Building a Sustainable Exercise Routine

## Movement Matters Regular exercise amplifies the benefits of peptide therapy, from improved body composition to enhanced recovery and mood. ## Getting Started If you're new to exercise or returning after a break: - Start with 3 days per week, 20-30 minutes - Focus on walking, light resistance training, or swimming - Gradually increase duration and intensity over 4-6 weeks ## Resistance Training Especially important for peptide therapy patients: - 2-3 sessions per week minimum - Focus on compound movements (squats, deadlifts, presses, rows) - Progressive overload: gradually increase weight or reps - Allow 48 hours between sessions targeting the same muscle groups ## Cardiovascular Exercise - 150 minutes moderate or 75 minutes vigorous per week - Options: walking, cycling, swimming, rowing - Zone 2 training (conversational pace) is excellent for metabolic health ## Recovery - Sleep 7-9 hours per night - Include rest days - Consider stretching or yoga - Listen to your body ## Special Considerations - GLP-1 patients: exercise may reduce nausea and improve energy - BPC-157 patients: follow clinician guidance on activity during healing - Always warm up before and cool down after exercise