Monday, December 14, 2015

Don't Just Diet – Exercise to Lose Weight, Too

Don't Just Diet – Exercise to Lose Weight, Too
Diet alone isn’t enough, experts say.
By Angela Haupt Jan. 7, 2014, at 12:01 a.m.


What you eat is only one part of the weight-loss equation. Diet alone might help you drop pounds, but you'll have trouble keeping them off if you don't exercise. And that's not to mention the added benefits you'll miss out on, from improved mood, to better sleep, to disease prevention. "The exercise has to be there," says Jim White, a registered dietitian and personal trainer certified by the American College of Sports Medicine.

Most experts recommend at least 30 minutes of moderate-intensity exercise, such as brisk walking, most or all days of the week. Typically, 30 minutes a day offers disease-prevention benefits, while 60 minutes helps with weight maintenance. Working out for 90 minutes a day helps on both fronts – and melts additional pounds. Regular exercise also cuts the risk of heart disease and diabetes, improves blood pressure and cholesterol levels, promotes better sleep, and builds healthy bones, muscles and joints.

Consider these highlights of exercise research published in 2013:

• A team of Harvard University researchers analyzed data from six large studies that focused on the leisure activities and body mass index of more than 650,000 people older than 40 who were followed for 10 years. They found that those who clocked 75 minutes of brisk walking each week – which translates to about 11 minutes a day – lived 1.8 years longer than those who didn't exercise at all. And those who got 150 minutes of moderate-intensity exercise a week, or 22 minutes a day, gained 3.4 years. The findings were released in November 2013.

• Among stroke patients, exercise was a more effective treatment than drugs, according to a study published in BMJ in October 2013. And for those who had suffered a heart attack, exercise after the incident was as effective as drugs in preventing early deaths.

U.S. News and World Report full article here