Exercising 2.5 Hours Weekly: Reduce Waist Size Effectively | – Times of India

When it comes to trimming down your waistline, the solution might be simpler than you think: 150 minutes of exercise a week. Research shows that dedicating just 2.5 hours weekly to aerobic exercise can lead to significant reductions in waist size and body fat. Here is all we need to know about the findings and understand how this commitment to physical activity works.
A meta-analysis of 116 randomised clinical trials involving 6,880 adults with overweight or obesity highlights the effectiveness of regular aerobic exercise. According to the study, waist circumference, body weight, and fat levels decrease linearly with increased durations of aerobic exercise. The key threshold? At least 150 minutes of moderate to vigorous exercise per week. This duration has been linked to clinically meaningful reductions in waist size and body fat.

Why aerobic exercise works wonders
Aerobic exercises such as brisk walking, cycling, or swimming target fat stores, especially around the midsection. By increasing your heart rate and sustaining moderate to vigorous intensity, these activities boost calorie burn and enhance fat metabolism. Over time, this consistent effort translates into a slimmer waistline.

Researchers advise 150 minutes a week aerobic exercises for reducing waist, fat
What happens with more exercise?
While 150 minutes weekly is the minimum threshold, the study reveals that increasing your workout time to 300 minutes per week can amplify the results. Greater reductions in waist circumference and fat levels are observed with longer durations of aerobic exercise. This dose-response relationship emphasizes that the more effort you put in, the better your outcomes.
One of the most encouraging aspects of this research is its focus on sustainability. You don’t need extreme workouts or drastic diet changes. Instead, consistency with moderate-intensity activities can help you achieve noticeable results. Even splitting the 150 minutes into smaller daily sessions—like 30 minutes, five days a week—works just as effectively.
- Choose an activity you enjoy: Whether it’s dancing, cycling, or hiking, pick something you look forward to.
- Gradually build your routine: If 150 minutes feels daunting, start small and add time each week.
- Combine with strength training: Adding resistance exercises can enhance fat loss and tone your body.
- Track your progress: Keep a log of your workouts and measurements for motivation.
Exercising for 2.5 hours a week may sound like a small commitment, but the impact on your waistline and overall health can be monumental.