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5 Minutes a Day to Better Weight Control

December 21st, 2015  |  The Blog

Should you hit the gym for an hour or just step up your pace throughout the day? Recent research supports the theory that every minute of high intensity exercise will help prevent weight gain over a lifetime.

The Fact(s) of the Matter

Maintaining a healthy body weight and body mass index (BMI) are important factors for everyone, throughout their lifetime. There are fad diets, weight loss programs, aerobic exercise, weight lifting and more to keep weight gain to a minimum.

The basic facts about exercise include the following:

  • Less than 5% of adults get sufficient weekly exercise, according to the Centers for Disease Control and Prevention (CDC) suggested guidelines
  • CDC recommends at least 150 minutes of moderate to vigorous physical activity per week; 10-minute exercise segments are acceptable in order?to reach the 150-minute goal

Moderate to vigorous activity is defined as:

  • Walking 3 miles per hour
  • Walking 2020 counts per minute when measured by an accelerometer, which is a device that measures pace and duration of physical activity

The Study Explained

During the study, physical activity, both time or duration and intensity or pace, was measured in both men and women. The study was conducted over a three-year period.

The Results of the Study

There were several interesting and remarkable results concluded from the research study. They include the following:

  • Intensity of the exercise performed counts more than the duration of the patient’s exercise session. Short episodes of brisk exercise are most beneficial
  • The higher the intensity of the activity, the lower the risk of obesity. For each minute of intense exercise, the odds of obesity lowered by 5% for women and 2% for men
  • Two or three minutes of intense activity can have as much benefit in preventing weight gain over the course of time as does ten or more minutes of steady exercise
  • Every daily minute of high-energy movement represents close to one-half pound lower weight gain over three years

The study shows that the weight management benefit runs tandem with the reduction of other medical risks like heart disease, Type 2 diabetes, bone fractures, some cancers and it improves overall mental health.

What Counts in the End?

There are simple and effective physical activities that can render help in weight management over the long-term. Trying some of these very simple changes to a daily activity routine can be the secret to preventing weight gain over the course of time. Add them into a regular routine or substitute a few on an otherwise more sedentary day.

  • Take the stairs whenever possible, not the elevator
  • Park at the distant end of the parking lot, every parking lot, and walk to the destination
  • Walk to the store, if possible; do not drive
  • Walk between errands; do not move the car along the route as errands are completed

The bottom line is simple. It is best to move quickly whenever possible. Every step and every minute of high-energy activity adds up, in the end, to prevent weight gain through the years.

Ready, set, get going and keep moving!

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