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SPORTS MEDICINE :

PHYSICAL EXERCISE AND FITNESS: PROGRAMS :

MEDICAL: CONDITIONS: OBESITY:

Short Bouts of Brisk Exercise May Help Cut Obesity Risk

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Short Bouts of Brisk Exercise May Help Cut Obesity Risk

Intensity of activity more important than duration for controlling weight, 
study finds

September 4, 2013

Health Day

U.S. News and World Report

http://health.usnews.com/health-news/news/articles/2013/09/04/
short-bouts-of-brisk-exercise-may-help-cut-obesity-risk

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A shorter URL for the above link:

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http://tinyurl.com/kkcmph4

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WEDNESDAY, Sept. 4 (HealthDay News) -- Higher-intensity exercise, even in 
spurts, plays an important role in controlling weight, according to a new 
study.

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"What we learned is that for preventing weight gain, the intensity of the 
activity matters more than duration," Jessie Fan, a professor of family 
and consumer studies at the University of Utah, said in a university news 
release.

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"This new understanding is important because fewer than 5 percent of 
American adults today achieve the recommended level of physical activity 
in a week according to the current physical activity guidelines. Knowing 
that even short bouts of 'brisk' activity can add up to a positive effect 
is an encouraging message for promoting better health," Fan explained.

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The complete article may be read at the URL above.

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Guide to Physical Activity

National Institutes of Health

Department of Health and Human Services

National Heart Lung and Blood Institute

http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/phy_act.htm

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Guide to Physical Activity

Physical activity is an important part of your weight management program. 
Most weight loss occurs because of decreased calorie intake. Sustained 
physical activity is most helpful in the prevention of weight regain. In 
addition, exercise has a benefit of reducing risks of cardiovascular 
disease and diabetes, beyond that produced by weight reduction alone. 
Start exercising slowly, and gradually increase the intensity. Trying too 
hard at first can lead to injury.
Examples of moderate-intensity amounts of physical activity

Common Chores

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     Washing and waxing a car for 4560 minutes

     Washing windows or floors for 4560 minutes

     Gardening for 3045 minutes

     Wheeling self in wheelchair for 3040 minutes

     Pushing a stroller 1.5 miles in 30 minutes

     Raking leaves for 30 minutes

     Walking 2 miles in 30 minutes (15 min/mile)

     Shoveling snow for 15 minutes

     Stairwalking for 15 minutes

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Sporting Activities

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     Playing volleyball for 4560 minutes

     Playing touch football for 45 minutes

     Walking 1.75 miles in 35 minutes (20 min/mile)

     Basketball (shooting baskets) for 30 minutes

     Bicycling 5 miles in 30 minutes

     Dancing fast (social) for 30 minutes

     Water aerobics for 30 minutes

     Swimming laps for 20 minutes

     Basketball (playing game) for 1520 minutes

     Bicycling 4 miles in 15 minutes

     Jumping rope for 15 minutes

     Running 1.5 miles in 15 minutes (10 min/mile)

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Your exercise can be done all at one time, or intermittently throughout 
the day. Activities to get you started could include walking or swimming 
at a slow pace. You can start out by walking 30 minutes for 3 days a week 
and build to 45 minutes of more intense walking, at least 5 days a week. 
With this plan, you can burn 100 to 200 calories more per day. All adults 
should set a long-term goal to accumulate at least 30 minutes or more of 
moderate-intensity physical activity on most, and preferably all, days of 
the week. This regimen can be adapted to other forms of physical activity, 
but walking is particularly attractive because of its safety and 
accessibility. Also, try to increase "everyday" activity such as by taking 
the stairs instead of the elevator. Reducing sedentary time is a good 
strategy to increase activity by undertaking frequent, less strenuous 
activities. With time, you may be able to engage in more strenuous 
activities. Competitive sports, such as tennis and volleyball, can provide 
an enjoyable form of exercise for many, but care must be taken to avoid 
injury.

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Aim for a Healthier Weight
Home Page

http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/index.htm

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Assessing Your Weight and Health Risk

http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/risk.htm

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Assessment of weight and health risk involves using three key measures:

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     Body mass index (BMI)
     Waist circumference

     Risk factors for diseases and conditions associated with obesity

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Body Mass Index (BMI)

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BMI is a useful measure of overweight and obesity. It is calculated from 
your height and weight. BMI is an estimate of body fat and a good gauge of 
your risk for diseases that can occur with more body fat. The higher your 
BMI, the higher your risk for certain diseases such as heart disease, high 
blood pressure, type 2 diabetes, gallstones, breathing problems, and 
certain cancers.

Although BMI can be used for most men and women, it does have some limits:

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     It may overestimate body fat in athletes and others who have a 
muscular build.

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     It may underestimate body fat in older persons and others who have 
lost muscle.

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Use the BMI Calculator or BMI Tables to estimate your body fat. The BMI 
score means the following:

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   	BMI

Underweight

Below 18.5

Normal

18.524.9

Overweight

25.029.9

Obesity

30.0 and Above

Waist Circumference

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Measuring waist circumference helps screen for possible health risks that 
come with overweight and obesity. If most of your fat is around your waist 
rather than at your hips, youre at a higher risk for heart disease and 
type 2 diabetes. This risk goes up with a waist size that is greater than 
35 inches for women or greater than 40 inches for men. To correctly 
measure your waist, stand and place a tape measure around your middle, 
just above your hipbones. Measure your waist just after you breathe out.
The table Risks of Obesity-Associated Diseases by BMI and Waist 
Circumference provides you with an idea of whether your BMI combined with 
your waist circumference increases your risk for developing 
obesity-associated diseases or conditions.
Risk Factors for Health Topics Associated With Obesity

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Along with being overweight or obese, the following conditions will put 
you at greater risk for heart disease and other conditions:

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Risk Factors

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     High blood pressure (hypertension)

     High LDL cholesterol ("bad" cholesterol)

     Low HDL cholesterol ("good" cholesterol)

     High triglycerides

     High blood glucose (sugar)

     Family history of premature heart disease

     Physical inactivity

     Cigarette smoking

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For people who are considered obese (BMI greater than or equal to 30) or 
those who are overweight (BMI of 25 to 29.9) and have two or more risk 
factors, it is recommended that you lose weight. Even a small weight loss 
(between 5 and 10 percent of your current weight) will help lower your 
risk of developing diseases associated with obesity. People who are 
overweight, do not have a high waist measurement, and have fewer than two 
risk factors may need to prevent further weight gain rather than lose 
weight.

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Talk to your doctor to see whether you are at an increased risk and 
whether you should lose weight. Your doctor will evaluate your BMI, waist 
measurement, and other risk factors for heart disease.

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The good news is even a small weight loss (between 5 and 10 percent of 
your current weight) will help lower your risk of developing those 
diseases.

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Control Your Weight

Changing the way you approach weight loss can help you be more successful 
at weight management. Most people who are trying to lose weight focus on 
just the goal of weight loss. However, setting the right goals and 
focusing on lifestyle changes such as following a healthy eating plan, 
watching portion sizes, being physically active, and reducing sedentary 
time are much more effective.

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     Guide to Behavior Change

http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/behavior.htm


     Selecting a Weight Loss Program

http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/wtl_prog.htm


     Publications and Materials

http://www.nhlbi.nih.gov/health/pubs/pub_gen.htm#obesity

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Eat Right

http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/eat.htm

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To lose weight, it's important to make lifestyle changes with a focus on 
reducing calories from food and beverages, a healthy eating plan, and 
portion control. This section will provide you with guidance and tools on 
how to eat right. Over time, these changes will become part of your 
everyday routine.

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     Healthy Eating Plan

http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/calories.htm


     Menus and Menu Planner

http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/sampmenu.htm


     Food Exchange Lists

http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/fd_exch.htm


     Shopping Tips

http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/shopping.htm


     Portion Distortion

http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/portion/index.htm


     Recipes

http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/recipes.htm


     Daily Food and Activity Diary

http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/ob_tips.htm


     Tip for Healthy Eating On the Go or At Home

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Be Physically Active

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Being physically active and eating fewer calories will help you lose 
weight and keep the weight off over time.

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While people vary quite a bit in the amount of physical activity they need 
for weight control, many can maintain their weight by doing 150 to 300 
minutes (2  to 5 hours) a week of moderate-intensity activity such as 
brisk walking.

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People who want to lose a large amount of weight (more than 5 percent of 
their body weight)and people who want to keep off the weight that theyve 
lostmay need to be physically active for more than 300 minutes of 
moderate-intensity activity each week.

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For more information on these recommendations, check out the 2008 Physical 
Activity Guidelines for Americans. Or check out our fact sheet on physical 
activity on NHLBIs Diseases and Conditions Index.

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2008 Physical Activity Guidelines for Americans.

http://www.health.gov/paguidelines/

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Fact Sheet on Physical Activity

NHLBIs Diseases and Conditions Index

http://www.health.gov/paguidelines/

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What Is Physical Activity?

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Physical activity is any body movement that works your muscles and 
requires more energy than resting. Walking, running, dancing, swimming, 
yoga, and gardening are a few examples of physical activity.

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According to the Department of Health and Human Services' "2008 Physical 
Activity Guidelines for Americans,"external link icon physical activity 
generally refers to movement that enhances health.

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Exercise is a type of physical activity that's planned and structured. 
Lifting weights, taking an aerobics class, and playing on a sports team 
are examples of exercise.

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Physical activity is good for many parts of your body. This article 
focuses on the benefits of physical activity for your heart and lungs. The 
article also provides tips for getting started and staying active, and it 
discusses physical activity as part of a heart healthy lifestyle.
Outlook

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Being physically active is one of the best ways to keep your heart and 
lungs healthy. Following a healthy diet and not smoking are other 
important ways to keep your heart and lungs healthy.

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Many Americans are not active enough. The good news, though, is that even 
modest amounts of physical activity are good for your health. The more 
active you are, the more you will benefit.

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Table of Contents

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Types

Benefits

Risks

Recommendations

Getting Started & Staying Active

Healthy Lifestyle

Clinical Trials

Links

Spanish Version

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     Guide to Physical Activity

http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/phy_act.htm


     Daily Food and Activity Diary

http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/phy_diary.htm


     Physical Activity Guidelines

http://www.health.gov/paguidelines/

.

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Healthy Weight Tools

http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/tools.htm

BMI Calculator

http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/tools.htm

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The BMI Calculator is an easy-to-use online tool to help you estimate body 
fat. It is a measure of your weight relative to your height. Combining BMI 
with waist circumference measures and other risk factors for heart disease 
can yield your risk for developing obesity-associated diseases.

Check your BMI online or Download the iPhone application
Menu Planner

http://www.nhlbi.nih.gov/redir/disclaimer.htm?http:// 
hp2010.nhlbihin.net/menuplanner/menu.cgi

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A shorter URL for the above link:

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http://tinyurl.com/oleg9u6

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The interactive menu planner will help guide your daily food and meal 
choices based on 1 day's calorie allowance. It may be used in advance to 
plan a meal, or at the end of a day to add up total calories, as well as 
fat and carbohydrates consumed.

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Portion Distortion

http://www.nhlbi.nih.gov/health/public/ 
heart/obesity/wecan/portion/index.htm

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A shorter URL for the above link:

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http://tinyurl.com/kvxduqw

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The Portion Distortion quiz is an interactive and fun way to assess your 
knowledge about how today's portions compare to the portions available 20 
years ago. You also will learn about the amount of physical activity 
required to burn off the extra calories provided by today's portions.

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Key Recommendations

http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/recommen.htm

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(From the Clinical Guidelines on the Identification, Evaluation and 
Treatment of Overweight and Obesity in Adults: Evidence Report, 1998)

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Weight loss to lower elevated blood pressure in overweight and obese 
persons with high blood pressure.

Weight loss to lower elevated levels of total cholesterol, 
LDL-cholesterol, and triglycerides, and to raise low levels of 
HDL-cholesterol, in overweight and obese persons with dyslipidemia.


Weight loss to lower elevated blood glucose levels in overweight and 
obese persons with type 2 diabetes.


Use the BMI to assess overweight and obesity. Body weight alone can be 
used to follow weight loss and to determine the effectiveness of therapy.


Use the BMI to classify overweight and obesity and to estimate 
relative risk of disease compared to normal weight.


The waist circumference should be used to assess abdominal fat 
content.


The initial goal of weight-loss therapy should be to reduce body 
weight by about 10 percent from baseline. With success, and if warranted, 
further weight loss can be attempted.


Weight loss should be about 1 to 2 pounds per week for a period of 6 
months, with the subsequent strategy based on the amount of weight lost.


Low-calorie diets (LCD) for weight loss in overweight and obese 
persons. Reducing fat as part of an LCD is a practical way to reduce 
calories.


Reducing dietary fat alone without reducing calories is not sufficient 
for weight loss. However, reducing dietary fat, along with reducing 
dietary carbohydrates, can help reduce calories.


A diet that is individually planned to help create a deficit of 500 to 
1,000 kcal/day should be an intregal part of any program aimed at 
achieving a weight loss of 1 to 2 pounds per week.


Physical activity should be part of a comprehensive weight loss 
therapy and weight control program because it (1) modestly contributes to 
weight loss in overweight and obese adults, (2) may decrease abdominal 
fat, (3) increases cardiorespiratory fitness, and (4) may help with 
maintenance of weight loss.


Physical activity should be an integral part of weight-loss therapy 
and weight maintenance. Initially, moderate levels of physical activity 
for 30 to 45 minutes, 3 to 5 days a week, should be encouraged. All adults 
should set a long-term goal to accumulate at least 30 minutes or more of 
moderate-intensity physical activity on most, and preferably all, days of 
the week.


The combination of a reduced-calorie diet and increased physical 
activity is recommended, because it produces weight loss that also may 
result in decreases in abdominal fat and increases in cardiorespiratory 
fitness.


Behavior therapy is a useful adjunct when incorporated into treatment 
for weight loss and weight maintenance.


Weight-loss and weight-maintenance therapy should employ the 
combination of LCDs, increased physical activity, and behavior therapy.


After successful weight loss, the likelihood of weight-loss 
maintenance is enhanced by a program consisting of dietary therapy, 
physical activity, and behavior therapy, which should be continued 
indefinitely. Drug therapy also can be used. However, drug safety and 
efficacy beyond 1 year of total treatment have not been established.


A weight maintenance program should be a priority after the initial 6 
months of weight-loss therapy.

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Healthy Weight Tip

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The combination of a reduced-calorie diet and increased physical activity 
is recommended, because it produces weight loss that also may result in 
decreases in abdominal fat and increases in cardiorespiratory fitness.
Need tools to help effectively manage your overweight and obese adult 
patients?

.

cover image of The Practical GuideThe Practical Guide: Identification, 
Evaluation, and Treatment of Overweight and Obesity in Adults is based on 
the Clinical Guidelines on the Identification, Evaluation, and Treatment 
of Overweight and Obesity in Adults: Evidence Report developed by the 
NHLBI Expert Panel.

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Eat Right.
Get Active.
Reduce Screen Time.

http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/index.htm

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Information for Health Professionals

http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/profmats.htm

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Overweight and obesity is a serious health problem that affects millions 
of Americans. These conditions substantially increase the risk of 
morbidity from hypertension; dyslipidemia; type 2 diabetes; coronary heart 
disease; stroke; gallbladder disease; osteoarthritis; sleep apnea and 
respiratory problems; and endometrial, breast, prostate, and colon 
cancers. Higher body weights also are associated with increases in 
all-cause mortality.
Adults

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According to the National Health and Nutrition Examination Survey (NHANES) 
data from 200708, the overall prevalence of overweight and obesity for 
adults was 68 percent (approximately 72 percent among men and 64 percent 
among women).

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Among women, the overall prevalence of obesity was 35.5 percent.

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Among men, the overall prevalence of obesity was 32.2 percent.
Children and Teens

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Children have become heavier as well. In the past 30 years, the prevalence 
of childhood obesity has more than doubled among children ages 2-5, has 
tripled among youth ages 6-11, and has more than tripled among adolescents 
ages 12-19. However, recent data suggest that the rate of overweight in 
children did not increase significantly between 1999 and 2008, except in 
the heaviest boys (BMI for age greater than or equal to the 97th 
percentile).

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This rate, though, remains alarmingly high. Statistics show about 17 
percent of American children ages 2 to 19, or 1 in 6, are obese. Further, 
the latest data continue to suggest that overweight and obesity are having 
a greater effect on minorities, including blacks and Hispanics.

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Temple University
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