August 16, 2007 (Insidermedicine) Most people already know that exercise is good for you, but many don’t realize that a brisk half-hour walk three times a week can result in weight loss, and is good for your heart and overall fitness.

This is what we already know about exercise:
•    Lack of exercise can lead to obesity. Obesity can cause heart disease and premature death. It is estimated that 65% of American adults are now either overweight or obese
•    It is currently recommended that people engage in 30 minutes of moderate activity five days a week
•    Exercise can help reduce weight, combat high blood pressure and high cholesterol, help prevent type 2 diabetes and osteoporosis, and improve sleep habits and overall mood

In a study published in the Journal of Epidemiology and Community Health, researchers investigated the benefits of walking just three times a week for 30 minutes, which is two days less than the current recommendations. They enrolled just over 100 healthy, sedentary middle-aged men and women in a three-day walking program for three months. One group walked briskly for 30 minutes three days a week, another walked briskly for five days a week, and 20 of the participants did not engage in regular exercise.

They found that blood pressure and waist and hip size fell significantly in both walking groups. Fitness capacity also increased in both groups, whereas the non-walking group showed no changes in any measurement.

The results are encouraging, especially for people who don’t have time or don’t want to exercise five days a week. Eating a healthy diet, rich in fruits, vegetable, and whole grains, is also an important part of a healthy lifestyle. As well, having an annual physical is an important part of staying healthy.

For Insidermedicine in Depth, I'm Maria Radina.