A new study suggests that exercise is better for your health than weight loss.

The most important thing is how much you move. Not what the scale says. At least, that’s what a new study from Arizona State University has found.

Here, the researchers conclude that physical activity is more effective at reducing the health risks associated with being overweight than simply trying to lose weight.

- People need to know that you can still be fit even if you have extra body fat. Healthy bodies come in all shapes and sizes, says Glenn Gaesser in a press release. He is one of the researchers behind the study.

Eat less or exercise more?

The researchers compared meta-analyses in which they compared weight loss with physical activity.

Here, they have investigated what is most effective in reducing the risk of conditions such as diabetes, high blood pressure, and premature death.

And they have concluded that physical activity is the most significant factor.

In other words, you can have a large body but still be healthy if you lead an active lifestyle. Jens Troelsen, Head of the Department of Sports Science and Biomechanics at the University of Southern Denmark, agrees.

- It doesn't matter if you have a little extra weight on your hips, as long as you exercise and get your heart rate up a few times a week. That's one way to compensate for being overweight, he says.

Not a free pass to eat

The study was designed to determine whether weight loss or physical activity plays the biggest role. And even though physical activity came out on top, that doesn’t mean weight loss is unimportant.

This is emphasized by Fergus Guppy, a senior lecturer in human physiology at the University of Brighton in England. He continues to recommend a combination of weight loss and physical activity for overweight individuals.

- The idea that increased exercise is a good thing is correct, but it must go hand in hand with weight control. The two together are undoubtedly more beneficial, he says.

Dieting can lead to unhealthy yo-yo weight

The new study suggests that many people who lose weight tend to gain it back.

- Many people turn to crash diets to lose a lot of weight at once. But once the diet is over, old habits creep back into their daily lives, and that’s why the weight comes back on, he explains.

This phenomenon is known as “yo-yo” weight. It’s certainly not healthy for your body to constantly fluctuate in weight. In fact, “yo-yo” weight is associated with an increased risk of diabetes, fatty liver disease, and reduced muscle mass.

- A diet is very much a daily affair. Every time we eat, we have to think carefully and resist temptations. But physical activity is more of a weekly commitment, where you need to work out two to three times a week. That’s why it can be a useful tool, says Jens Troelsen.

That’s why changing your lifestyle is the way to go. But if you’re not ready to turn all your habits upside down, a good place to start might be exercising two or three times a week.

How to get started

If you're already overweight and want to start exercising, Jens Troelsen has a few tips.

- The extra weight puts strain on your knees and hips and causes wear and tear. That’s why it’s a good idea to avoid activities where you have to support your own body weight, such as running, he says.

Instead, you can hop on your everyday bike or mountain bike—or go for a weekly swim at the pool.

- It’s a good idea to start by incorporating as much physical activity into your daily routine as possible. Ride your bike to school or work, take the stairs, walk to the store, or stand up at work. It all counts, says Jens Troelsen.