These 6 specific exercises can reduce body weight, even if you are predisposed to obesity

    Abdulaziz Sobh

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    We know that a variety of factors influence weight, including those related to lifestyle and genetics, but researchers have now identified six specific exercises that seem to offer the best chance of keeping your weight low, even if your genes don't wish.

    According to an analysis of 18,424 Chinese adults in Taiwan, aged between 30 and 70, the best ways to reduce body mass index (BMI) in people predisposed to obesity are: jogging regularly, climbing mountains, walking, walking hard, dance (to an "international standard"), and long yoga practices.

    But, oddly enough, it was not proven that many types of popular exercise were very good for those whose genetic risk score makes them more likely to be obese.

    Specifically, the exercises that include cycling, stretching, swimming, and the legendary console game Dance Dance Revolution do not seem to be able to counteract genetic bias (although they are beneficial in many other ways).

    "Our findings show that the genetic effects on obesity measures can be reduced to different degrees by performing different types of exercise," the researchers write in their article published in PLOS Genetics.

    "The benefits of regular physical exercise are more shocking in subjects who are more predisposed to obesity."

    In addition to BMI, the team also analyzed four other measures of obesity to obtain a more complete picture: body fat percentage (BFP), waist circumference (WC), hip circumference (HC) and waist-hip ratio (WHR ).

    Jogging regularly: 30 minutes, three times a week, proved to be the most effective way to counteract obesity genes in all of them.

    The researchers also suggest, according to the information obtained in the database of the Biobank of Taiwan, that the least effective forms of exercise generally do not consume as much energy, so they do not work so well.

    The researchers specifically pointed out that cold water activities, such as swimming, could make people more hungry and make them eat more.

    The study was able to succeed in one of its main objectives, which was to show that having a genetic disposition towards obesity does not mean that obesity is inevitable: the right kind of exercise, which is performed regularly, can fight against that structure. in genetic coding

    "Obesity is caused by genetics, lifestyle factors and the interaction between them," epidemiologist Wan-Yu Lin of the National University of Taiwan told Newsweek. "While hereditary materials are innate, lifestyle factors can be determined by oneself."

    It is worth noting that not all types of exercise were popular enough among the sample population to be included: activities such as weight training, table tennis, badminton or basketball may or may not be useful. There was not enough data to evaluate.

    But since obesity figures rise sharply worldwide, and 13 percent of the world's population now considers quality to be obese, it is clear that measures must be taken to reverse the trend.

    Being obese affects our physiological health in the way that increases the risk of cardiovascular diseases, some types of cancer and other problems; And there is evidence that being severely overweight can also have a negative effect on our brain.

    Studies like the latter can point to ways to maintain a healthy weight, even when genetic cards are stacked against it. In some cases, all it takes is a few minutes of effort per day.

    "Previous studies have found that regular physical activity could mitigate genetic effects on BMI," the researchers conclude.

    "However, few studies have investigated BFP or central obesity measures. These obesity measures are even more relevant to health than BMI."

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