Healthy Dieting

Exercise carries the connotation of health. The big increases in obesity in recent years have concentrated attention on whether a reduction in body fat, rather than exercise per se, may be better for the average person, especially as there’s a natural tendency to get fatter as you get older. Is it important to fight the increase, or simply to carry out some light activity daily?

Research carried out at the University of Maryland with middle aged and older men compared the benefits of aerobic exercise vs weight loss in altering risk factors for heart disease. Men aged 61 and older were given either a regular exercise program on cycles and treadmills 3 times a week, or instruction on how to cut down food intake. Results were compared with a control group who maintained their weight over the 9 months of the program.

Surprisingly, while those in the weight loss group lost about 10% of their body weight, they didn’t increase their fitness, but still demonstrated improvements in blood pressure, blood fats and blood sugars. For those in the exercise only group, while there was an improvement in fitness there was no loss in weight, and also relatively little change in risk factors.

The researchers concluded that, at least in middle aged men, weight loss is more important than fitness in reducing risk factors. Those just carrying out an exercise program without reducing energy intake are less likely to see benefits than those changing their proportion of body fat.

Increase your incidental activity

Captain Cook didn‘t need an aerobics instructor on board. And neither would we if we had to do what our forebears had to just to stay alive—chop the wood, catch a kangaroo, wash the clothes by hand etc. All this adds up to a decreased energy use in modern times which has been estimated to be around 800 kcals a day, or the equivalent of 1 lb of fat every 4 days!

Captain Cook didn‘t need an aerobics instructor on board. And neither would we if we had to do what our forebears had to just to stay alive.

How do you catch a kangaroo today? You don’t (unless you want the animal rights lobby on your doorstep). But you can walk instead of driving the car, use stairs instead of escalators, not use technology where person-power can do the job, or even stand when you can sit. All of these incidental movements—and many more—can help burn the fat that’s now not being burned because of the use of technology. Think incidental activity, and you need to worry less about exercise.

Think of movement as an opportunity, not an inconvenience

In an age of technology, we’re encouraged to think that we’ve ‘made it’ if we don’t have to do anything through the day, if technology and hirelings can do everything for us.

But the human body is not ready for the technological _revolution. The mindset that leads us to become totally inactive needs to be changed to one that appreciates, but does not idolatrise, technology. By regarding all forms of movement as an opportunity, rather than an inconvenience, the amount of total movement carried out during the day, and hence the amount of energy and ultimately fat burned up by the body, will be increased.

The human body is not ready for the technological revolution.

Carry out small regular bouts of physical activity

Work with athletes has led scientists to think that exercise needs to be carried out in one session to get the best benefits. While this may be true for anyone wanting to increase their fitness level, it’s now thought that it’s not necessary for reducing fatness.

Research with obese women carried out at the University of Pittsburgh compared those walking for 4 bouts of 10 minutes a day over 3 months with those walking for one session of 40 minutes a day at the same intensity. The results showed that because the group carrying out the short bursts complied much more readily with the program, they tended to lose as much or more body weight over the test period. Perhaps unexpectedly, they also had a slightly better improvement in their cardiovascular fitness.

The results are almost certainly due to the fact that it’s easier for big people to comply with a program of shorter exercise sessions. Frequent short bouts of movement therefore appear to be a better recommendation for long-term weight loss than longer, less frequent bouts.

Frequent short bouts of movement appear to be a better recommendation for long-term weight loss than longer, less infrequent bouts.

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