More than 40% of adults in the U.S. have obesity, which is defined as having a body mass index greater than 40. It’s important to know that obesity is not a moral failure—as Dr. Nina Radford, MD, FACC, a cardiologist at Cooper Clinic in Dallas, Texas, tells Parade, “Obesity is a chronic, neurohormonal metabolic disease. It is not a character flaw. It is not an indicator of laziness or lack of discipline.”
At the same time, it’s also important to be aware of how obesity impacts health. One of the most serious impacts of obesity is increasing the risk for cardiovascular disease, which is the leading cause of death in the U.S.
“Excess body fat, especially visceral fat around the abdomen, is linked to higher blood pressure, worse cholesterol patterns, insulin resistance, chronic inflammation and a greater likelihood of type 2 diabetes. Each of those factors increases strain on the heart and blood vessels over time,” explains Dr. Alfred Hurley, MD, a cardiologist with the Center for Vein Restoration.
Obesity medicine doctor Dr. Meghan Garcia-Webb, MD, adds to this, saying that excess fatty tissue also means there’s a greater likelihood that it is stored in places like the pericardium, which is the thin membrane around the heart.
Often, obesity cannot be managed through diet and lifestyle habits alone. Because of this, if you have obesity, it’s important to talk to your healthcare provider about the best ways to manage it, which may include prescription medication. That said, there’s one powerful habit that can support weight loss and cardiovascular health at the same time.
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The Best Habit for Both Weight Loss and Heart Health, According to 4 Doctors
We talked to four doctors specializing in weight loss and heart health about how to best lose weight and support heart health at the same time. They all had the same answer: consistent aerobic activity.
“Consistency matters far more than intensity,” says Dr. Pooja Gidwani, MD, an internal medicine and obesity medicine doctor. “I often encourage patients to start with simple aerobic activities like brisk walking, incline walking, jogging, cycling or swimming, and focus on building a sustainable routine rather than pushing themselves to exhaustion.”
Dr. Garcia-Webb says this too. “After listening to hundreds of patients and the difficulties that they have with exercise, what’s most important is to just start by being consistent.” Her advice is to pick an aerobic activity you like and commit to doing it once a week (such as every Monday).
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When you’re setting goals related to aerobic activity, Dr. Hurley says to make them achievable. “Starting with targets that are realistic and easy to meet helps build consistency and reinforces positive habits. In contrast, goals that are too ambitious early on often lead to missed days and discouragement,” he explains.
Dr. Radford agrees, sharing that just five minutes of aerobic activity a day can be a great starting point. “Plan to slowly build up your weekly exercise time as you are able. If you cannot exercise for 30 minutes in a row, you can exercise for ten minutes three times a day,” she says.
When it comes to the amount of aerobic activity that leads to weight loss, Dr. Radford says that many weight loss experts recommend 300 minutes of aerobic exercise a week (roughly 45 minutes a day). But again, she emphasizes that it’s much more important to set realistic goals and be consistent. Over time, you can slowly work up to 45 minutes of aerobic activity a day and remember, it doesn’t have to all be done at once.
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Why Is Consistent Aerobic Activity So Effective for Weight Loss and Supporting Heart Health?
There are several reasons why all four doctors say that consistent aerobic exercise is such a powerful habit. According to Dr. Hurley, aerobic exercise supports the heart by making the cardiovascular system more efficient. “Over time, regular aerobic activity lowers resting heart rate, helps reduce blood pressure, improves insulin sensitivity, supports healthier cholesterol levels and improves how well blood vessels dilate and respond to increased blood flow,” he explains.
On top of that, Dr. Gidwani says that consistent aerobic exercise strengthens the heart, adding that the consistency impacts health at a cellular level too by stimulating mitochondrial biogenesis, which is the process of the cells building more mitochondria.
“Healthier mitochondria allow muscles and other tissues to use oxygen and fuel more efficiently, which improves endurance and overall metabolic health,” she says.
This is all on top of aerobic exercise contributing to weight loss, which in itself is a massive win in the heart health department.
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How Long Does It Take To Make an Impact?
Perhaps you’re wondering how long it takes after starting to do aerobic exercise regularly for this new habit to have a noteworthy impact on your cardiovascular system. In other words, how long does it take to positively impact your heart?
Dr. Hurley says that while it can take between one and three months for consistent aerobic exercise to have a meaningful impact on blood pressure, other impacts are more immediate, such as insulin sensitivity.
Dr. Gidwani adds to this, saying, “Exercise supports heart health even before significant weight loss occurs. Many of the metabolic benefits, such as improved blood pressure, insulin sensitivity and vascular function, happen independently of changes on the scale. That’s why I encourage patients to view exercise as a way to strengthen their cardiovascular system, not just as a tool for burning calories.”
The longer you are consistent with exercising regularly, the more your health will benefit. But Dr. Hurley emphasizes that exercising should be one of many healthy habits. “Aerobic exercise is one of the most powerful tools we have for cardiovascular prevention, but it works best as part of a broader strategy that also includes sleep, nutrition, blood pressure control, cholesterol management, diabetes care when relevant and smoking cessation,” he says.
Remember, you don’t have to start doing super intense, long workouts to lose weight and support your heart. Instead, set achievable habits and gradually increase your aerobic activity over time. Every step you take, your heart will benefit.
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Sources:
- Obesity and Severe Obesity Prevalence in Adults: United States, August 2021-August 2023. Centers for Disease Control and Prevention
- Dr. Nina Radford, MD, FACC, cardiologist at Cooper Clinic in Dallas, Texas
- Powell-Wiley, T. M., Poirier, P., Burke, L. E., et al. (2021). Obesity and Cardiovascular Disease. Circulation. 143(21):e984-e1010
- Leading Causes of Death. Centers for Disease Control and Prevention
- Dr. Alfred Hurley, MD, cardiologist with the Center for Vein Restoration
- Dr. Meghan Garcia-Webb, MD, doctor who is triple-board certified in internal medicine, lifestyle medicine and obesity medicine
- Dr. Pooja Gidwani, MD, internal medicine and obesity medicine doctor
