Researchers have emphasized the importance of at least 150 minutes of aerobic exercise per week to effectively reduce waist circumference and body fat. The findings, derived from an extensive review of 116 studies involving nearly 7,000 overweight and obese adults, were published in The Journal of the American Medical Association (JAMA) Network Open.

The review revealed that while the most significant reductions in body weight and waist circumference occurred with 300 minutes of aerobic exercise weekly, notable improvements in body fat percentage were achieved with just 150 minutes. Aerobic exercises such as running, cycling, and other cardiorespiratory activities elevate heart rate and enhance oxygen delivery to muscles and organs.

“Regular aerobic activity not only aids in weight management but also plays a critical role in reducing harmful fat deposits around the waist,” the researchers noted. These findings are particularly significant given the rising prevalence of obesity worldwide and its associated health risks, including heart disease and diabetes.

Health experts recommend incorporating moderate to vigorous aerobic workouts into weekly routines for sustainable health benefits. This guidance underscores the importance of consistent physical activity as a cornerstone of a healthy lifestyle.