, including muscle tissue. Without enough movement, and especially without strength training, this can come at the expense of your strength, metabolism, and the ability to maintain results in the long term.

That is exactly why exercise is an important part of a well-supported GLP-1 journey:

• Strength training helps preserve muscle mass

• Cardio supports fitness and overall health

• Balance exercises help you keep moving safely and steadily

This way, you are working not only on weight loss, but also on a healthier body in the long term.

A practical foundation

A realistic exercise routine could look like this:

• strength training 2 times per week

• cardio 2 times per week

• light daily movement, such as walking

• regular balance or stability exercises

For many people, this forms a strong foundation for both health and sustainable weight loss.

Would you like to lose weight with GLP-1 medication, under medical supervision and with personal lifestyle coaching? Complete the intake at Aevita and discover whether the programme is right for you.

Sources: National Institute on Aging; Bull et al., 2020; Sherrington et al., 2019; Wilding et al., 2021; Heymsfield et al., 2023; Ganjeh et al., 2023; Jayedi et al., 2024; Amaravadi et al., 2024.