Aerobics can help you lose weight and dodge chronic diseases
You've often heard that the calories you take in (or don't take in) determine weight loss, not the calories you expend (through exercise), since the body adjusts in ways that keep your so-called "calories-out" pretty constant. But a couple of interesting new studies shine a light on how getting a good dose of moderate to vigorous aerobics (150 to 300 minutes weekly) can fuel weight loss, and reduce waist circumference and body fat, plus lower your risk for 19 -- yes, 19 -- chronic diseases.
A meta-study in JAMA Open Network found that while 30 minutes of aerobics weekly could help slightly, between 150 and 300 minutes done consistently for six months creates significant weight loss.
We suggest trying interval walking, swimming, cycling, step classes and more. And it pays dividends to add two 20-minute sessions of strength training weekly to make sure you build -- not lose -- muscle mass as you shed pounds.
The second study offers you major rewards for your aerobic weight-loss routine. University of Iowa researchers have found that folks who report the highest level of physical activity are at a significantly lower risk of 19 chronic conditions, including cardiovascular disease, cancer, respiratory diseases and diabetes.
For help adopting a weekly exercise routine, check out our books "You Staying Young" and "You: On a Walk" (to listen to as you walk). And to get help forming an exercise posse -- working out is more fun with friends and harder to ditch out on -- subscribe to the free newsletter at LongevityPlaybook.com.
Dr. Mike Roizen is the founder of www.longevityplaybook.com, and Dr. Mehmet Oz is global advisor to www.iHerb.com, the world's leading online health store. Roizen and Oz are chief wellness officer emeritus at Cleveland Clinic and professor emeritus at Columbia University, respectively. Together they have written 11 New York Times bestsellers (four No. 1's).
(c)2025 Michael Roizen, M.D.
Distributed by King Features Syndicate, Inc.
(c) 2025 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.
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