RSS feedBeing overweight and/or obese is becoming a major health problem globally but this is only part of a wider health problem called metabolic syndrome. People with metabolic syndrome will have at least 3 of the following 5 risk factors – a large waistline, high blood pressure, high blood triglycerides level, low HDL cholesterol (good cholesterol) and high blood sugar. In the United States, it is estimated that about 25% of all adults have metabolic syndrome and these individuals are at increased risk of developing heart disease, diabetes mellitus and stroke.
The beginning of a new year is a time for making resolutions. Those who are obese or overweight are likely to resolve that they will jog or go to the gym regularly to lose weight. However, for many, this resolve to lose weight gradually peters out either because it’s too tough to keep up the jogging or its too much hassle to get to the gym. So is it really necessary to jog or work out in the gym in order to gain health benefits or could mere regular walking suffice?
A group of Duke University researchers looked at how the amount and the intensity of exercise can affect the prevalence of metabolic syndrome in overweight individuals (Am J Cardiol 2007; 100: 1759 – 1966). As part of the STRRIDE (Studies of a Targeted Risk Reduction Intervention through Defined Exercise) study, 171 middle-aged, overweight men and women were studied. These individuals were randomly assigned to a 6-month control group or 1 of 3 eight-month exercise groups. The 3 exercise groups were: (1) low amount / moderate intensity group (equivalent to walking approximately 19 km / week), (2) low amount / vigorous intensity (equivalent to jogging approximately 19 km / week) or (3) high amount / vigorous intensity (equivalent to jogging approximately 32 km / week). Individuals in the low-amount / moderate intensity group (equates to walking 30 minutes 6 days / week) significantly improved their metabolic syndrome relative to the inactive control individuals. Individuals in the high amount / vigorous intensity group showed further gain in their metabolic syndrome. Individuals who performed a short period of very vigorous exercise did not improve their metabolic syndrome scores as much as those who performed less intense but sustained periods of exercise. All the individuals in the exercise groups managed to reduce their waistline over the 8-month study period but the inactive controls gained an average of about one pound and half an inch around the waist. Prior to the exercise programme, 41% of the individuals met the criteria for metabolic syndrome. At the end of the 8-month exercise program only 27% did.
If you cannot adhere to your ambitious New Year exercise resolution, don’t give up or fret. Just sticking to a walking programme of 30 minutes everyday for 6 days a week will improve your health. Achieving this goal is not going to be difficult. Instead of taking the escalator, walk instead. Instead of taking the elevator to your intended floor, stop one or two floors below and then walk up. Instead of driving to your local shops down the road, walk instead.
Walk yourself to better health for 2008!
