If you’re trying to keep unwanted pounds at bay then every step counts, according to a new study published in the American Journal of Health Promotion.
Researchers at the University of Utah found that brief periods of intense physical activity can prevent weight gain just as well as the recommended 10-minute plus intervals.
“What we learned is that for preventing weight gain, the intensity of the activity matters more than duration,” said study leader Jessie X. Fan in a press release.
Less than five percent of American adults get the weekly amount of exercise recommended by the U.S. Centers for Disease Control and Prevention (CDC).
The guidelines call for at least 150 minutes of moderate to vigorous physical activity each week that can be divided into 10-minute spurts.
The CDC defined moderate to vigorous physical activity as walking at about three miles an hour, roughly. Other options to get daily exercise which could include taking the stairs, parking far away or walking to the store can add up.
“Knowing that even short bouts of ‘brisk’ activity can add up to a positive effect is an encouraging message for promoting better health,” said Fan.
Researchers found that higher-intensity activity was associated with a lower risk of obesity, even if it was in “bouts” of fewer or greater than 10 minutes.
Study participants came from the National Health and Nutrition Examination Survey which has been collecting data from adults and children since 1999.
From 2003 to 2006, the men and women wore accelerometers which measured movement for seven days, in addition to undergoing interviews.
Researchers used body mass index (BMI) to measure weight status.
BMI is a standard formula calculated using an individual’s weight adjusted for height, and is used as an indicator of healthy weight.
• Normal weight: between 18.5 and 24.9
• Overweight: between 25 and 29.9
• Obese: over 30
Overall, each daily minute of higher-intensity activity lowered the odds of obesity in both sexes. For women it was a five percent drop and a two percent decrease for men.
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