Different Exercise Types Target Metabolic Syndrome Risks

A network meta-analysis published in the journal iScience on 6 August 2026 has found that no single type of exercise works best for every risk factor linked to metabolic syndrome. Led by Yaqi Xue at Beijing Normal University, the researchers pooled data from 53 randomised controlled trials involving 2,948 participants, comparing ten different forms of exercise against blood pressure, blood sugar, cholesterol and body composition outcomes. Combined aerobic and resistance training supplements ranked highest for reducing body mass index, waist circumference, LDL cholesterol and fasting blood glucose. High-volume high-intensity interval training was most effective for lowering body fat percentage, while low-volume HIIT showed the greatest benefit for total cholesterol, triglycerides and diastolic blood pressure. Mind-body exercises such as tai chi and qigong came out ahead for raising HDL cholesterol and lowering systolic blood pressure, according to the analysis reported by Medical News Today.

Why the findings come with caveats

The researchers flagged that the certainty of evidence behind most comparisons was low or very low, meaning the ranking of exercise types could change as more head-to-head trials are run. Metabolic syndrome, a cluster of raised blood pressure, blood sugar, cholesterol and waist circumference, nearly doubled in prevalence among women and tripled among men worldwide between 2000 and 2023, according to figures cited in the study, affecting an estimated 1.54 billion adults by 2023. The authors said exercise selection should be guided by which risk factor a person is trying to address, rather than assuming one routine covers everything.

What this means for your routine

This research does not recommend a specific programme, and reporting it here is not clinical advice. What it does suggest is that combining resistance and cardio work, rather than relying on one alone, targets more of the standard metabolic syndrome markers than either does on its own. Anyone already following a structured training plan can compare what is stocked against usual high street prices in the full supplement catalogue.

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This article reports published news and research and is for information only. Food supplements are not a substitute for a varied diet or medical care, and no product mentioned is intended to diagnose, treat, cure or prevent any disease. Speak to your GP or pharmacist before changing what you take, especially if you are pregnant, breastfeeding, or taking prescribed medicines.

Sources

• Metabolic syndrome: Cardio and strength training may best reduce risk
• Not all exercise is equal when it comes to metabolic syndrome risk

Originally reported by Medical News Today. This article has been reviewed by Dr Tosin.