Exercise has long been touted as a key component in shedding those extra pounds, but recent research suggests that the exact amount of physical activity required for weight loss has been overstated. A comprehensive review published in the JAMA Network Open journal revealed that exercising for at least 150 to 225 minutes per week can lead to significant weight loss.
According to the study, moderate-intensity aerobic exercise for a minimum of eight weeks is crucial for long-term health benefits. However, individual needs may vary, and factors such as age, current fitness level, and overall health should be considered when designing an exercise regimen.
The science behind exercise and weight management shows that engaging in at least 150 minutes of moderate-intensity aerobic exercise weekly can result in a weight loss of 2 to 3 kilograms. Increasing the duration to 225-420 minutes per week could lead to a weight loss of 5 to 7 kilograms. It’s essential to note that diet also significantly impacts weight loss results.
Beyond weight loss, regular exercise provides numerous benefits, including improved cognitive performance, enhanced mental health, reduced risk of chronic diseases, increased energy levels, and better sleep quality. Even small amounts of exercise can yield significant benefits, such as improving mental health after just 30 minutes of walking on a treadmill over a week and a half.
To maximize the effectiveness of your exercise routine, consider varying activities to prevent boredom, gradually increasing intensity and duration as fitness improves, including both cardio and strength training exercises, staying consistent with your routine, and listening to your body. By following these expert guidelines and tailoring your exercise routine to your specific needs, you can achieve and maintain a healthy weight.
For many people, finding time to exercise can be challenging, but incorporating physical activity into daily life is essential for long-term success. Practical tips include breaking up exercise into smaller sessions throughout the day, taking the stairs instead of the elevator, walking or biking for short errands, using a standing desk or taking regular breaks to move around during work hours, and joining a sports team or fitness class for added motivation and social interaction.
By making exercise a priority and following these expert-backed guidelines, you can effectively manage your weight and improve your overall health. Remember that the journey to better health is a marathon, not a sprint, so be patient with yourself and celebrate each milestone along the way.
Source: https://thinkstewartville.com/2025/02/02/this-is-the-exact-amount-of-exercise-you-need-per-week-to-effectively-lose-weight