Can exercising for 10 minutes a day help you lose weight

Whether exercising for 10 minutes a day can lead to weight loss depends on the intensity of exercise and dietary control. Low intensity exercise may have limited effects, while high-intensity interval training may help with weight loss. When the exercise time is short but the intensity is sufficient, the body will preferentially consume glycogen reserves. As the excessive oxygen consumption effect persists after exercise, the fat metabolism rate will increase. High intensity interval training can increase heart rate in a short period of time, burn calories continuously for several hours after exercise, and also help improve insulin sensitivity. This type of exercise is suitable for office workers with tight schedules, but requires the use of equipment or weight training movements, such as Poppy jumping, mountain running, etc.

Conventional low-intensity aerobic exercise such as jogging for 10 minutes consumes less calories and has a weak impact on basal metabolism. Without dietary control, it is difficult to create a calorie deficit solely through short-term exercise. It is meaningful for sedentary individuals to develop a habit of starting with 10 minutes of exercise, but long-term weight loss still requires gradually extending the exercise duration to more than half an hour and combining it with strength training to increase muscle mass.

Weight loss requires a balance between exercise and nutrition, and short-term exercise should be combined with a high protein, low-carbon diet to be effective. It is recommended to gradually increase the exercise duration to 150 minutes of moderate intensity aerobic exercise per week, combined with strength training twice a week, to avoid excessive reliance on short-term exercise. Monitoring changes in body fat percentage can better reflect the effectiveness of weight loss than simply focusing on body weight. If necessary, professional fitness coaches can be consulted to develop personalized plans.