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That's 50 minutes per day with a day off per week. Two pomodoros. E.g. cardio in the morning and resistance in the afternoon. That sounds like a lot to fit into a busy life, but a low price if it's all it takes to emulate the health of the hunter gatherers we evolved from.
I suspect eating less is far more palatable than 50 minutes of exercise per day.
Of course, the best way to lose weight is to clean up a bad diet. One unhealthy meal--or even a snack--can completely undo the calorie deficit of all but the most intense workouts.
Note that the article describes "walking moderately for 30 or 60 minutes". I'd be curious to see how high-impact exercise like running would make a difference.
I started exercising with some light running, gym use, breaking a little sweat. Didn't do anything, didn't show any noticeable result over like 4 months.
Then I hopped on a rowing machine (above preparation probably helped to be ready for it) because I wanted to see something happen. I'm not that special. Do something to your body and it will probably do the same for you as it does for other people, you just have to stick with it. I stopped thinking "eh, it won't do anything for me".
I rowed each day before the weights workout, 10 minutes super intense, until I felt like I was gonna puke as I fell off the machine. Heartbeat way elevated, out of breath, blood coursing through body, and soaked.
In conjunction with not eating quite as much (that rowing machine does something to your appetite) I dropped I would say 1 pound per week. Doctor asked if anything was wrong the next time I went in for physical and got weighed. Felt great.
Exercise is a part of my routine now. I don't eat junk any more. I now say the thing people always say after such things, but you don't internalize or believe it until you try: "I wish I had done it sooner".
(1) https://journals.lww.com/acsm-msse/Fulltext/2020/11000/Exerc...
A few years ago I decided I was sick of being overweight and decided to make a change. My approach was two-pronged: 1) eat better, 2) exercise. For eating, I cut out as much sugar as I reasonably could. For exercise, I made sure I "moved vigorously" for 30 minutes per day, every day. I was never a runner. And in my early shape, that 30 minutes was just me walking. Eventually, though, I stopped sweating and being out…
A half hour a day while improving your diet (Pick one: cut booze, fast until afternoon, cut bread, cut soda) is a lot easier to maintain. I ride an exercise bike for a half hour a day while working from home.