Reducing belly fat without hurting your lower back requires a low-impact aerobic, or cardio, program. Belly fat is more than a jiggly outer layer of fat on your stomach. It's the dangerous internal visceral fat that accumulates around your internal organs. All fat cells are metabolically active, but belly fat produces cytokines, which are proteins linked to a variety of obesity-related conditions, including asthma, breast cancer, diabetes and heart disease.
Protect Your Back With Low-Impact Exercise
Unlike the subcutaneous layer of fat that lies just beneath the skin and pads your hips, butt and thighs, belly fat metabolizes quickly when you begin an aerobic exercise program. Whether your back hurts due to inactivity, muscle strain or structural issues, you can normally participate in low- or no-impact aerobic exercises such as walking, cycling, low-impact step aerobics, swimming and water aerobics. The Centers for Disease Control and Prevention recommends a minimum of 150 minutes per week of moderate aerobic activities for your health, and up to 300 minutes or more of moderate to vigorous aerobics per week for weight loss. Consult your doctor before beginning any exercise program, especially if you have pre-existing health conditions.
- Harvard Women's Health Watch: Taking Aim at Belly Fat
- Rush University Medical Center: An Expert Opinion: Is There Really "One Trick" to Losing Belly Fat?
- University of Rochester Medical Center: Getting the Better of Back Pain
- Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need?