Physical fitness for obesity prevention -
As of February , 33, individuals have been surveyed twice with a mean time interval of 4. Five obesity indices were measured, and lifestyle factors including the exercise information were collected for these 33, adults in the baseline and follow-up surveys.
We analyzed five obesity-related phenotypes: BMI, BFP, WC, HC, and WHR. BMI is a commonly-used obesity index that can be conveniently calculated by weight and height. WC and WHR are indicators of abdominal obesity HC is one of body size measurements for predicting type 2 diabetes Body mass index BMI was calculated as weight in kilograms over squared height in meters, where body weight and height were measured by TWB researchers.
BFP was quantified by bioelectrical impedance analysis using a Tanita body composition analyzer BCMA Tanita Corp. Following the World Health Organization WHO recommendation, WC is the circumference of the midpoint between the iliac crest and lowest rib HC was the largest circumference around the buttocks in a standing position.
A non-elastic tape measured both WC and HC. WHR was dimensionless calculated as the ratio of WC to HC. In this study, covariates adjusted in all regression models included sex, age in years , smoking status yes vs. no , drinking status yes vs.
no , educational attainment a value ranging from 1 to 7 , and the first ten ancestry PCs. The educational attainment of each subject was surveyed through a face-to-face interview with TWB researchers. Individuals with regular exercise would then be asked what kinds of exercise they usually engaged in during the latest 3 months.
To prevent a long TWB interview, they were allowed to list at most three kinds of exercise and the frequency and duration when performing each exercise. To investigate the associations of weekly hours to perform 23 physical exercises with BMI, we considered the following linear mixed effects model:.
A total of five covariates were adjusted in the model, including sex male vs. female , age in years , drinking status yes vs. no , smoking status yes vs. no , and educational attainment an integer from 1 to 7. γ i is the subject-specific random effect of the i th individual, and ϵ i,j is the random error term for the i th individual at the j th survey.
The response variable in model 1 can be replaced with the other four obesity indices accordingly. Model 1 can simultaneously adjust for the effects of the 23 exercises, because an individual may engage in multiple physical exercises each individual was allowed to report three kinds of exercises, and the frequency and duration when performing each kind of exercise.
Moreover, this model incorporated subject-specific random effects γ i , which accounted for individual differences in obesity indices. The R version 4. Among the 33, TWB participants, 12, Table 1 presents the basic characteristics of the 33, TWB subjects in the two surveys, respectively.
The mean age of the 33, adults was 51 s. The average time interval between the two surveys was 4 s. The percentage of regular exercise increased from The percentage of smoking was decreased from 8. Table 2. Associations of weekly hours to perform 23 physical exercises with five obesity indices.
Figure 1. Exercise main effects on body mass index and body fat percentage. Figure 2. Exercise main effects on waist circumference and hip circumference.
Figure 3. Exercise main effects on waist-hip ratio. Among the 23 exercises, jogging, and yoga were consistently the most effective exercises for all five obesity indices. For all indices except HC, jogging was the most effective exercise as far as its effect sizes were concerned.
One more weekly hour to jog was associated with 0. Yoga was ranked as the 2nd effective exercise for these four obesity indices. One more weekly hour to perform yoga was associated with 0.
For HC, one more weekly hour to perform yoga was associated with a 0. Jogging was ranked as the 2nd effective exercise regarding its effect size on HC. Figures 1 — 3 show that spending time performing exercise is generally associated with lower obesity indices. Among the 23 kinds of exercise, jogging was associated with the most considerable reduction in four obesity indices and the second-largest decrease in HC.
Performing yoga was associated with the largest reduction in HC and the second-largest reduction in the other four obesity indices. Playing table tennis exhibited similar effectiveness to performing yoga in reducing WHR.
One more weekly hour to play table tennis was associated with a 1. Because waist turning is frequently required when playing table tennis, this exercise is associated with a noticeable reduction in WHR. Because diet information was not collected in the TWB, our regression model 1 cannot adjust for this covariate.
However, many yoga classes promote a yogic diet in addition to the physical practice of yoga. People performing yoga may also follow the yogic diet The yogic diet suggests people eat whole and unprocessed foods such as fresh vegetables, grains, and fruits Moreover, studies have suggested that yoga is associated with weight loss and maintenance Engaging in yoga increases energy expenditure and reduces stress, anxiety, and depression An RCT has found a yoga training for 14 weeks can reduce obesity In addition to staying fit, people performing yoga are usually encouraged to follow a yogic diet.
Eating whole and unprocessed foods can help glycemic control A week yoga intervention reduced obesity measures, including BMI, BFP, WC, and WHR HC was not served as an outcome measure in that study Moreover, yoga increased self-esteem and decreased perceived stress Yoga is an exercise to harmonize and balance the human mind, body, and emotions.
Yoga is a lifestyle and not merely a kind of exercise Although yoga is not considered an aerobic exercise 13 , these factors contribute to the results shown here—yoga is among the most effective exercises to prevent obesity. Many yoga poses involve muscles around the hips and pelvis.
Randomized controlled trials RCTs can gauge the efficacy of performing exercise in preventing obesity. However, RCTs are usually small to medium in sample sizes.
For example, papers about RCTs of yoga were published from to We included a much larger sample size here than RCTs of physical exercise. A total of and 1, TWB individuals practiced yoga regularly in the 1st and 2nd surveys, respectively Table 2.
Moreover, most RCTs can only afford to compare the effects of two or three exercises For example, a previous study found that performing yoga showed a more significant reduction in BMI than walking Our results are in line with their findings.
Moreover, our work involves a comparison of more than 20 exercises. This is an observational study with long-term follow-up. However, our analysis did not adjust for diet information because it was not collected by the TWB.
All the results herein were explained as association signals. Although individuals were not randomized into different exercise groups in this observational study, we incorporated data at two-time points to account for individual differences in obesity indices.
Our results are consistent across various obesity indices—jogging and yoga are the two most effective exercises among the 23 exercises. Our results are reasonable. For example, jogging, brisk walking, and walking are moving on land at different rates.
Jogging is an act of moving faster than brisk walking, and then walking. Walking is a relatively mild exercise, and thus, its association with a reduction of obesity indices is not notable.
Jogging and yoga are the two most effective exercises to prevent obesity. This is a consistent conclusion across the five obesity indices. Because many yoga poses involve muscles around the hips and pelvis, yoga is the most effective in reducing HC.
On the other hand, jogging is an exercise for the entire body. Arms swing, waist turn, legs and feet run, and shoulders and abdomen are also involved in the act. Jogging outperformed other exercises in four obesity indices: BMI, BFP, WC, and WHR.
Our results showed that one more weekly hour to jog was associated with 0. These reductions in general obesity indicators BMI and BFP and abdominal obesity indicators WC and WHR can decrease the risk of cardiovascular diseases 31 and chronic diseases Many studies indicated that the burden of chronic diseases is mainly contributed by overweight and obesity 32 — Even a slight reduction in population-averaged BMI can significantly decrease the chronic disease burden The studies involving human participants were reviewed and approved by National Taiwan University Hospital NTUH-REC no.
W-YL conceived the study design, applied for the Taiwan Biobank data, developed the analysis tool, performed the analyses, interpreted the analysis results, wrote the manuscript, and approved the submitted version. This study was supported by the National Science and Technology Council of Taiwan grant number B to W-YL.
The author thanks the associate editor and reviewers for their insightful and constructive comments and the Taiwan Biobank for approving my application to access the data.
The author declares that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest. All claims expressed in this article are solely those of the authors and do not necessarily represent those of their affiliated organizations, or those of the publisher, the editors and the reviewers.
Any product that may be evaluated in this article, or claim that may be made by its manufacturer, is not guaranteed or endorsed by the publisher. Frayling TM, Timpson NJ, Weedon MN, Zeggini E, Freathy RM, Lindgren CM, et al.
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Gene-environment interaction study for BMI reveals interactions between genetic factors and physical activity, alcohol consumption and socioeconomic status. Tyrrell J, Wood AR, Ames RM, Yaghootkar H, Beaumont RN, Jones SE, et al. Gene-obesogenic environment interactions in the UK Biobank study.
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Al Saif A, Alsenany S. Aerobic and anaerobic exercise training in obese adults. J Phys Ther Sci. Beres D. Whole motion: Training your brain and body for optimal health. Follow-up studies also show that increasing physical activity levels and improving cardiorespiratory fitness can reduce mortality risk associated with BMI in the long term.
Moreover, improvements in cardiorespiratory fitness and physical activity tend to produce a larger reduction in mortality risk than weight loss. Notably, a number of these studies show that these effects of physical activity and improved cardiorespiratory fitness accompanied either modest or no weight loss.
This indicates that it is not possible to attribute the reduced all-cause and cardiovascular disease-related mortality risk associated with improved fitness to weight loss.
Physical activity and cardiorespiratory fitness can also result in improvements in markers for obesity-related conditions, including cardiovascular diseases and type 2 diabetes. These improvements in cardiometabolic markers are comparable to those that weight loss produces.
For example, the authors behind the current study note, both resistance training and aerobic exercise produce a decrease in blood pressure, with the extent of decline being similar to that resulting from weight loss.
Exercise training also improves blood glucose control, blood cholesterol levels, and vascular function to a similar extent as weight loss. These effects of exercise training on the aforementioned cardiometabolic markers were independent of weight loss.
Exercise training is also effective in reducing the amount of fat that the body stores in the liver and visceral adipose tissue. Visceral adipose tissue is the fat that surrounds internal organs, especially in the abdomen.
The fat stores in the liver and visceral adipose tissue are associated with an increased risk of cardiovascular disease and type 2 diabetes. While the decline in both fat stores tends to correlate with the extent of weight loss, a clinically relevant reduction in the fat stores in the liver and visceral adipose tissue can occur with exercise training, even in the absence of weight loss.
The authors note that while severe calorie restriction is more effective than exercise training in reducing these fat stores, calorie restriction over long periods is generally not sustainable. Exercise training can also improve the response of fat tissue to insulin, with reduced insulin sensitivity of fat tissue occurring in obesity and type 2 diabetes.
The authors recommend a weight-neutral approach that primarily focuses on improving cardiorespiratory fitness and increasing physical activity for obesity management. The authors clarify that while healthcare professionals should not discourage weight loss, it should not be the primary focus of obesity management.
This approach ignores the major improvements in mortality and disease risk associated with increased physical activity and improved fitness in the absence of weight loss. In fact, as our review shows, improving fitness by increasing physical activity is associated with greater reductions in mortality risk compared to weight loss.
We would like to see current physical activity guidelines be an important focus of obesity treatment programs, with cardiorespiratory fitness assessed and monitored over time to document improvements in fitness. MNT spoke with Dr.
Jennifer Kuk , an associate professor at York University, Canada, about the challenges in understanding the precise role of fitness in obesity-related health conditions. This is expensive [and] time- and labor-intensive for both the researcher and participant. Physical activity and fitness do not always track, as there is a genetic component that will dictate your ability to increase your fitness with activity.
Further, there may be recall errors in self-report issues, which would make it more difficult to see the true relationship between activity and health.
Kuk noted that it is possible to categorize only a small number of individuals as fat but fit, making it difficult to study the relationship between fitness and obesity-related health conditions.
There are also challenges associated with the lack of standardized criteria for adjudicating whether an individual with a specific BMI value and fitness test score VO 2 max is fit or unfit. Is your fitness or activity level reflective of your health or the reverse i.
you get sick because you are less active and fit? There is widespread agreement about the importance of improving fitness levels for the management of obesity, as advocated by the fat-but-fit approach.
However, there are concerns among the scientific and medical community about the degree of emphasis on weight loss and other factors associated with obesity. One of the ways in which physical activity influences cardiometabolic health is by improving body composition, i.
and other places, is not a direct measure of body composition […]. Of course, physical activity also improves cardiovascular fitness, which is also risk-reducing.
Thus, being physically active is not a license to maintain a poor diet or to ignore other contributors to obesity. Other contributors to obesity may include issues with sleep, certain medications, the microbiome, and many more.
Bea is an associate professor of medicine at the University of Arizona Health Sciences and a member of the ACSM. Focusing solely on one at the detriment of the other factor is likely not a wise approach. Having a high body mass index BMI increases the risk of many health problems, including high blood pressure.
However, is there such a thing as…. If you believe that you are exercising enough, you will live longer than someone who believes that they are not - regardless of activity levels. Aerobic exercise reduces the risk of many health conditions. National guidelines recommend at least minutes of aerobic activity per week.
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Medical News Today. Health Conditions Health Products Discover Tools Connect. Obesity: Exercising, not dieting, may be key to avoiding health risks.
By Deep Shukla on September 22, — Fact checked by Alexandra Sanfins, Ph. Share on Pinterest New research suggests that fitness may be more important than weight loss for staving off the health risks associated with obesity.
News Lbesity role of physical activity Physical fitness for obesity prevention exercise on obesity. Today, on Prevfntion Physical Activity Day, the World Fitnesw Physical fitness for obesity prevention World Obesity has released its first position Physical fitness for obesity prevention Energy drinks for performance the obrsity of physical activity and exercise on obesity. In the statement, World Obesity champions the importance of physical activity for overall health and wellbeing, and advocates for the development of policies to increase physical activity levels. The body uses energy in three main ways: during rest basal metabolic rateto break down food, and to perform physical activity. Treating obesity is not just about losing weight.
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