If you carry weight in your midsection, you've probably heard the warnings: Belly fat can be really harmful since it can press against your organs, as well as produce inflammation that's linked to Type 2 diabetes, heart disease and fatty liver disease.
But finally, some good news is on the horizon: According to a new study published in Nature Metabolism, exercising can make belly fat much less dangerous to your health.
First, it's important to understand that there are two types of belly fat: Subcutaneous belly fat, which lies just under the skin, and visceral belly fat, which lies more deeply in your abdomen. Subcutaneous fat is typically less dangerous for health, whereas visceral fat is the type that presses up against your organs, posing serious health risks.
The new study indicates that participants with obesity who do cardiovascular exercise regularly have a higher ratio of subcutaneous fat than visceral fat compared to participants with obesity who didn't engage in regular aerobic exercise. This was true even when participants had the same percentage of overall body fat. Participants were also matched by body mass index (BMI), age and sex.
There are more benefits to aerobic exercise when it comes to belly fat health as well: Participants who exercised regularly also reportedly suffered from significantly less inflammation and more blood vessels in their fat tissue than participants who didn't work out—and this was true regardless of the participants' BMI or other factors.
“If you have more blood vessels going into these cells, it suggests they are metabolizing more,” Dr. Jaime Almandoz, a medical director of the Weight Wellness Program at UT Southwestern Medical Center in Dallas, told NBC News. (Dr. Almandoz wasn't part of the study.)
Participants who regularly did aerobic exercise also showed more insulin sensitivity (which means less of a risk of diabetes) and higher levels of proteins associated with metabolism.
That said, the study itself was pretty small: There were only 32 participants. But it's still promising, and it's yet another reason to get started on a fitness journey—because regardless of your size, you'll still see benefits if you just get moving. And if you're having trouble getting motivated with fall coming in, cozy cardio and even just walking are great places to start.
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