Harvard To Older Women: One Hour of Exercise Every Day Just to Maintain Weight
April 9, 2010
There was a sobering Harvard study published in the March issue of the Journal of the American Medical Association (JAMA) that found that women actually need one HOUR of moderate exercise everyday to prevent weight gain as they age (if they follow a normal diet). This means that the current Federal Guidelines of 30 minutes, 5 days per week is just not enough. Moderate exercise means exercising at a level where you are slightly winded and out of breath but can still have a conversation, like a brisk or bike ride. Another very important point the researchers made was that you can break up your exercise. We get credit for doing 30 minutes in the morning and 30 minutes in the evening or even 20 minutes three times per day.
It is time for all middle aged women to start thinking about exercise as mandatory, not optional. Is brushing your teeth optional? How about changing a tampon? We all need to face this new evidence that walking around the block with you dog a few times a week is not sufficient exercise. I think Doctors need to start recommending more and vigorous exercise to their female patients.
This study only looked at the effect of exercise on weight, not diet. It found that women who are at a healthy weight and eat a “normal” diet should exercise moderately for 60 minutes each day OR they-across the board- all gained weight as they aged. If you enjoy dieting however, you will most likely be able to maintain your weight on 30 minutes of higher intensity exercise. Even worse news, if women are already overweight even one hour of exercise was not enough to prevent weight gain.
It’s important to keep in mind that their recommendation of 60 minutes of exercise each day is for maintaining weight as we age. I still have to reiterate, 30 minutes or even 20 minutes of sweating is better than no minutes. 30 minutes of exercise on most days still has fantastic health benefits. It will improve your cardiovascular health and help lower your risk for many diseases and conditions. If you don’t exercise, start with shorter increments and split up your workouts in the day and work up to the hour. If you do exercise, kick up your routine.
I am was at first concerned over this new research but now I realize it has a ring of truth as I look around and see me and my female friends aging. I’m glad this study was done. As women, our metabolism decreases as we age. It’s just calorie reality! So now we know what (and how much) we need to do to keep weight gain at bay.
So if you needed a kick in the behind to get moving, this study is it. Unless you’d like to weigh more, that is.
Comments
Got something to say?
Sign Up for Special Insider Info and Tips!
