In a groundbreaking study, researchers have found compelling evidence that regular aerobic exercise can lead to significant reductions in weight and waist circumference among adults, particularly those struggling with overweight or obesity. This discovery not only reaffirms the health benefits of staying active but also provides clear guidelines on how much exercise is needed to see tangible results.
The study, conducted by a team led by Dr. Ahmad Jayedi, analyzed data from 116 randomized clinical trials that included 6,880 participants across various demographics, with an average age of 46. These participants, predominantly female at 61%, were all dealing with the challenges of excess weight or obesity. What makes this research stand out is its meticulous approach to understanding the dose-response relationship between aerobic exercise and body composition.
Here’s how the story unfolds: Imagine you’re someone who’s been trying to shed those extra pounds, perhaps through diet or sporadic workouts, but not seeing the change you hoped for. Now, this study suggests that by committing to aerobic exercise, like walking, running, or cycling, for at least 150 minutes per week at a moderate to vigorous intensity, you could see not just a small change, but a clinically significant one.
The data reveals that for every additional 30 minutes of aerobic exercise per week, there was a reduction in body weight by 0.52 kg, waist circumference by 0.56 cm, and body fat percentage by 0.37%. To put that into perspective, if you exercise 150 minutes per week, you might lose about 2.79 kg in weight and reduce your waist by 4.21 cm. Increase that to 300 minutes, and the figures jump to a 4.19 kg weight loss and a 5.34 cm decrease in waist size.
Dr. Jayedi and his team didn’t stop at just reporting these numbers; they dug deeper into the nuances of exercise intensity and duration. They found that the relationship between exercise and weight loss wasn’t just linear but could be described as monotonically decreasing up to 300 minutes per week. This means the more you exercise, the more you benefit, but there’s a point of diminishing returns beyond which additional time doesn’t yield much more weight reduction.
Reference
doi:10.1001/jamanetworkopen.2024.52185
