Introduce 150–300 minutes of aerobic exercise weekly, like brisk walking, cycling, or swimming, to reduce body fat, waist size, and improve mental health and strength.

“At least 150 minutes per week of aerobic exercise at moderate intensity is required to achieve important weight loss,” said Dr. Ahmad Jayedi, Ph.D., an epidemiologist at Imperial College London, a...

New research indicates that 30 minutes of exercise a day can help improve weight loss and reduce body fat. Volia Bigel/Stocksy

The researchers found that each 30 minutes per week of aerobic exercise was associated with reduced body weight (0.52 kg), waist circumference (0.56 cm), body fat percentage (0.37 percent), and the...

However, aerobic exercise exceeding 150 minutes per week, at moderate intensity or greater, was more likely to achieve clinically important reductions in weight-loss parameters.