Walk, or Run, to Achieve Weight Loss
Moderate Exercise as Effective as Intense Workouts for Dropping Pounds
Sept. 9, 2003 -- Going the extra mile -- literally -- in hopes
of greater weight loss may be something of an exercise in futility. A new study
suggests that the typical American dieter can lose as much weight with moderate
workouts as with more intense bouts.
This research shows that along with dieting, when overweight
women started a new exercise routine after years of being inactive, it didn't
really matter whether they came out of the gate running or walking briskly.
After a year, there was only a total weight-loss difference of 1 1/2 pounds
"It appears that intensity is not the main factor impacting
long-term weight loss," says researcher John M. Jakicic, PhD, director of
the Physical Activity and Weight Management Research Center at the University
As Little as 10 Minutes
It's consistency -- doing some exercise on a regular
basis, "even accumulated in bouts of as little as 10 minutes at a
time," he tells WebMD.
Jakicic reports that women who started to exercise 200 minutes
a week at vigorous levels -- such as running or another activity to leave them
panting and sweaty -- shed an average of 19 1/2 pounds after a year, compared
with the 18 pounds lost by those spending the same time in more moderate
workouts such as walking. Women who exercised 150 minutes a week lost about 15
1/2 pounds with vigorous workouts and 14 pounds at a moderate pace.
Men weren't studied, but Jakicic says there's no reason to
believe results would differ in them.
The take-home message: Whatever pace you exercise, do it
regularly. "It's best if individuals develop a pattern of exercise that's
performed on a daily basis," he tells WebMD.
The Right Exercise
His findings, published in this week's Journal of the
American Medical Association, reinforce the often-prescribed
recommendations for better health from getting at least 30 minutes of exercise
at least five days a week, even if it's at a moderate level. That's important
because most dieters give up on exercise programs after a few months, often
because they find them too difficult. But by engaging in less strenuous
activities such as walking at least a 20-minute-per-mile pace, they may be more
likely to continue.
Of course, Jakicic's findings also support that other factor
crucial for successful weight loss -- cutting calories.
The 200 women he evaluated, typically 5-foot-4 and weighing 192
pounds when his study began, all cut their calories to 1,200 to 1,500 a day and
fat intake to no more than 30% of total calories consumed.
"In this study, they cut calories by almost one-third their
previous levels," says I-Min Lee, MBBS, ScD, of Harvard Medical School, who
wrote an accompanying editorial to Jakicic's study.
"It's a balance issue. You can exercise very little but eat
nothing and still lose weight. It comes down to how much you are willing to
sacrifice, in terms of what you eat and what you do to burn it off. Most people
don't want to cut their food intake by too much."
Still, Lee tells WebMD that this study shows that a little
exercise, done consistently, can do a lot of good.