A recent review of 116 clinical trials has found that adults who want to lose meaningful amounts of weight may need to commit more than two-and-a-half hours per week to aerobic exercise, such as running, walking, or cycling. The study, which analyzed data from nearly 7,000 overweight and obese adults, showed that training for less than 30 minutes a day, five days a week resulted in only minor reductions in body weight, waist size, and body fat.
According to Dr. Ahmad Jayedi, an epidemiologist at Imperial College London, at least 150 minutes of moderate-intensity aerobic exercise per week is required to achieve significant weight loss. This translates to about two-and-a-half hours of moderate exercise or 75 minutes of vigorous exercise each week.
Jayedi emphasizes that finding an exercise routine that can be built into daily life is key to achieving meaningful weight loss. Simple changes, such as walking a stop earlier or increasing the distance walked while commuting, can make a significant impact.
While exercise alone may not be enough for weight loss, a healthy diet rich in whole grains, fruits, vegetables, nuts, and fish, and low in red meat, sugary drinks, and ultra-processed foods is crucial. The UK’s growing addiction to unhealthy food is costing the country £268bn a year, according to a recent report from the Food Farming and Countryside Commission.
The NHS recommends at least two-and-a-half hours of moderate exercise or 75 minutes of vigorous exercise each week for adults aged 19-64 to keep fit and reduce the risk of conditions like heart attack and stroke. The latest study suggests that this level of aerobic exercise is also necessary for meaningful weight loss in overweight and obese individuals.
Source: https://www.theguardian.com/society/2024/dec/26/at-least-150-minutes-of-moderate-aerobic-exercise-a-week-lose-weight