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JAMA Network Open study finds aerobic exercise significantly reduces weight, waist circumference, and body fat in adults with obesity or overweight.
A new meta-analysis published in JAMA Network Open on December 26, 2024, underscores the benefits of aerobic exercise for weight loss and body composition improvements in adults who are overweight or have obesity. The study, led by Dr. Ahmad Jayedi from the Imperial College London, analyzed 116 randomized clinical trials involving 6,880 participants from diverse regions, including North America, Asia, Europe, and Africa.
The findings reveal a clear, linear relationship between aerobic exercise duration and reductions in body weight, waist circumference, and body fat percentage. For every 30 minutes of weekly aerobic exercise, participants experienced an average weight loss of 1.14 pounds, a waist circumference reduction of 0.56 cm, and a 0.37% decrease in body fat percentage.
Methodology and Key Findings
The study included trials with intervention durations of at least eight weeks, focusing on supervised aerobic activities like walking and running. Exercise intensities ranged from light (40%-55% of maximum heart rate) to vigorous (70%-90%). Control groups remained sedentary or continued their usual routines.
The analysis highlighted:
- Body fat percentage improvements peaked with 150 minutes of exercise per week.
- Linear reductions in body weight and waist circumference were observed with up to 300 minutes of weekly aerobic exercise.
- Visceral and subcutaneous adipose tissue were significantly reduced.
Adverse events, mainly mild or moderate musculoskeletal symptoms, were rare, affirming the safety of aerobic exercise across various intensities.
Practical Applications
“These point-specific estimates for different aerobic exercise durations and intensities provide valuable guidance for patients and healthcare professionals in tailoring exercise plans to meet weight loss goals,” the authors stated.
Participants who exercised for 150-300 minutes weekly—equivalent to 30-60 minutes on five days—saw the most significant benefits. The study encourages integrating these recommendations into weight management programs, particularly for individuals aiming to reduce adiposity measures.
Limitations and Disclosures
Despite its robust findings, the study faced high heterogeneity in data. It lacked adjustments for factors like dietary habits and smoking status and included limited measures of health-related quality of life and medication use. The authors reported no funding sources or conflicts of interest.
Conclusion
Aerobic exercise, even in small weekly increments, offers measurable benefits for weight loss and body composition, reaffirming its role as a cornerstone in managing obesity and overweight conditions. For adults seeking sustainable health improvements, incorporating regular aerobic activity can yield significant and safe results.
