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Don't watch the clock: Let the researchers argue about time while you keep moving.
RODALE NEWS, EMMAUS, PA—In 2008, the federal government released exercise guidelines recommending that adults exercise 150 minutes a week. And for many busy women around the country, the concept of exercise a half hour five days a week seemed doable. But a new study published in the Journal of the American Medical Association suggests that for women to maintain a healthy weight, they need to exercise 60 minutes a day. And some fitness experts worry that this study may actually deter women from exercising at all. "While there are so many wonderful reasons to exercise, for many women, weight loss is a primary motivator. And if they think it won't help, it's just one more excuse to not do it," explains Michele Stanten, fitness director for Prevention magazine.
THE DETAILS: Researchers tracked nearly 35,000 women (average age 52) over a 13-year period, trying to determine how much exercise is needed to prevent weight gain. Throughout the study, researchers checked in to analyze participants' BMI and query them on physical activity levels.
Physical activity levels were associated with less weight gain over the 13 years of the study, but only among women of normal weight. Harvard researchers also found that the women who were successful in maintaining a normal weight averaged 60 minutes a day of moderate-intensity activity throughout the course of the study.
WHAT IT MEANS: Before you throw up your hands and give up on staying fit, a few reality checks are in order. "This is just one study, and no study is perfect," says Stanten. For instance, this study relied on individual reports of physical activity at five times during the 13-year period. "Researchers do their best to ensure accuracy, but some people may overestimate how active they are. And the researchers can't be sure that the women maintained their activity levels in between reporting." Also, the study didn't take eating habits into account; women who both exercise and eat healthy diets may need less exercise to maintain or lose weight. "Bottom line: This study is not the final word on weight loss or maintenance. It's a piece of the weight loss/maintenance puzzle," says Stanten.
Don't freak out over the study, but do find ways to get more motion into your life. Here are some options:
• Get moving first, add up the minutes later. Focusing on 60 minutes versus 30 minutes misses the point: Exercise as much as you can. "Don't stress out about another number, and definitely don't give up on exercise—there are too many other benefits to reap from it," says Stanten. (They include lowering your risk of cancer and many chronic diseases that can shorten your life.) If you don't exercise, start by incorporating physical activities and exercises you like into your day so you'll stick with a program. "Once you start to see the benefits and get in the habit, you'll likely do more," says Stanten, who recommends that people already exercising less than an hour a day add an extra five or 10 minutes at a time.
Read on to find out other ways to boost weight loss.
This advice was very helpful
This advice was very helpful for me. Thank's a lot. I'm form Chernovtsy, Ukraine and we have a real problem with healthy life i my country. I need to drive from my apartment over half an hour just to get some naturalyy-grown food. I wish good luck to this web-site's time and more interesting and what more important- useful topics for us all) Regards, Short rentals
Not only women
It's good for anyone to exercise a few times a week. A 30 min. walk every day, or an hour of workout every two days, will work wonders on anyone. Plus, it's great for lowering high blood pressure. הובלות
genetic
this is genetic, human breed differencies, as Rh factor, eyes color. you just can working hard and follow strong diet, also maybe use some medicine. remember, when you have excess weight, your bones and heart are working in the stress.
Great
The researchers are taking things in a boarder sense. We feel that we are doing the best we can in the time we get between our life. Most of the time the exercise followed could not be done everyday due to lack of time and busy schedule. Thanks for the recommendations. Angie's List
who's at fault?
Is it really these horrible researchers telling us we suck and aren't doing good enough? Or is it us as a society trying to justify our own actions and belief....as americans we are brought up to always think we are the only ones who know whats best for our own selves, and we create this idea as acceptable, and justify our thoughts by disagreeing with the science that is presented. If we don't like the answer were given to a question WE actually present(i.e. how do I lose weight?) maybe we should re-evaluate if we are really that dedicated to our efforts/question or if we are in all actuality a lazy society that likes to take the easiest road possible to get where we want to be....
exercise
I think that what all these studies miss is that we are all individuals. If I don't exercise At least 60 minutes a day for at least 5 days of the week and if I do not eat healthy food choices then I will be as big as a house . I have a friend who has had 2 children eats m&ms or Chocolate sprinkles on toast for breakfast with Mcdonalds for lunch and a really high fat high calorie supper And she only exercises once and a while ( I am not saying her choices are wise or Healthy Just that her body needs less to stay thin and appear healthy) . My friend is also very skinny. Listen to your body for what it needs not a general studie on what someone else thinks your body needs.
exercise
Don't you think that women do exercise all day long? I know I stay very busy, and usually do not sit down until the dishes are done and put away.
Sleep comes easy after a full day of being busy.
What more do these researchers want?
If we followed all their advice, we'd spend more time reading their suggestions, instead of listening to our own bodies and perceiving its needs.
why?
Thank you for this article. I had just finished an intense 25 min. intervals workout on the stationary bike at the gym today, when an (overweight) man accused me of "leaving early," because of an article he read that women must exercise an hour a day to be healthy! Geez. Intervals workouts were just in the news a few weeks ago about how beneficial they are; I feel great doing them. (I follow the free one from Jonathon Roche through Flylady.net.)
I'm disappointed that this study, while coming out with this big time requirement, neglected to include or report on diet, activity level during the day, stress levels, age, pre-/post-menopause, etc. What's the point of studying women for 13 years and just looking at exercise?!
I appreciate this response on Rodale, putting the study results in perspective. I plan to put the one hour a day idea out of my mind, and continue on with my workouts and healthy eating, including whole, organic foods and green smoothies.
exercise
As stated what is moderate exercise? If you are doing an extensive workout you might not need 60 minutes a day. If you reward yourself with cookies and sweets you are defending the whole purpose. Exercise smart and eat smart. If you don't take care of your body where will you live.