Exercise for weight loss – Does it have to be hard?

Last week I focused on the type of exercise necessary to improve blood lipid levels, with the conclusion that, especially when starting out, duration is more important than intensity. However, as you progress, further improvements will be seen when you increase the intensity.

Does this also apply to exercise and weight loss? Join Margie as she talks about two studies that answer this question.

Published in a March, 2005 issue of the Clinical Journal of Sports Medicine the Cooper Institute split 201 subjects into one of four groups, who followed their regimen for one year. Researchers found that greater results were seen in the women who walked at least 150 minutes a week and concluded that that duration was more effective for weight loss than intensity.

The second study was a January, 2004 issue of the Archives of Internal Medicine Researchers broke 120 subjects up into three groups for an eight-month program. Their focus was to see how the different exercise regimens impacted body weight, body composition and waist circumference. Findings showed that although the higher intensity and amount of exercise produced more weight loss, the lower intensity and amount group also saw improvements. Their recommendation for beginners is to start walking 30 minutes every day.

What we can take away from these studies is that it’s better to start a moderate intensity program than do nothing. Get the approval of your physician and start walking! If you have been struggling with weight, the best thing that you can for yourself is to ‘just do it’, as the saying goes. Put on your shoes and find a place to start walking. Although your goal may be 30 minutes a day, even just 5 minutes a day will help you start to create that habit. Once you get to 30 minutes a day, not only will you feel better, but you’ll sleep better, your attitude and outlook will improve and so will your body!

To see the abstract for the Cooper study, click here.

For the Archives of Internal Medicine abstract, click here.

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