Researchers looked at how different combinations of exercise habits, time spent sitting, and supplement use affect obesity in adults. Using data from over 13,000 people, they found that people who exercised regularly (both at work and for fun) and took supplements had the lowest obesity rates. Interestingly, people who only exercised at work actually had higher obesity rates than those who mostly sat down but took supplements. This suggests that the way these three lifestyle factors work together matters more than any single factor alone, and doctors may need to give more personalized advice based on people’s complete lifestyle patterns.

The Quick Take

  • What they studied: How different combinations of physical activity (exercise at work, exercise for fun, and exercise for transportation), sitting time, and dietary supplement use together affect whether adults develop obesity.
  • Who participated: Over 13,000 adults aged 18 and older from a large U.S. health survey conducted between 2011 and 2018. The researchers excluded people with cancer, diabetes, high blood pressure, or who were pregnant to focus on the general adult population.
  • Key finding: Adults who combined regular work exercise, recreational exercise, and took dietary supplements had about 13% lower odds of obesity compared to those who were mostly sedentary. However, people who only exercised at work actually had slightly higher obesity rates than sedentary people who took supplements, suggesting that exercise type matters.
  • What it means for you: Simply exercising at work isn’t enough to prevent obesity—you may need a combination of different types of activity (work, recreation, transportation) plus healthy habits like taking supplements. This suggests that a well-rounded lifestyle approach works better than focusing on just one type of exercise. Talk to your doctor before starting any supplement routine.

The Research Details

Researchers used a statistical method called latent class analysis, which is like sorting people into groups based on their lifestyle patterns. They looked at five key behaviors: exercise at work, exercise for fun, exercise during transportation, time spent sitting, and whether people took dietary supplements. Using data from the National Health and Nutrition Examination Survey (a large, ongoing U.S. health study), they identified four distinct lifestyle groups and compared how obesity rates differed between groups.

To make sure they were comparing similar people fairly, the researchers used a technique called propensity score weighting. This is like adjusting for differences in age, income, education, and other factors that might affect obesity, so they could see the true effect of lifestyle patterns. They measured obesity using body fat percentage rather than just weight, which is a more accurate way to assess body composition.

The study was observational, meaning researchers watched what people naturally did rather than assigning them to different exercise programs. This type of study is good for finding patterns but can’t prove that one lifestyle causes obesity—only that they’re associated.

Most previous research looked at exercise, sitting time, and supplements separately. This study is important because it shows how these behaviors work together as a complete lifestyle pattern. Real life is complicated—people don’t just exercise or just sit; they do combinations of activities. By studying these patterns together, the research gives a more realistic picture of how lifestyle affects weight.

This study used data from a nationally representative survey, meaning the results likely apply to the general U.S. adult population. The large sample size (over 13,000 people) makes the findings more reliable. The researchers carefully adjusted for other factors that might affect obesity, which strengthens the conclusions. However, because this is observational research, we can’t be completely certain about cause-and-effect relationships. The study excluded people with certain health conditions, so results may not apply to everyone.

What the Results Show

The researchers identified four distinct lifestyle groups: (1) people who exercised mainly at work, (2) people who were sedentary but took supplements, (3) people who exercised at work and for fun and took supplements, and (4) people who were mostly sedentary without supplements.

The most successful group was those who combined work exercise, recreational exercise, and supplement use. They had about 13% lower odds of obesity compared to the sedentary group. This means that combining multiple types of activity with supplements appears to be protective against obesity.

Surprisingly, the group that only exercised at work actually had slightly higher obesity rates than the sedentary group that took supplements. This unexpected finding suggests that work-only exercise may not be enough, or that people who exercise only at work might have other lifestyle factors that increase obesity risk.

The sedentary group that took supplements showed a small but meaningful reduction in obesity odds (about 4% lower) compared to the completely sedentary group, suggesting that supplements alone may offer some benefit.

The study revealed that the combination of behaviors matters more than individual behaviors alone. People who were sedentary but took supplements had better outcomes than people who only exercised at work, suggesting that supplement use might partially compensate for low activity levels. The research also showed that recreational exercise (exercise done for fun or fitness) appears particularly important when combined with work activity and supplements.

Previous studies have shown that physical activity reduces obesity risk and that sedentary behavior increases it. This research builds on that knowledge by showing that the combination and types of activity matter. The finding that work-only exercise doesn’t provide the same benefit as mixed activity is relatively new and suggests that previous research may have oversimplified how exercise affects weight. The role of supplements in this combination is also a newer area of investigation.

The study is observational, so it shows associations but not definite cause-and-effect. People who exercise recreationally and take supplements might also have other healthy habits not measured in the study. The research excluded people with diabetes, high blood pressure, and cancer, so results may not apply to people with these conditions. The data is from 2011-2018, so some findings might not reflect current supplement use or exercise patterns. Body fat percentage was used to define obesity, which is more accurate than weight alone but requires special equipment to measure.

The Bottom Line

For obesity prevention, aim for a combination of different types of physical activity: exercise at work or during daily tasks, recreational exercise (sports, gym, fitness classes), and active transportation when possible. Consider discussing dietary supplements with your doctor or a registered dietitian to see if they might be beneficial for you. A well-rounded lifestyle approach appears more effective than focusing on just one type of activity. Confidence level: Moderate—this research shows strong associations but doesn’t prove cause-and-effect.

These findings apply to generally healthy adults looking to prevent obesity. People with existing health conditions like diabetes or high blood pressure should consult their healthcare provider before making major lifestyle changes or starting supplements. The research is based on U.S. data, so it’s most relevant to American adults, though the principles likely apply more broadly. People who currently exercise only at work should consider adding recreational activity to their routine.

Changes in body composition typically take 8-12 weeks to become noticeable, though metabolic changes may begin within 2-4 weeks. Consistency matters more than intensity—maintaining a combined activity routine over months and years is more important than short-term efforts. Don’t expect overnight results; sustainable weight management is a long-term process.

Want to Apply This Research?

  • Track three separate activity categories daily: (1) work-related movement (stairs climbed, walking during work), (2) recreational exercise (minutes of intentional exercise), and (3) active transportation (walking or biking for errands). Also log supplement intake. Aim to see all three activity types represented most days of the week.
  • If you currently only exercise at work, add one recreational activity you enjoy (walking, dancing, sports, gym class) for 30 minutes at least 3 days per week. Use the app to set reminders and track this new habit. If you’re mostly sedentary, start by adding active transportation—walk or bike for short trips instead of driving.
  • Weekly review: Check that you’re hitting all three activity types. Monthly check-in: Assess whether your supplement routine is consistent. Quarterly assessment: Review body measurements or how clothes fit (since scale weight can fluctuate). Use the app’s trend feature to see patterns over 3-6 months rather than focusing on daily changes.

This research shows associations between lifestyle patterns and obesity but does not prove that one causes the other. Before starting any new exercise program or dietary supplement regimen, consult with your healthcare provider, especially if you have existing health conditions, take medications, or are pregnant or breastfeeding. This information is for educational purposes and should not replace professional medical advice. Individual results vary based on genetics, overall diet, sleep, stress, and other factors not measured in this study.