Summary

Research from the University of Taiwan identifies jogging, mountain biking, hiking, yoga, dance, and race walking as effective sports for managing obesity, while swimming and stretching are deemed less effective.

Abstract

The study from the University of Taiwan, published in PLoS Genetics, involved 18,000 participants aged 30 to 70 and found that certain sports are particularly beneficial for individuals genetically predisposed to obesity. The most effective sports for reducing body mass index (BMI) and body fat percentage include jogging/running, mountain biking, hiking, yoga, dance, and race walking. These activities are recommended to be practiced at least three times a week for more than 30 minutes each session. Contrary to popular belief, swimming and stretching were found to be less effective in countering genetic tendencies toward obesity, with swimming increasing appetite and stretching consuming less energy.

Opinions

The research suggests that genetics play a significant role in obesity, more so than diet or exercise.
Jogging is considered the best sport for obesity management due to its low-intensity, long-distance approach.
Mountain biking, while risky, is effective for weight control due to the intense effort required in natural circuits.
Hiking not only aids in weight management but also provides mental benefits through immersion in nature.
Yoga is praised for its adaptability and mental and physical well-being benefits, suitable for various skill levels.
Dance is seen as an attractive and fun way to prevent obesity, requiring discipline and offering a variety of styles.
Race walking is included as a beneficial sport for its ability to control weight without the high impact of running.
Swimming, despite being a comprehensive workout, is considered ineffective for obesity management due to its appetite-stimulating effect.
Stretching is viewed as insufficient for obesity control because it is less demanding energetically, but it is still recommended as a pre- and post-workout activity.

6 Effective Sports To Tackle Obesity And The Less Effective Two

Based on research from the University of Taiwan

Genetics are more important than diet or exercises when it comes to obesity.

Based on this argument, the University of Taiwan has conducted research to determine which activities can help limit or prevent chronic obesity.

The research had 18,000 participants aging between 30 to 70. This work has been published in the journal PLoS Genetics. It reveals 6 sports that are most effective for those who are prone to being overweight. It also mentions the 2 least useful sports in this sense.

The effective 6

Jogging/Running

According to the study, jogging is the best way to control obesity. The main idea of jogging is that the person performs a running modality over a long distance, at a slow and — above all — constant pace.

Before going jogging, it is necessary to warm up all the muscle groups involved in the activity, especially the lower body. It is also very important to stay well hydrated before and after the activity. Don’t forget to wear comfortable shoes with good cushioning to avoid overloading your muscles.

Mountain biking

Following jogging, mountain biking is also a great activity to control obesity. This risky sport is carried out in natural circuits, usually through forests with steep slopes and very fast descents. In order to practice mountain biking it is essential to have a suitable bicycle to go through these terrains. In addition, it is necessary that the cyclist wears clothing that protects them along the way. For example, a helmet, shoes that fit perfectly to the pedals, and cycling gloves.

Hiking

Hiking is also a very effective sport for those who are prone to obesity. When going out on hiking trails, one must be well equipped to endure the journey.

In your backpack have to be large amounts of water, food, energy bars, a flashlight, and sunscreen, among other things. In addition, hiking brings a person closer to the natural environment, so it is a perfect symbiosis between sport and nature.

Yoga

Yoga is another effective activity to control obesity. This Indian sport is associated with different meditation practices in Hinduism, Buddhism and Jainism.

The result of this practice is a physical as well as mental well-being, as it achieves a perception of the ‘spiritual self’ and the union of the individual soul with divinity.

Although yoga is usually associated with impossible postures, it is really a sport that can be practiced by anyone. Yoga adapts to you, not you to yoga. In addition, there are between 30 and 40 different forms of yoga, so it’s easy to find the best form for you.

Dance

Dance, in all its multiple forms and styles, is another of the most useful practices to avoid being overweight or obese.

It is a sport that requires a lot of discipline on the part of those who practice it. In addition, the challenge to dance in styles very different from each other makes the sport attractive and fun.

Race walking

This sport is also included in the list of activities that help control overweight and obesity. Race walking is an athletic discipline in which we try to walk as fast as possible, but without running.

Why are these 6 sports the most effective?

As we’ve already seen, the study reveals that jogging, mountain biking, hiking, dancing, race walking, and yoga are the best sports for people who are genetically prone to obesity. The reason? These sports reduce the body mass index (BMI). But we all know that BMI is not the only factor. The respondents of the study observed drop in bodyfat percentage too.

But it important to note that this study suggests to perform these activities at least three times a week and for more than 30 minutes.

And now the least effective two

This research also found sports that do not counter the effects of genetics on obesity.

Swimming doesn’t help

Although we have been told countless times that swimming is the most complete sport because it is an aerobic exercise in which two thirds of the muscles of the body are involved, the truth is that swimming does not seem to help avoid the effects of genetics on obesity.

The reason that swimming is not effective in this sense, is because the sport stimulates the appetite. This is a major drawback for practitioners looking to control their body weight.

Stretching isn’t that great too

Stretching isn’t helpful in controlling obesity because it’s a much less energy-consuming activity. If you like to stretch, then do it before and after one of the recommended activities: hiking, jogging, race walking, dancing, yoga, or mountain biking.

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