When it comes to treating obesity, type 2 diabetes, and other chronic health conditions, GLP-1 agonist drugs–such as Ozempic, Zepbound, and Wegovy–have been a gamechanger for literally millions of Americans. But as with any medication, these drugs can deliver unwelcome side effects. And a recent study that just garnered a bunch of attention raised the possibility of new ones.

“When you take GLP-1s, there can be rapid weight loss which means there is less load being carried around on the skeleton,” Hall says. “Bone formation or strengthening is improved with load to the skeletal system,” she explained, “so losing weight decreases the regular load on the bones overall.”

However, the study didn’t take into account factors that commonly impact bone health, like exercise habits, nutritional habits, and other lifestyle factors, Hall said. “These factors can play a huge role in bone health with or without the addition of GLP-1s.”

As Hall put it: The study “highlights the need for more research on these topics.”

Read the full article at self.com.

Taking GLP-1s can facilitate weight loss, but pairing the drug with exercise tells your body where the weight loss comes from, Hall explained.

Specifically, “strength training tells the body to keep muscle,” Hall said. Strength training also helps maintain your resting metabolic rate (how much energy you burn at rest), promotes stability throughout your joints, and can help lower injury risk in day-to-day life, she adds. It’s no surprise then that Hall recommends regular strength training to her patients on GLP-1s.

To complement the strength training, Hall also recommends flexibility work. “Flexibility training plays an important role in maintaining quality movement patterns during rapid weight loss, which can help to reduce the risk of injury,” she said. That’s because when you lose weight, your movement mechanics can change. Flexibility training can keep your joints and muscles moving through their full range of motion, which helps you lift weights with safe, effective form. Beyond that, Hall recommends regular cardio, which helps promote cardiovascular fitness and metabolic health, improves insulin sensitivity, and supports fat loss.

Lastly, outside of specific workouts, Hall encourages her clients on GLP-1s to incorporate consistent movement throughout the day to help maintain proper metabolism. 

Read the full article at self.com.

Wearable wrist weights, which once seemed relegated to the dustbin of fitness history, are seeing a resounding resurgence on social media.

The one- to three-pound cuffs first gained popularity during the fitness boom of the 1980s, when exercisers strapped on models made from fabric and filled with sand. But by the early 2000s, they had mostly gone the way of the leg warmer. It didn’t help that they absorbed sweat, which made them smell over time.

Wearing wrist weights for prolonged stretches of time can increase your muscular endurance, which can improve your athletic performance and make daily activities more comfortable.

If you’ve ever carried grocery bags for more than a few minutes, you know how heavy they can start to feel — especially if you hold them in your hands instead of on your shoulders.

Wrist weights work similarly, said Kelyssa Hall, CSCS, CEAS, exercise physiologist and strength coach at HSS. “The further down the arm that the weight is, the heavier it’s going to feel,” she said.

The extra load on your bones may also increase your bone density, experts said. But experts advise limiting wrist weights to one to three pounds to avoid over-stressing your joints. If you’re concerned about your joints, consider weighted vests instead. “They reduce the strain on the extremities, and the joints supporting the extremities, but they increase the body weight load,” which helps build strength, Ms. Hall said.

Read the full article at nytimes.com. A subscription is required to access. 

According to Hall, “Chin tucks can help to get the cervical spine properly lined up with the thoracic spine (aka the upper part of the spine), thus improving posture and neck strength.”

She recommended the cervical extension stretch to help improve mobility throughout the spine to help with alignment.

Scapular retractions are an exercise that focuses on opening up the shoulders and chest. According to Hall, that helps “get the shoulders relaxed and less rounded for better posture.”

Hall explained, “Thoracic extension is helpful for improving chest and shoulder mobility, thoracic spine (upper back) mobility, and overall alignment of the spine for better posture.”

Additionally, “Wall angels can help improve the alignment of the spine while strengthening the shoulder muscles and the muscles that support the [lower body],” said Hall.

Read the full article at Shape.com.

Staying active is an important management tool for arthritis. Hall explained, “Lack of exercise can cause arthritic joints to become more stiff and painful. People [with arthritis] who avoid exercise are setting themselves up for more discomfort and possible injury down the road.”

A key benefit of exercise is stronger bones. According to Hall, “Maintaining bone strength is important in preventing weaknesses in the body that can lead to falls and possible fractures.”

It’s also important to listen to your body if you feel persistent pain, and not to over-exercise. Hall noted, “It is very important to not over-exercise because too much repetitive stress on the joints and muscles can cause flare-ups of arthritis symptoms. Over-exercising can cause the muscles to be overly fatigued and less supportive to the joints resulting in more wear and tear.”

Hall recommended investing in comfortable workout wear that is not too restrictive and allows you to move through a comfortable range of motion in a variety of positions.

Pre-and-post workout steps can help with a successful workout. Hall explained, “Pre-exercise stretching can be done after about five minutes into the warm-up and should include stretches that focus on several different muscles including the hamstrings, quadriceps, calves, glutes, torso, chest, and shoulders.”

Hall offered additional tips and exercises for working out, and advised not to force a stretch or movement pattern or to work through pain. “Always move through a comfortable and pain-free range of motion during all exercises and mobility work,” she advised.

Hall also recommends applying cold packs after a workout to help prevent inflammation and sooth joints.

Read the full article at CreakyJoints.org.

Hall explained sarcopenia (or the loss of muscle mass associated with age) is a main contributor to musculoskeletal deficits. Physical inactivity, poor nutrition and genetics or medical conditions are also contributing factors. Other fitness and lifestyle habits might also be playing a role, cited Hall.

Regular strength training, either with your body weight or actual weights, is important when it comes to building muscle mass, but balance is key. “Training too much or too hard with little rest and recovery can lead to overstressed and overworked muscles and joints,” said Hall. She shared that this can not only result in muscle soreness and fatigue that impact performance, but could result in injury which will limit further muscle-strengthening pursuits altogether.

Hall also recommended spreading cardio out over several days in the week, rather than focusing on completing hours of cardio each day, which is more likely to lead to muscle loss. As can poor technique and form during a workout. “If you are recruiting the wrong musculature for an exercise, you could be deactivating the correct muscles. This can lead to imbalances in the muscles and in the joints, causing underuse in some and improper use in others,” noted Hall. In addition, putting too much focus on diet and weight loss and not getting enough sleep can play a role, she noted.

Hall advised to stay active, hydrate, and to get proper rest. Meeting the daily recommended dose of protein and maintaining a healthy balance of workouts throughout the week are key in preventing muscle loss.

Read the full article at Askmen.com.