Weight loss breakthrough: Researchers have identified the most effective exercises for shedding extra pounds.

Excess weight can lead to a variety of health complications, prompting many individuals to seek relief through exercise. Recently, researchers have determined which type of exercise is most effective for overweight adults and how often they should engage in physical activity.

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A comprehensive study conducted by researchers from Imperial College and Iranian institutions has established a reliable link between aerobic exercise and effective weight control in adults classified as overweight or obese. The type of physical activity identified by them proved to be the most effective for weight loss, according to Knowridge.

In a meta-analysis published in JAMA Network Open and led by research fellow at the Department of Epidemiology and Biostatistics at the School of Public Health, Ahmad Jaeidi, data from 116 randomized clinical trials involving 6,880 participants were summarized to analyze the impact of exercise duration on various weight-related metrics, such as body mass, waist circumference, and body fat percentage.

The study revealed a relationship termed "dose-response" by the researchers, indicating that every additional 30 minutes of weekly aerobic activity leads to a noticeable reduction in weight, waist circumference, and body fat. For instance, participants engaging in 150 minutes of moderate or vigorous physical exercise per week experienced a weight loss of 2.79 kilograms, a decrease in waist circumference of 3.26 centimeters, and a reduction in body fat of 2.08%.

Those who increased their workout duration to 300 minutes per week saw even greater effects, including weight loss of more than 4 kg. These findings align with existing medical recommendations that advocate for at least 150 minutes of aerobic exercise per week for weight management. The scientific work strengthens the current evidence base for such benefits, demonstrating that not only does adherence to these recommendations lead to significant health improvements, but exceeding them enhances benefits, particularly for individuals struggling with obesity and related health risks.

Globally, obesity has become a pressing public health issue, with its rates sharply rising over the past four decades. Currently, more than half of adults fall into the category of overweight or obese, which is closely linked to chronic complications such as cardiovascular diseases, type 2 diabetes, and certain types of cancer. According to the Global Burden of Disease Study 2019, obesity is among the leading risk factors for mortality from diseases.

Given the seriousness of this statistic, implementing effective, evidence-based measures, such as aerobic exercise, is crucial for reducing risks to the lives of millions, the authors argue. While the study primarily focused on physical health outcomes, it indirectly highlights the mental health benefits of regular exercise. Research shows that aerobic activities like walking, cycling, and running can also alleviate stress, anxiety, and depression, further emphasizing their comprehensive benefits for our bodies, the authors stated.

This material is for informational purposes only and does not provide advice that could affect your health. If you are experiencing issues, consult a specialist.