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19 July 2011 @ 09:37 pm
Sobering Information  
This recent article was written by Dr. Cindy Haines for Gal Time.com.

"How Much Exercise Do You Really Need?"

"Recent health headlines tell us that women need to exercise for an hour each day to avoid gaining weight! An hour? Every day? Seriously? That's 7 hours a week!

Surely that can't be. Previous recommendations have urged us to exercise 150 minutes a week, which works out to 2 ½ hours weekly.

And we do still need that much every week, but for other health benefits. The federal government recommends that we get at least 150 minutes of moderate-intensity aerobic physical activity each week. This "consistently reduces the risk of many chronic diseases and other adverse health outcomes," according to a major 2008 guideline from the US Department of Health and Human Services.

While it is great to reduce one's risk of chronic disease, this amount may not be enough to ward off the extra weight that people typically gain as they age. In a recent study, researchers followed more than 34,000 healthy American women, who were roughly 54 years old. While following their usual diet, the women gained an average of 5.7 pounds over the next 13 years. The researchers found that the women who kept a normal weight did so with a lot of physical activity.

The women who got 420 minutes (which is 7 hours) of physical activity a week gained significantly less weight than the women who got less activity. Interestingly, the 420 number seemed to be a tipping point: Women who did 150 to fewer than 420 minutes of weekly activity gained as much weight as those who were physically active for fewer than 150 minutes!

Another interesting finding was that the relationship between more physical activity and less weight gain was seen only in women with a normal weight. This connection didn't hold for women who were already overweight or obese.

The take-home message? To keep weight off, you have to keep moving. 150 minutes a week? Nah. Let's make it 420…minimum."
 
 
 
muntahzmuntahz on July 20th, 2011 12:08 pm (UTC)
Here is a little detail that might be of interest.
In the 90s the group that studies diet and exercise and sets the new food/exercise giudelines for optimum health was told to alter their findings.
They found that all of us needed at minimum an hour daily. That, in fact, we needed several days, 2-5, of well over an hour of exercise.
Part of the report showed that only small number was getting an hour of more daily. That of those who did exercise daily it was likely to be half an hour (I think it was 20% of the 25-40 age group getting about 30 mins. daily and mostly women)
The panel was "asked" to change the recomandation so that it would not embarass or shame the American people. That was how we ended up with 30 mins. 3 or 4 times a week.
So we would not be embarassed or shamed.
One of my Professors was on that panel and was livid. They had just gone through the mortality rates for the last two decades and had seen the drastic rise in mortality in younger ages. The rise was almost all deaths that were caused by poor health choices. A lot of these people would have live dif they had made better food choices and gotten any exercise, but if they had done an hour for 6 days a week they would have had much better lives.
I am not really awake yet so this might have been very muddled thought-wise.
The main thing is we are life forms that need exercise for optimum health and quality of life. 30 mins a day might work for some people but most people need an hour minimum daily of good sweaty exercise to keep us tuned and prime.
thebigpantsthebigpants on July 20th, 2011 05:42 pm (UTC)
Yeah, that's a long standing issue that has back fired in America. I think it helped convince people that it takes very little effort to stay in shape. That unfortunately is not the case. But I will say that the article should talk less about exercise and more about movement. If you clean the house for an hour, you are in a sense exercising. It makes things seem more managable and realistic.