For people looking to lose weight, more exercise is one of the first lifestyle solutions that comes to mind. But it can be discouraging when the number on the scale doesn’t seem to move much, or not at all.
“The reality is that exercise alone without any dietary changes is unlikely to produce what we call clinically meaningful weight loss, which is at least 5 to 10 percent” of starting body weight, says Damon L. Swift, PhD, the chair of the scientific statement writing group and an associate professor of kinesiology at the University of Virginia in Charlottesville.
“We want to emphasize, however, that physical activity can improve health — without weight loss or even modest weight loss — in regard to blood pressure, blood sugar control, and cholesterol,” he says.
Clearing Up a Common Misconception About Weight Loss
The new scientific statement addresses the common false belief that a modest amount of exercise alone will lead to major weight reduction, says Vance L. Albaugh, MD, PhD, a bariatric and metabolic surgeon with Metamor, a specialized obesity and diabetes clinic in Baton Rouge, Louisiana.
“Exercise is extremely important, but we need to be honest about what it does and does not do,” says Dr. Albaugh. “The message is that exercise matters enormously for health, but we should be realistic about how much activity is usually needed to produce and maintain significant weight loss.”
He further suggests that many people wrongly believe that GLP-1 medications will result not just in large amounts of weight loss but also big health gains.
“Weight loss without attention to nutrition, lean muscle mass, and physical activity is not the same thing as comprehensive obesity treatment,” says Albaugh, who is also a spokesperson for the Obesity Society but was not involved in the AHA statement.
“Patients taking powerful weight loss medications still need physical activity. Otherwise, they may lose not only fat mass, but also a significant amount of muscle, which matters for long-term health and function.”
How Much Should You Exercise?
For adults to keep the heart in top shape, the AHA recommends a minimum of 150 minutes (that’s two and a half hours) of moderate-intensity aerobic activity per week or 75 minutes per week of vigorous aerobic activity.
Moderate-intensity activities include:
- Brisk walking (2.5 miles per hour, or 1 mile every 24 minutes)
- Water aerobics
- Dancing (ballroom or social)
- Gardening
- Doubles tennis
- Biking slower than 10 miles per hour
Vigorous-intensity aerobic activities include:
- Hiking uphill or with a heavy backpack
- Running
- Swimming laps
- Vigorous aerobic dancing
- Heavy yard work such as continuous digging or hoeing
- Tennis (singles)
- Cycling 10 miles per hour or faster
- Jumping rope
To Keep Off Significant Weight, You May Need More Weekly Exercise
The AHA statement points to evidence showing that 200 to 300 minutes of exercise per week is tied to weight loss maintenance — an amount that is up to twice as much as that recommended for optimal heart health.
Some people may find it difficult to hit these goals. But Peminda K. Cabandugama, MD, an endocrinologist and obesity medicine specialist at Cleveland Clinic, tells patients not to get discouraged.
“There is an absolute benefit in any exercise,” says Dr. Cabandugama. “The large-scale studies are very clear that none of the current diets work after two years for weight loss unless tied into exercise. The same can be said for patients with other interventions, including weight loss medications or even bariatric surgery.”
America Needs to Get Off the Couch
The new AHA paper is sounding an alarm for Americans to get moving and focus on maintaining a healthy weight.
The latest data from the Centers for Disease Control and Prevention indicate that more than 40 percent of U.S. adults live with obesity, which means a person is carrying an excessive amount of fat that puts their health at risk.
People with obesity have higher risks for life-threatening medical conditions, such as heart disease, type 2 diabetes, and certain cancers.
“There is a health benefit to getting off the couch and getting some exercise,” says Dr. Swift. “If you are mostly sedentary and looking to start, the most important thing is simply to start moving more than you are now.”
How to Move More for Better Health
The new statement stresses that the benefits of exercise extend far beyond the scale.
“If exercise is viewed only as a weight loss tool, people quit when the scale does not move — and that is the wrong conclusion,” says John P. Higgins, MD, a professor and cardiologist at the McGovern Medical School with UTHealth Houston.
“From a cardiology standpoint, a patient may be getting meaningfully healthier before they get lighter. Blood pressure improves. Insulin resistance declines. HDL cholesterol rises. Cardiorespiratory fitness increases. Each of those changes saves lives.”
But you don’t have to make huge changes to see benefits. Swift offers these suggestions to get more movement in your daily life.
- Look for smart swaps. Take the stairs instead of the elevator, park farther away, and walk during phone calls instead of sitting.
- Try exercise snacks. Breaking activity into shorter bouts throughout the day (for example, three 10-minute walks instead of one 30-minute walk) may be more manageable for people with busy schedules but just as beneficial.
- Pick something you love doing. You’re more likely to stick with an activity if it’s something you enjoy.
- Work out with a friend. An exercise companion can be motivating.
- Consider using digital tools. Wearables and apps (like one that count steps) help people stay engaged.
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