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Walking, the Weight-Loss Equalizer
Walking, the Weight-Loss Equalizer -- Posted by Gumbo on 11-28-04 19:34
Walking, the Weight-Loss Equalizer
LAS VEGAS -- Here's some weight-loss news that's good for wallet health: If
you want to get more exercise, just going for walks can be as beneficial as
a gym membership.
This was among the findings of two new studies presented here this week at
the annual meeting of the North American Association for the Study of
Obesity.
In one study, scientists at the University of Pennsylvania asked 179
overweight people to follow a 40-week weight-loss program. Participants
attended regular group weight-loss sessions and were told to limit their
intake to 1,200 to 1,500 calories a day.
They followed one of three exercise plans. They either did 40 to 50 minutes
of structured activity four days a week in the gym; or they did about the
same amount at home; or they wore a pedometer and tried to increase their
steps by 5,000 a day (walking another two more miles).
At the end of 20 weeks, participants in all three groups lost similar
amounts, about 7% to 8% of their starting weight. At the end of 40 weeks,
they were down about 8% to 9%.
After two years, participants had regained some of their weight but were
still down an average 4% to 6% from their starting weight in all three
groups.
''These findings suggest that lifestyle activity may be an excellent
alternative for overweight individuals who hate to exercise,'' says Thomas
Wadden, the study's lead author and director of the university's Weight and
Eating Disorders Program.
In another study, researchers at the University of Pittsburgh monitored the
weight loss of 59 women who consumed 1,200 to 1,500 calories a day, went to
weekly behavior-modification meetings and followed one of three exercise
plans: a walking program alone; walking and light strength training; walking
and yoga.
In six months, they had lost about 22 to 28 pounds in six months. There was
no statistically significant difference in weight loss across the groups.
But on the other hand, resistance exercise and yoga may make it easier to
perform everyday activities like carrying groceries and climbing stairs even
if they don't advance weight loss, says John Jakicic, director of the
Pittsburgh university's Physical Activity and Weight Management Research
Center.
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