There's no one-size-fits-all answer to this question, as the amount of exercise needed for weight loss varies depending on several factors, including your:
- Current weight and body composition: The more you weigh, the more calories you'll burn with exercise.
- Activity level: If you're already active, you'll need to exercise more to see results.
- Dietary habits: Exercise is only one part of the equation. Weight loss requires a calorie deficit, which means burning more calories than you consume.
- Individual goals: How much weight you want to lose and how quickly will affect your exercise needs.
General Guidelines:
- Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. This is the recommended amount for overall health benefits.
- To lose weight, you may need to increase your exercise to 300 minutes of moderate-intensity aerobic activity or 150 minutes of vigorous-intensity aerobic activity per week.
- Combine aerobic exercise with strength training at least two days a week to build muscle and boost your metabolism.
Examples of Moderate-Intensity Aerobic Activity:
- Brisk walking
- Cycling at a moderate pace
- Swimming laps
- Dancing
Examples of Vigorous-Intensity Aerobic Activity:
- Running
- Jumping rope
- High-intensity interval training (HIIT)
- Swimming at a fast pace
Remember: Consult with your doctor before starting any new exercise program, especially if you have any health concerns.
