How much aerobic exercise does it take to lose weight?
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- Reviewed by Anthony L. Komaroff, MD, Editor in Chief, Harvard Health Letter; Editorial Advisory Board Member, Harvard Health Publishing
Exercise is key to maintaining good health, and guidelines recommend at least 150 minutes per week of moderate-intensity aerobic exercise, such as brisk walking. But how much aerobic exercise does it take to lose weight — even around your middle? One potential answer comes from a review of 116 randomized, controlled trials that included almost 7,000 people (average age 46) who were overweight or obese. They took part in exercise programs for at least eight weeks. Researchers found that participants who did aerobic exercise for as little as 30 minutes per week had some reduction in body weight, waist size, and body fat by the end of the program. The more people exercised, the better the results: an average loss of about six pounds and 1.3 inches around the waist for those who exercised 150 minutes per week, and nine pounds and 1.6 inches for those who exercised 300 minutes per week. The findings were published in the December 2024 issue of JAMA Network Open.
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About the Author
Heidi Godman, Executive Editor, Harvard Health Letter
About the Reviewer
Anthony L. Komaroff, MD, Editor in Chief, Harvard Health Letter; Editorial Advisory Board Member, Harvard Health Publishing
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