For millions of people trying to lose weight, exercise is one of the first lifestyle changes that comes to mind. But spending hours in the gym is not necessarily the fastest or healthiest route to results.
According to the U.S. Centers for Disease Control and Prevention, physical activity increases the number of calories the body uses, while weight loss occurs when this combines with reducing the calories consumed to create a calorie deficit. Regular activity is also particularly important for maintaining weight loss over time.
Walking is one of the simplest ways to begin. Brisk walking raises energy expenditure without requiring gym equipment and can be gradually increased as fitness improves. Running, cycling, swimming and other aerobic activities can provide more intensive cardiovascular exercise.
Strength training also deserves an important place in a weight loss routine. Exercises using weights, resistance machines or body weight can help maintain and build muscle. This matters because losing weight without adequate exercise can also result in some loss of lean body mass.
A combination of aerobic exercise and resistance training can therefore be a practical approach for people who want to reduce body fat while improving overall fitness.
The World Health Organization recommends that adults get at least 150 to 300 minutes of moderate intensity aerobic physical activity each week, or 75 to 150 minutes of vigorous activity. Muscle strengthening activities involving major muscle groups are recommended on two or more days per week.
However, more exercise does not automatically mean faster or better results. Recovery, sleep and nutrition remain important, while attempting extremely demanding workouts before the body is prepared can increase the risk of injury.
Consistency is often more useful than searching for the perfect workout. Someone who can maintain regular walking, strength training and moderate cardio for months is more likely to build sustainable habits than someone following an exhausting routine for only a few weeks.
The scale should not be the only measure of progress either. Waist circumference, strength, endurance, energy levels and how clothes fit can provide additional indications that the body is changing.
Ultimately, exercise offers benefits that extend far beyond appearance. Regular physical activity supports cardiovascular health, strengthens muscles and bones, and can improve sleep and mental wellbeing.
For people with medical conditions, significant obesity, previous injuries or long periods of inactivity, professional medical advice may be appropriate before beginning an intensive exercise program.
The goal should not simply be to lose weight as quickly as possible. Building a routine that can realistically become part of everyday life may be the more valuable achievement.
