Move for the health benefits

“Doctors often focus on weight loss to reduce the risk of heart disease. Long-term weight loss is indeed beneficial. However, physical activity should be an important part of the treatment plan: it supports weight loss and helps to maintain results,” says Damon L. Swift, PhD, a volunteer for the American Heart Association and an associate professor of kinesiology at the University of Virginia in Charlottesville.

Exercise provides significant benefits for the heart and metabolism, even if the scale doesn’t move. This is especially important because many overweight people already have risk factors for heart disease.

According to Swift, cardio exercises without dietary changes rarely lead to significant weight loss. Eating habits play a major role in weight loss. However, physical activity effectively complements other treatment methods, such as a healthy diet, weight loss medications, or surgery.

When people reduce their calorie intake, they often lose both fat and muscle. Research shows that if you add exercise to your diet, you can maintain more muscle mass, especially strength training. This is especially true for middle-aged and older people.

To maintain muscle while losing fat, it is also important to consume enough protein. Maintaining muscle mass doesn’t just affect strength.: it improves mobility, metabolism, and blood sugar control.

Exercise alone usually does not lead to clinically significant weight loss unless a person can devote a lot of time to it every week. According to the statement, exercise alone rarely leads to a reduction in body weight of more than 5%, unless the level of aerobic activity is very high — at least 225-420 minutes per week. Less than 15% of people achieve clinically significant weight loss through exercise alone. Moderate weight loss — around 3% (but less than 5%) of body weight — is more achievable and also provides health benefits.

According to the American Heart Association’s 2026 statistics, most Americans do not meet even the minimum physical activity requirements for maintaining good health, let alone for weight loss. Only one in four adults and one in five children aged 6 to 17 meet the national recommendations for activity levels.

The American Heart Association recommends the following for adults:

• at least 150 minutes per week of moderate-intensity aerobic exercise or 75 minutes per week of vigorous-intensity aerobic exercise;
• Strength training of moderate and high intensity at least two days a week.

Compliance with these standards significantly reduces the risk factors for heart disease and reduces overall and cardiovascular mortality. Research shows that a high level of regular activity is required for long-term maintenance, typically 200-300 minutes of moderate activity per week. This is more than the 150 minutes recommended for heart health.

However, even if you cannot achieve these levels, regular physical activity is still beneficial. Any movement is better than no movement. Exercise not only helps to maintain weight, but also protects heart health, even if some weight has returned. It maintains improvements in blood pressure and insulin sensitivity.

Many people face obstacles, such as lack of time or limited access to safe exercise facilities. Overcoming these barriers can help to establish healthy habits.

“The American Heart Association supports policies that make physical activity more accessible to people of all ages and abilities. A safe urban environment, opportunities for movement in schools and at work, and access to active transportation all increase daily activity and support long-term heart and metabolic health,” emphasizes Stacy E. Rosen, MD, President of the American Heart Association.

Physical activity should be a priority in the treatment of obesity, not for the sake of weight loss, but for the sake of heart and metabolic health. Movement makes you healthier, even if your weight does not change. If you want to start moving without leaving your home, you can try our body practices.