The Natural Solution Hidden in Plain Sight
I work in tech and there’s a lot of talk about GLP-1, a hormone that helps regulate blood sugar levels and appetite. Its primary purpose is to help treat diabetes but many are claiming it to be a ‘wonder drug’ that can help with levels of obesity. It’s astonishing how everyone looks for tech to solve problems when all along the answer is simple; something our ancestors did all the time and something we can all do at no cost. It’s called exercise. If only exercise was a pill.
We shouldn’t necessarily be prescribing GLP-1 to people who are overweight when the research is very clear that exercise can work just as well. Just last month, an Imperial College researcher with colleagues in Iran has found significant improvements were observed in individuals who performed moderate to vigorous aerobic exercise at least 150 minutes per week.
In the study "Aerobic Exercise and Weight Loss in Adults: A Systematic Review and Dose-Response Meta-Analysis," published in JAMA Network Open, 116 randomised clinical trials involving 6,880 participants were analysed. Review studies included randomised clinical trials with durations of at least eight weeks focusing on supervised aerobic training for adults with overweight or obesity. A total of 116 trials comprising 6,880 participants (61% female, mean age 46 years) met the inclusion criteria.
The findings of the research are significant:
Linear Reduction in Body Weight: The meta-analysis indicated a linear reduction in body weight associated with increasing durations of aerobic exercise, with significant weight loss observed at different durations. Specifically, a reduction of approximately −2.79 kg was noted at 150 minutes of aerobic exercise per week, and a reduction of about −4.19 kg was observed at 300 minutes per week .
Waist Circumference Reduction: The analysis also found a nonlinear reduction in waist circumference associated with aerobic exercise. At 300 minutes per week, reductions of −4.21 cm for moderate intensity and −5.34 cm for moderate to vigorous intensity were reported, indicating that higher exercise intensity may lead to greater reductions in waist size , .
Body Fat Percentage: The findings suggested that the percentage of body fat also decreased in association with increasing aerobic exercise duration. The effect sizes for body fat percentage were larger with vigorous exercise compared to light or moderate intensities, indicating better outcomes with more vigorous exercise .
Minimum Effective Dose: The research highlighted that engaging in at least 150 minutes of aerobic exercise per week is necessary to achieve clinically important reductions in both waist circumference and body fat, suggesting that this duration serves as a minimum effective dose for weight loss , .
Subgroup Analysis: The study conducted subgroup analyses and found that progressive exercise had a greater association with weight reduction compared to nonprogressive exercise, although the credibility of this difference was rated low. Overall, the results were consistent across various subgroups categorised by intervention duration
The research on the dose-response relationship between aerobic exercise and weight loss is particularly relevant for mid-life athletes for several reasons:
Optimising Exercise Duration: The study suggests that longer durations of aerobic exercise (exceeding 150 minutes per week at moderate intensity) are associated with clinically significant reductions in body weight and waist circumference. Mid-life athletes can use this information to adjust their training regimens to maximise fat loss and improve body composition, which is crucial as metabolism tends to slow with age .
Maintaining Health and Performance: As individuals age, maintaining a healthy body composition becomes increasingly important for overall health and athletic performance. The findings indicate that consistent aerobic exercise can help mitigate age-related increases in body fat and improve metabolic health, which is beneficial for sustaining athletic performance and reducing the risk of chronic diseases .
Tailoring Training Programs: For mid-life athletes who may already be engaged in regular exercise, this research provides evidence to support the inclusion of aerobic training in their routines. It emphasises the importance of not just the type of exercise but also the duration, allowing athletes to tailor their training programs to achieve specific health and fitness goals .
Understanding Individual Responses: The study highlights that individual responses to exercise can vary, and while some may see significant benefits from moderate exercise, others may need to increase their duration or intensity to achieve similar results. This understanding can help mid-life athletes personalise their training based on their unique responses to exercise.
Don’t be tempted by tech - reach for the running shoes instead!