- A study of 116 clinical trials found that to achieve significant weight loss, people need to commit to at least 150 minutes of aerobic exercise per week.
- Shorter sessions lead to only minor weight reductions.
- Healthy diet is crucial for weight loss and reducing the risk of chronic diseases.
To achieve significant weight loss, experts now recommend at least 150 minutes of moderate-intensity aerobic exercise each week.
A recent review of 116 clinical trials involving nearly 7,000 adults who were overweight or obese revealed that this amount of exercise is essential for achieving meaningful weight loss.
The study highlighted that shorter exercise durations of less than 30 minutes per day, five days a week only resulted in only minor reductions in weight, waist size and body fat.
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However, those who met the 150-minute threshold saw more substantial improvements in these areas.
Dr. Ahmad Jayedi, an epidemiologist at Imperial College London and lead author of the study, emphasised that losing just 5% of body weight within three months is considered a clinically significant outcome for individuals with a BMI over 25.
He suggests that while 150 minutes per week may seem challenging, it’s achievable through small adjustments like walking more or taking the stairs instead of the elevator.
While all forms of exercise are beneficial, Dr. Jayedi points out that aerobic activities such as walking and running are easy to incorporate into daily life.
Additionally, spreading physical activity across the week, rather than cramming it into the weekend, provides the most health benefits.
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Recent studies have shown that “weekend warriors” who complete their weekly exercise in one or two days still experience similar health improvements as those who exercise regularly throughout the week.
It’s important to note that exercise alone is not enough.
A healthy diet rich in whole grains, fruits, vegetables, nuts, and fish while low in red meat, sugary drinks, and ultra-processed foods is also crucial in achieving long-term weight loss and preventing chronic diseases like type 2 diabetes and heart disease.
