Regular aerobic exercise isn’t just for improving fitness—it can also play a pivotal role in weight loss and reducing the risk of a variety of chronic diseases, according to recent studies.
While traditional thinking suggests that weight loss is primarily driven by the calories consumed rather than expended through exercise, two new studies are shedding light on the powerful impact of aerobic activity. These studies highlight the substantial benefits of committing to moderate to vigorous aerobic exercise, such as walking, swimming, and cycling, for at least 150 to 300 minutes per week.
A meta-study published in JAMA Open Network revealed that while a modest 30 minutes of aerobic activity per week may offer some benefits, consistently engaging in 150 to 300 minutes of aerobics each week over a six-month period can significantly promote weight loss, reduce waist circumference, and decrease body fat.
Experts suggest incorporating interval walking, swimming, cycling, or step classes into your routine, alongside two weekly strength training sessions lasting 20 minutes each. This combination not only supports fat loss but also helps to preserve and build muscle mass, a crucial aspect of maintaining a healthy metabolism during weight loss.
In addition to aiding weight loss, another study from the University of Iowa highlights how a high level of physical activity can lower the risk of 19 chronic diseases, including cardiovascular issues, cancer, respiratory diseases, and diabetes. This underscores the far-reaching benefits of maintaining a consistent aerobic exercise routine.
For those looking to create a sustainable fitness plan, consider exploring resources like “You Staying Young” and “You: On a Walk” for motivation and tips. Additionally, joining a fitness group or workout with friends can make your exercise routine more enjoyable and help you stay committed.
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