When setting a weight loss goal, many people immediately think of diet and exercise. However, exercise is an accessible way to burn calories, thereby helping to lose weight effectively and safely. In addition, it can also improve mood, strengthen bones and reduce the risk of chronic diseases. Choosing an exercise regimen that suits your interests and persistently doing it can bring long-term physical and mental benefits.
What is the best exercise for safe and effective weight loss?
Here are 7 of the most effective weight loss exercises that are scientifically proven:
1. Walking
Walking is an easy exercise, suitable for beginners, and does not require special equipment. This exercise is gentle on the knees and can be started with just 30 minutes a day, 3-4 days a week. As your body gets used to it and becomes more muscular, you can increase the duration and frequency of walking accordingly.
According to the American Council on Exercise (ACE), a 143-pound (65-kg) person can burn 7.6 calories per minute of walking, while a 179-pound (81-kg) person burns up to 9.7 calories. A 12-week study of 20 obese women found that walking for 50–70 minutes three times a week reduced body fat by 1.5% and waist circumference by more than 1 inch (2.8 cm).
2. Jogging or Running
The main difference between running and jogging is speed. Jogging is faster than 6 mph (9.7 km/h), while running ranges from 4 to 6 mph (6.4 to 9.7 km/h).
Jogging or running burns more calories than walking. At 143 pounds, jogging burns about 10.8 calories per minute, and jogging burns up to 13.2 calories per minute. A 179-pound person can burn up to 17 calories per minute jogging.
Running and sprinting help reduce belly fat and provide many health benefits, including reducing the risk of chronic diseases such as heart disease and diabetes.
To avoid impact on the knees, run on a soft surface such as grass or a padded track to reduce the risk of injury and make running safer and more enjoyable.
Helpful tip: If you are just starting out, alternate between jogging for 2 minutes and walking for 1 minute, repeating for 20–30 minutes to build endurance without being too stressful.
3. Cycling
Cycling is a gentle exercise that puts less stress on the knees. People can choose to cycle outdoors or on a stationary bike at the gym or at home. At a speed of 10 mph (16 km/h), a 143-lb person will burn 6.4 calories per minute, while a 179-lb person will burn 8.2 calories.
Regular cycling helps the body stay healthy, improves insulin sensitivity, and reduces the risk of heart disease and cancer compared to people who do not cycle regularly.
Some studies show that people who cycle regularly have a lower risk of heart disease and cancer.
For example, if you are busy, you can use an exercise bike at home, watch TV while exercising, 20–30 minutes a day.
4. Weight training
Weight training is an endurance exercise that helps increase strength and muscle development, speeding up metabolism even at rest.
For people weighing 65 kg, weight training burns about 7.6 calories per minute during exercise.
For people weighing 81 kg, weight training burns about 9.8 calories per minute.
A 6-month study found that weight training three times a week increased muscle strength and burned 7.4% more calories, equivalent to 125 calories per day. Another study found that six months of weight training burned 9% more calories in men, or 140 calories per day, and 4% more in women, or 50 calories per day.
Weight training stimulates continued calorie burning after exercise, while aerobic exercise stops burning calories after the activity is over.
For example, you can start with simple movements like squats with light dumbbells, then gradually increase the weight as you get used to it.
5. Swimming
Swimming is a low-impact exercise that is suitable for people with joint pain or injuries because the buoyancy of the water supports your body weight, reducing the impact on your joints and muscles, allowing you to exercise without putting too much pressure on your joints. At a moderate pace, a 143-lb person burns 9 calories per minute, while a 179-lb person burns 11.6 calories.
Swimming styles affect calorie burn in different ways, with the highest calorie burn being achieved with breaststroke, butterfly, backstroke, and freestyle, in descending order.
In a study of 24 middle-aged women who swam for 60 minutes three times a week, body fat, blood cholesterol, and triglycerides were reduced. Swimming also improved overall flexibility and agility.
6. Yoga
Yoga doesn’t burn as many calories, but it does have overall benefits. In a 3-month study of 60 obese women, those who practiced yoga for 90 minutes twice a week lost 1.5 inches (3.8 cm) from their waistlines compared to the control group.
In addition to its physical benefits, yoga also helps reduce stress, increase emotional balance, and improve both physical and mental health. For example, if you’re busy, just 15 minutes of evening yoga with basic stretching movements can help you sleep well and prevent late-night snacking.
7. Pilates
Although Pilates burns fewer calories than jogging, it is a fun and sustainable activity for many people.
A 143-lb person can burn 108 calories in a 30-minute basic class and up to 168 calories in an advanced class.
A study of 37 middle-aged women who did 90 minutes of Pilates three times a week showed significant reductions in waist and hip circumference.
Additionally, Pilates helps reduce back pain and increases overall strength, flexibility, endurance, and resilience.
Incorporating Pilates into your fitness regimen along with other exercises and maintaining a balanced, nutrient-rich diet can significantly aid your weight loss efforts.
For example, Pilates on a mat or with an exercise ball can be done at home, making it a great option for those who want to work out in a small space.
