NEW DELHI: A recent study suggests that committing to at least 150 minutes of aerobic exercise every week is essential for effectively reducing body fat and waist circumference.
The findings stem from a review of 116 studies that included nearly 7,000 overweight and obese adults.
While the most considerable decreases in body weight and waist size were observed in individuals who engaged in 300 minutes of aerobic activity each week, the greatest improvements in body fat percentage were noted with just 150 minutes of exercise per week.
These results were published in The Journal of the American Medical Association (JAMA) Network Open.
Aerobic exercises, such as running, cycling, and swimming, are known to increase heart rate and improve oxygen circulation to muscles and organs, helping to burn fat and improve overall cardiovascular health.
The study’s authors, including researchers from Imperial College London, pointed out that existing guidelines regarding the duration of aerobic exercise necessary for effective weight loss are based mainly on isolated studies.
There has been a noticeable gap in comprehensive reviews that synthesize this data across multiple trials.
The team reviewed randomised clinical trials (RCTs), a research method used to evaluate the effectiveness of specific interventions, which involved at least eight weeks of supervised aerobic exercise.
Participants in the studies had a body mass index (BMI) greater than 25 (for individuals in Western countries) or 23 (for those in Asian countries).
Findings revealed that while just 30 minutes of aerobic exercise per week led to modest reductions in body weight, waist size, and body fat, engaging in 150 minutes or more resulted in “clinically meaningful” reductions.
The study’s authors emphasized that 150 minutes of aerobic exercise per week, performed at a moderate intensity or higher, is critical to achieving notable reductions in both waist size and body fat.
The most significant decrease in body fat percentage—over 2%—was seen among individuals who engaged in 150 minutes of aerobic exercise weekly.
Meanwhile, those who committed to 300 minutes per week saw more dramatic reductions in weight (over 4 kilograms) and waist circumference (4 to 5 centimeters).
Despite these larger reductions in weight and waist size, the most notable improvement in body fat percentage was still associated with the 150-minute weekly target.
This suggests that a consistent and moderate approach to aerobic exercise is highly effective for improving body composition.
