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You Can be Fat and Fit (and Live Longer!)
Men and women who are judged fit on a treadmill test but who are overweight or obese have a lower risk of death than those of appropriate weight but have low fitness levels.
In a study published in the Journal of The American Medical Association researcher and exercise physiologist Steven Blair of the University of South Carolina tracked 2,600 people over age 60 years to determine how physical fitness and body fat affected their death rates over a period of 12 years. Blair found that those in the lowest 5th of fitness levels were four times more likely to die than those in the top 5th of fitness levels. This level of fitness provided protection against death whether an individual was of normal weight, overweight, or obese.
Blair thinks his findings are important because people in the US and many other countries are increasingly inactive and obesity rates are high, and at the same time many of these countries populations are aging. "We should not ignore obesity," Blair said. "But what happens all too often is we focus nearly exclusively on obesity and forget the activity and fitness part."
Blair's team assessed participants' fitness using a treadmill test, seeing how long they could walk while the treadmill's workout increased in intensity. They measured body mass index (BMI) a figure that is calculated from a person's height and weight, as well as waist circumference and percent body fat. Their results showed that even a small effort to improve fitness levels provides a health benefit and that people who are sedentary now don't need to take drastic steps in exercise frequency or intensity to make gains. "If you're overweight or obese and you're sedentary and unfit and you start taking three 10-minute walks a day and you do that at least five days a week, you're not going to lose an enormous amount of weight," Blair said. "You're going to still be heavy. But you're going to be much healthier if you do that," Blair said. Blair also recommends healthy eating patterns, including lots of fruit, vegetables, and whole grains.
According to the Centers for Disease Control (CDC), more than 1/3 of the US adult population is obese; obesity is a major risk factor for cardiovascular disease (CVD), some types of cancer, and type 2 diabetes. The CDC has also found that more than 1/2 of adults in the US do not participate in regular physical activity. Exercise can cut your risk of dying from CVD, as well as lowering your risk of stroke, colon cancer, hypertension, and type 2 diabetes.
It's important for all of us to find ways to become more active. I think that I have suggested this before, but if you're looking for last minute holiday gifts then purchase a pedometer for someone you love who needs to be more active. Ask them to get one for you and set up a little friendly competition. In fact, I am going to make a point of dusting mine off and putting it on every day. Then I'll do my best to get in those 10,000 steps most days of the week, and every few days I'll log them in here in the blog. Who wants to see if they can walk more than me in a week? It will do us both good!
Take care, Laurie
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Technorati Tags: fitness, obesity, gifts, heart disease
In a study published in the Journal of The American Medical Association researcher and exercise physiologist Steven Blair of the University of South Carolina tracked 2,600 people over age 60 years to determine how physical fitness and body fat affected their death rates over a period of 12 years. Blair found that those in the lowest 5th of fitness levels were four times more likely to die than those in the top 5th of fitness levels. This level of fitness provided protection against death whether an individual was of normal weight, overweight, or obese.
Blair thinks his findings are important because people in the US and many other countries are increasingly inactive and obesity rates are high, and at the same time many of these countries populations are aging. "We should not ignore obesity," Blair said. "But what happens all too often is we focus nearly exclusively on obesity and forget the activity and fitness part."
Blair's team assessed participants' fitness using a treadmill test, seeing how long they could walk while the treadmill's workout increased in intensity. They measured body mass index (BMI) a figure that is calculated from a person's height and weight, as well as waist circumference and percent body fat. Their results showed that even a small effort to improve fitness levels provides a health benefit and that people who are sedentary now don't need to take drastic steps in exercise frequency or intensity to make gains. "If you're overweight or obese and you're sedentary and unfit and you start taking three 10-minute walks a day and you do that at least five days a week, you're not going to lose an enormous amount of weight," Blair said. "You're going to still be heavy. But you're going to be much healthier if you do that," Blair said. Blair also recommends healthy eating patterns, including lots of fruit, vegetables, and whole grains.
According to the Centers for Disease Control (CDC), more than 1/3 of the US adult population is obese; obesity is a major risk factor for cardiovascular disease (CVD), some types of cancer, and type 2 diabetes. The CDC has also found that more than 1/2 of adults in the US do not participate in regular physical activity. Exercise can cut your risk of dying from CVD, as well as lowering your risk of stroke, colon cancer, hypertension, and type 2 diabetes.
It's important for all of us to find ways to become more active. I think that I have suggested this before, but if you're looking for last minute holiday gifts then purchase a pedometer for someone you love who needs to be more active. Ask them to get one for you and set up a little friendly competition. In fact, I am going to make a point of dusting mine off and putting it on every day. Then I'll do my best to get in those 10,000 steps most days of the week, and every few days I'll log them in here in the blog. Who wants to see if they can walk more than me in a week? It will do us both good!
Take care, Laurie
Related Topics:
Technorati Tags: fitness, obesity, gifts, heart disease
7 Comments:
I have COPD, Diabetes, 3 Blockages in arteries and Hypothyroidism. For a year now I have been walking 30 minutes five times a week on a treadmill. My blockages are now clear except for a trace amount of plaque. The Diabetes numbers are under control, but my weight has only dropped about 5 pounds. My doctor still tells me I'm obese and need to loose more weight. How? With COPD I can only walk 2 mph.
Fasting reduces the risk of developing heart problems
The study indicates that fasting for at least one day every month reduces the risk of developing heart disease. The study indicates why members of the Church of Jesus Christ of Latter-Day Saints are having lower rates of heart disease as compared to the other Americans.
The report further states that fasting has a heart-protective benefit.
Click the following link: http://www.medheadlines.com/news/11070315.htm
Regards,
Diva
I know what you mean. Sometimes body mass (or weight) is not a good indication. Water content also adds to your "weight". In fact, some of the slimming methods do not work in the long run as you only lose water mass, not body mass. I personally find it is more accurate to see whether your clothes seem looser or not. However, keep going with the walking. Over time you wiill build the stamina to do more excercise. I'll like to share more on my personal blog: http://www.bodyhealthadvisor.com
How can you fast if you are diabetic?
Umm. Fasting is not healthy for someone with diabetes. I have hypoglycemia and was told by my doctor not to fast. If your sugar gets too low, the results can be serious.
Exercise builds muscle mass, of course. I have found when I follow an exercise program, my weight does not go down. I think that the muscle I build is heavier than the fat I lose. So I end up being a little bit smaller, even though I weigh the same.
For me the best way to lose weight is to get myself passionately interested in something besides food. Treadmilling can be boring. Some activity, gardening, cleaning out closets, washing windows, going to art museums, going to the zoo or historical sites,whatever, will keep my mind off food. And don't watch tv commercials. Watch Turner Classic Movies or CDs or go to the theater.
Exercise has a great affect on the cardiovascular system, but does not have much affect on diabetes. Smiley - walking has obviously helped w/ your cardiovascular issues, but a better diet is probably the reason for your diabetes being kept under control
This is why you can't just assume exercise alone will keep you healthy.
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