Visceral body fat is different from the thin, pinchable layer of fat you might notice on your arms or thighs. While an appropriate amount of body fat is normal and healthy, visceral body fat is particularly hazardous to your health. It accumulates around your abdomen, deep beneath the skin, covering the internal organs located there.
Visceral fat presents itself in the form of an increasing waist circumference. The concentration of fat around the waistline—often referred to as “abdominal obesity”—can be indicative of looming health problems. Experts recommend a waist circumference of 35 inches or less for women, and 40 or less for men.
That stubborn visceral fat surrounding organs can release harmful hormones that can lead to diabetes, heart disease, high blood pressure and other chronic health problems. High blood pressure in particular can be physically devastating, and is associated with a host of health threats, including stroke, heart failure, kidney disease— and may even be linked to Alzheimer’s Disease.
While there are some drugs currently approved to trim visceral fat—namely Metformin and Orlistat—there are plenty of other avenues to explore first. A review published earlier this year in Mayo Clinic Proceedings stated that “lifestyle changes such as exercise should be the first step” in minimizing harmful abdominal fat.
The results of the review showed that exercise packed a powerful punch—reducing both visceral fat and blood pressure. For every pound a participant in the study dropped, more of it was visceral fat when they exercised than when they used drugs.
While similar studies comparing the effectiveness of drugs to physical activity in reducing visceral fat have been limited, scientists continue to explore the endless benefits of exercise and their positive impact on chronic illnesses.
Exercise as Medicine
We’re all familiar with leaving a doctor’s appointment with a prescription for a medication. But recently the exercise community has been pushing physicians to officially prescribe physical activity for the prevention, treatment and management of dozens of deadly diseases.
In 2017, the American College of Sports Medicine launched an initiative called Exercise is Medicine®, encouraging physicians to prescribe physical activity in the right “dosage.” The group stresses that as healthcare costs rise, getting patients to be more active is the ultimate low-cost therapy for achieving improved health outcomes. And, there’s more and more research to back that up.
In the same way you get your blood pressure and weight checked regularly at the doctor’s office, experts say you should be reporting your physical activity, too.
While there are daily exercise recommendations (start at 20-45 minutes per day of moderate exercise for adults), experts suggest thinking of it as a lifestyle change. And yes—all physical activity counts.
Stand up from your desk at least once every hour. Park far away at the grocery store. Take the stairs. Walk the dog. Explore low impact options like swimming and yoga. Start by increasing the amount you exercise by as little as five minutes per day until you reach your goal.
Medicine may the answer for some, but not all. And with chronic conditions and growing waistlines on the rise, empower yourself to take control of your health using a tool that’s in everyone’s toolbox—something that’s as simple as a walk in the park.