Small increase in activity benefits obese, overweight women

Getting a small amount of physical activity - just 10 to 30 minutes every day - could have big benefits on the quality of life for women who are sedentary and overweight. According to a study released at the American Heart Association’s Conference on Nutrition, Physical Activity and Metabolism, this modest increase in activity improved the womens’ mood, energy levels, social functioning and physical health.

Researchers studied a group of 430 overweight or obese women, average age 57, who had a self-reported sedentary lifestyle. The women were split to receive either 70, 135 or 190 minutes of structured physical activity per week. As a control, another group of women were told not to increase their activity level.

All women in the activity groups improved their ability to function and interact socially compared to those who did not increase activity levels. The women who exercised for 135 or 190 minutes per week also experienced better mental health, vitality and physical health. Even their ability to function at their jobs or daily tasks improved.

While getting more minutes of activity did seem to produce more benefits, researchers say that even just 10 minutes of extra activity had positive effects. And, they say, getting 10 minutes per day is a good starting point for many women who are not used to being active.

The Heart and Stroke Foundation recommends that all adults get 30 to 60 minutes of physical activity on most days of the week to reduce the risk of heart disease and stroke. Like adults of any age, older adults need this same amount of activity, but some may need to slowly work toward this number. Also, speak to your doctor before beginning any new physical activity plan.

If it’s difficult to remain active over a long period, break activity into 10 minute sessions. Some great activities for older adults include walking, gardening, playing golf (without a cart), swimming, cycling, and yoga. Learn more about the physical activity needs of seniors.

People with cardiovascular disease can also benefit from physical activity. Find out about our HeartWalk Workout. 

Posted: March 17, 2008

Disclaimer: The information contained in this article is provided for reference and education only. This Web article is not intended to be a substitute for a physician’s advice, diagnosis or treatment. The contents do not necessarily represent the Foundation’s opinion or policies and the Heart and Stroke Foundation assumes no responsibility or liability for any inaccuracy or omission of information or from the use of any information or advice in this article.