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How Much Daily Exercise is Best for Weight Loss?

by AOSSM October 24, 2012

Obesity rates continue to rise across the United States. In fact, the Centers for Disease Control and Prevention (CDC) currently estimates that more than 35% of American adults are obese, and about 17% of children and adolescents are obese.

Numerous health risks are linked to obesity. They comprise some of the most common preventable causes of death, including coronary heart disease, type II diabetes mellitus, and strokes. In 2008, medical costs associated with obesity were estimated at $147 billion. Efforts to decrease obesity among adults and children are crucial from a public health standpoint.

Current Physical Activity Guidelines recommend 150 minutes (or about 30 minutes, five times a week) of moderate to vigorous physical activity per week. Specifically for weight loss purposes, many experts recommend longer durations of exercise - up to 60 minutes per day.

Are these longer periods of exercise necessary for optimal weight loss? Does the extra time increase fat loss? Or is there a compensation effect whereby the body adjusts to the additional exercise?

In a paper published recently in the American Journal of Physiology, studied this question using samples of overweight, sedentary men. The authors compared a group which performed 30 minutes of daily aerobic exercise for 13 weeks to one which performed 60 minutes per day.

The authors compared the groups based on body fat loss, as well negative accumulated energy balance, which they calculated from the changes in body composition.

Participants who performed 30 minutes of aerobic exercise per day experienced the same amount of body fat loss compared to those who performed 60 minutes per day. Surprisingly, the overweight men who exercised 30 minutes per day had a much greater than predicted negative energy balance. There was no additional benefit obtained by doing 60 minutes of exercise per day.

The authors concluded that while one group of overweight men performed twice the amount of daily aerobic exercise, the decrease in body weight and body fat was no greater than the group that performed half as much.

This study provides good news to overweight individuals who want to start an exercise regimen to lose weight and body fat. Since many of these people do not regularly exercise, starting with 30 minutes per day might be more appealing. They might be more likely to stick to the shorter programs.

When it comes to obesity and weight loss, any exercise seems better than none at all. While we need much more research to find ideal nutritional changes and specific exercise recommendations, Americans of all ages can at least start with moderate amounts of exercise each day.

What do you think about this study and its findings? Will it make you more likely to try to perform physical activity each day?

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10/27/2012 3:09:08 PM #

This blog post is so important! When trying to start an exercise and weight-loss routine, most people think they have to work out for long periods of time every day in order to see any health benefits. It's good to know that even a little bit of exercise goes a long way, as long as one keeps it consistent and is able to see results. However, one must also note the importance of diet when trying to lose weight. Working out has great health benefits, but changing one's eating habits to increase weight-loss and to maintain a healthy lifestyle is just as important.

Sydney Hofferth United States |

10/31/2012 11:57:37 AM #

The CDC needs to continue to take obesity seriously as a growing epidemic, especially in wake of our health financing crisis. As we struggle to find solutions for Medicare and Medicaid financing, a study by Trust for America's Health predicits by 2030, medical costs associated with obesity are estimated to increase by $48 billion to $66 billion per year. Obesity could also cause a loss in economic productivity between $390 billion and $580 billion annually by 2030. Not only do we need to find ways to elimiate wasteful spending in our health services, we need to control the cause and demand prevention.

Becky Horton United States |

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