Exercising for less than 30 minutes a day, five days a week, produces only small reductions in weight, waist circumference and body fat.
A healthy lifestyle is made up of correct eating habits and not only that: thephysical activity daily it is an essential element for health. It’s important to dedicate a good portion of time to keeping yourself moving and this is especially true for those who need to lose significant amounts of weight.
How many minutes to dedicate to physical activity
According to a new study, people who want to lose a significant amount of weight should turn to exercise (aerobic activities such as running, walking or cycling) more than two and a half hours a week. The researchers’ discovery emerged from a review of 116 previously published clinical studies exploring the impact of exercise on weight loss, waist circumference and body fat. In total, the studies reported data for approximately 7,000 adults who were overweight or obese, with a body mass index (BMI) greater than 25.
The review showed that body weight, waist circumference and body fat decrease as people do more aerobic exercise each week. The researchers, however, also discovered that exercising for less than 30 minutes a day, five days a week, produces only small reductions.
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The Dr. Ahmad Jayedi, an epidemiologist at Imperial College London and lead author of the studio published in the medical journal Jama Network Open on December 26, 2024 clarified: “At least 150 minutes per week of moderate-intensity aerobic exercise is needed to achieve significant weight loss“. This number might discourage, but the expert urged people to find an easy exercise to integrate into your daily routine. It doesn’t take much, even simply changing the route to work, making one with a longer walk. “When it comes to exercise, all forms are beneficial and we have not evaluated any differences between them. However, walking and running are excellent examples of aerobic activities that can easily fit into our daily lives” he specified.
According to the NHS (National Health Service) all adults should do some type of physical activity every day. People between the ages of 19 and 64 are welcome to do at least two and a half hours (150 minutes) of moderate exercise or 75 minutes of vigorous exercise each weekso as to stay fit and reduce the risk of heart attack and stroke. The latest study suggests that the same level of aerobic exercise is the minimum necessary to achieve significant weight loss for people with a BMI above 25 (thus those who are overweight). For people who want to lose weight, doctors also recommend a healthy diet rich in whole grains, fruits, vegetables, nuts and fish and low in red meat, sugary drinks and ultra-processed foods.
The NHS health guidelines recommend distribute physical exercise throughout the weekbut recent studies have shown that so-called “weekend warriors” (those who concentrate all their training on Saturday and Sunday) achieve similar benefits.
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