Evidence-based and Effective Physical Activities for Weight Loss

August 2, 2021

Physical activity is indispensable to maintaining good health, especially when one is trying to lose weight. When one wants to cut off some fat, engaging in more physical activity increases the number of calories burned off due to energy use by the body; this creates a deficit that eventually results in the loss of a few pounds. Additionally, physical activity reduces heart diseases and blood sugar risks beyond just a weight cut. There is a variation among people in how much physical activity they need. Physical activities that one can engage in for weight loss include jogging/running, swimming, yoga. Additionally, there is engaging in most competitive sports such as football and basketball, jumping rope, walking, biking, actively playing with children, hiking, dancing, weightlifting, and stretching.


Engaging in physical activity pays off in the long run when the aim is to achieve weight loss. Recent research studies indicate physical activity increases the chances of maintaining weight loss. Moreover, there is also a variation in the vigor with which one carries out exercises from moderate to vigorous. Moderate is when one is engaged in physical activity but still engages in a conversation. In contrast, in vigorous physical activity, the heart rate is hard and fast to engage in a conversation. Jogging is a low-intensity exercise, and one can breathe well while engaged in it. One fact about it is that it reduces cortisol levels in the body and is suitable for cardiovascular health. Once cortisol levels are low, appetite levels also decrease, leading to weight loss. Running is a type of aerobic exercise, but the difference between it and jogging is the pace. As running is done with much vigor, it leads to high-calorie burns and tone of legs.


Having a routine walk has shown to have more benefits health-wise, including a weight reduction. The fact that it requires just time has proven to be easy and cost-effective. Doctors have come to the agreement that being inactive is a potential risk of people developing obesity. A study aimed to study what 12-week walking exercise would have on fat deposits in the abdomen and in women who are obese. The results indicated that walking had positive effects on fat reduction and reducing waist circumference. The women in the study had a walk of 50-70 minutes three days a week, and there was a record of 1.5% loss of the average body weight. Despite walking with positive results with weight loss, one can maximize by mastering the pace, wearing a weighted vest, and walking up a hill.


An adherence to yoga is associated with different health benefits as this form of exercise engages both the body and the mind. Yoga has got an effect on body weight, waist circumference, and BMI. In a study comparing those taking yoga for a year and those less adherent to exercise, yoga participants lost more weight than their counterparts. Yoga is beneficial for weight loss as it is attributed to different factors. It increases one’s calorie expenditure due to the high-intensity yoga forms, thus increasing the ability to lose weight. Studies illustrate that yoga performed from moderate to high-intensity increases energy expenditure compared to baseline. Moreover, it is easier to stick to as it has limited use of the equipment. It is convenient to perform yoga at any place, reducing the likelihood of falling out of the exercise routine.

Sports (Football, Basketball, and Swimming)

Pediatric obesity resulting in numerous complications has had a high prevalence worldwide. Therefore, another research study aimed to determine whether sports could be an essential tool in preventing obesity. Traditional sports such as football and basketball are critical in the prevention of overweight and obesity. These sports are super competitive and require frequent practice, which is a valuable opportunity for exercise. Additionally, they are team sports that motivate to keep exercising. Thus, through the social interaction one gets and burning off stress, one can experience weight loss. Additionally, it is one of the best options for those who want to lose weight because it entails a whole-body workout, and the use of specific strokes helps burn more calories than others.

Jumping of Rope

Rope jumping is a full-body workout and thus burns calories in a short time, especially with the high-intensity interval training (HIIT) style workouts; one can lose up to 1,300 calories. There is a connection between the start of obesity and metabolic complications. Scientists aimed to find the effect rope jumping had on vaspin, apelin, and omentin-1 adipokines in adolescents who are obese; the study determined that jumping rope reduces vaspin and apelin adipokines, whereas omentin-1 levels are increased as a result of rope jumping. This is a clear indication of its effectiveness as omentin-1 increases after weight loss, leading to improved insulin sensitivity.   


Moderate cycling but up to 300 calories in 60 minutes; however, an increase in the intensity has got even more outstanding results. Biking is a leisure activity, but outdoor and indoor biking can be an essential aspect of weight loss. The body adjusts during each bike ride that recruits core stability on the saddle. It also increases cardiovascular fitness, muscle tone, and strength. As a result, cycling is associated with less weight gain in the long run and weight loss, and a lowered BMI. Thus, biking is good for weight loss as one gets cardio while building muscles. Building muscles means an increased resting metabolic rate which in other words leads to increased burn on calories.

Hiking and Dancing

Hiking and dancing are an example of aerobic exercises which require the presence of oxygen. They work on type I muscle fibers, thus leading to an increased endurance by these muscles. Additionally, capillary size is increased, and sustainability is extended. Hiking burns more calories than walking as it makes use of steeper paths. Furthermore, dancing is an essential physical activity for weight loss where different dancing styles are utilized as a form of exercise. Dancing is established as a routine that also comes off as fun. The dance typically goes for at least 20 minutes and up to 4-5 times a week. Additionally, this routine should be accompanied by consistent music that has got a determined rate that it’s playing at. Through this, calories are burned, achieving weight loss.

Weightlifting and Stretching

Weightlifting refers to as resistance training, is an exercise that has been practiced for centuries to build muscular strength. Research studies demonstrate that whether done by body weight, machines, resistant bands, dumbbells, or free weights, muscle strength and size are affected. Thus, it reduces body fat, increases muscle size and strength. Resistance training requires more oxygen and energy over long periods to replenish the depleted energy stores making it effective due to the high cost of the calories. Furthermore, through resistance training, the basal metabolic rate increases resulting in sustainable fat loss. Thus, it increases after-burn after exercise and increases the basic metabolic rate (BMR), and with the two combined with a healthy diet, loss of body fat is easily achieved. Resistance training also works best when the intensity is increased and more time is spent working out. When it comes to children, parents and those who take care of them can improve their activeness by being part of the children’s games who are always energetic and active. Through these games, their active engagement promotes burning of calories which ultimately leads to weight loss.

In conclusion, engagement in physical activities is an essential tool to cut on weight and maintain a healthy weight. Obesity and other conditions have been prevalent among people who result from inactivity and poor adherence to physical activity. Thus, to alleviate these conditions and prevent their occurrence, everybody needs to be involved in physical activities of their choice. Additionally, various physical activities include hiking, biking, yoga, and walking, among others. One can select those best suited for them and are easy to adhere to according to their schedule. Furthermore, engaging in physical activities needs to be accompanied by taking balanced diets and watching the intake of calories to realize the desired outcome- weight loss.


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