Regular exercisers are more likely to store fat under their skin, rather than round their vital organs - like the heart and kidneys - meaning their fat is 'healthier', a recent University of Michigan has found.
This surprising finding shows that consistent physical activity makes fat storage healthier, even if you don't lose weight.
The accidental fat-fighting experiment
Researchers wanted to see the effects of years of regular exercise on fat tissue, but it's very difficult to design a study to track this long term.
So, they compared two groups of adults with obesity: 16 people who reported exercising at least four times a week for at least two years—the average was 11 years; and 16 people who'd never exercised regularly but matched in other things like body fat mass, weight and sex.
The research team took samples of belly fat tissue just under the skin from both groups and grew fat tissue in the lab from these cells.
Exercise regularly helps store belly fat more healthily
The study found that regular exercisers store fat more efficiently under the skin (subcutaneous adipose tissue) rather than around vital organs.
This shift in fat storage reduces the risk of diseases like non-alcoholic fatty liver disease. Additionally, exercise increases blood vessels and mitochondria in fat tissue, which enhances metabolism and overall fat-burning capabilities.
How much exercise is needed?
To reap these benefits, aim for about 30 minutes of exercise four to five times a week. It turns out consistency is key; the study focused on individuals who had been exercising for two to eleven years.
Developing a regular exercise routine can lead to significant improvements in how your body manages fat storage over time.
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Why where your fat is stored matters
Storing fat under the skin is much healthier than accumulating it around organs, known as visceral fat. Even if you gain weight, regular exercise helps your body store it more safely. This adaptation occurs gradually with consistent exercise over months and years, ultimately contributing to better health outcomes.
Professor Jeffrey Horowitz, the lead researcher, explains, “Exercising regularly for several months to years seems to modify your fat tissue in ways that allows you to store your body fat more healthfully if or when you do experience some weight gain—as nearly everyone does as we get older.”
Start small, dream big
Remember, you don’t need to be a marathon runner to benefit from these findings. Start with short walks and gradually increase your distance and pace. Every step counts, and your future self will thank you for developing healthier fat storage patterns!