January 2, 2024 from Medscape
A new meta-analysis of 116 randomized clinical trials across six continents confirms a linear relationship between aerobic exercise and weight loss. The study found that as little as 30 minutes of aerobic exercise per week can lead to measurable reductions in body weight, waist circumference, and body fat among adults who are overweight or living with obesity.
How Aerobic Exercise Impacts Body Fat
The study, which included 6,880 adults (61% women, mean age 46), analyzed the effects of different intensities and durations of aerobic exercise. Participants engaged in supervised activities such as walking or running, while control groups remained sedentary.
Results
- Every 30 minutes of aerobic exercise per week led to an average weight loss of 1.14 lbs.
- Waist circumference decreased by 0.56 cm per 30 minutes of exercise per week.
- Body fat percentage dropped by 0.37%, while overall body fat mass declined by 0.20 kg.
- Both visceral and subcutaneous fat were reduced with consistent aerobic activity.
How Much Exercise Yields the Best Results?
The most significant body fat reductions occurred at 150 minutes of aerobic exercise per week, while weight loss and waist circumference continued to improve linearly up to 300 minutes per week. These benefits were seen across varying intensity levels:
- Light intensity: 40%-55% maximum heart rate
- Moderate intensity: 55%-70% maximum heart rate
- Vigorous intensity: 70%-90% maximum heart rate
Minimal Risks, Maximum Benefits
The study also examined potential risks, with mild to moderate musculoskeletal symptoms being the most common adverse effects. However, the overall benefits—weight loss, improved quality of life, and reduced need for medications like antihypertensives—far outweighed the risks.
Small Steps Lead to Big Changes
This research confirms that even small increases in aerobic activity can lead to significant improvements in weight and body composition. Whether it’s a short daily walk or a few weekly jogging sessions, every bit of movement counts.
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