How much exercise can you do to lose weight and reduce cardiovascular risk? Is walking enough?

Rubén Noda

Weight loss is a constant concern for a large part of the population, especially because of the impact it has on general health and cardiovascular risk reduction. And although physical exercise is safe and effective, even for people with added risk, often the effort does not translate into the expected weight loss. Why does this happen? One of the key factors is that the amount of exercise may not be enough. So how much exercise is necessary for those who are overweight or obese? Is walking a suitable option? Here we explain.

What are the recommendations?

The World Health Organisation (WHO) recommends that adults get at least 150 minutes of moderate physical activity or 75 minutes of vigorous activity per week, or a combination of both. These guidelines are useful for maintaining overall cardiovascular health, but if weight loss is the goal, these amounts may not be sufficient.

How much exercise?

To achieve clinically significant weight loss, studies indicate that the following should be performed 225 to 440 minutes of moderate to vigorous physical activity each week. This equates to approximately one hour of exercise, five days per week. It is important to note that weight loss can be promoted even without calorie restriction, as long as this level of activity is maintained. In addition, this amount of exercise can be flexibly distributed throughout the week to suit the individual's lifestyle.

Is walking enough?

Walking is an excellent form of physical activity to maintain cardiovascular health, but on its own, it is NOT sufficient for significant weight loss. The pace of walking must be challenging enough to elevate heart rate and breathing, which is considered aerobic physical exercise. In addition, it is essential to complement aerobic exercise with strength training, which will help maintain and increase muscle mass, improving weight loss results.

Intensity: a key factor

Intensity is a crucial aspect to obtain benefits in both weight loss and cardiovascular risk reduction. The recommendation is to adjust the level of effort according to the characteristics and capabilities of each individual. An exercise professional will be able to help define the right intensity to achieve results without compromising health, especially if you have a cardiovascular condition.

How do you know if your weight is healthy or if you are at cardiovascular risk?

One of the most common tools for assessing whether weight is healthy is the Body Mass Index (BMI), which relates weight and height. However, BMI does not distinguish between fat mass and muscle mass, which can be misleading in some cases. A more practical alternative is to measure waist circumference. Waist circumference is a good indicator of the amount of visceral fat, which is strongly associated with the risk of cardiovascular disease.

In men, the waist circumference should be less than 95 cm, and in women, less than 80 cm. On the other hand, if the value exceeds 102 cm in men or 88 cm in women, the risk of cardiovascular complications increases considerably. So, if you are not within these limits, it is time to act! Don't hesitate to ask for help from professionals specialised in cardiovascular health.

Conclusion

To lose weight and reduce cardiovascular risk, it is necessary to exceed 225 minutes of moderate to vigorous physical activity per week, combining aerobic exercise with strength training. Walking may be a good start, but it will not be enough if adequate intensity is not achieved. In addition, monitoring both weight and waist circumference is essential to assess cardiovascular risk. And remember, the support of fitness and health professionals can make all the difference in your journey towards a healthier life.

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