Exercise Duration and Intensity and Weight Loss

I read an interesting article recently on weight loss.  While not directly related to back pain, the study was informative as the issue of weight loss is ubiquitous. [JAMA. 2003;290:1323-1330]

The study looked at the effects of several variables with exercise on weight loss and cardiorespiratory fitness in previously sedentary, overweight women.  While that sounds like a narrow group, we all think about weight and as a whole Americans are very sedentary.  So the results are likely helpful to a wider audience.

The study looked at women ages 21 to 45 that had a BMI 27 to 40 and reported exercise < 3 days/week for < 20 minutes/ day during the previous 6 months.  For the intervention, the participants were worked on behavioral weight loss techniques and were assigned to 1 of 4 exercise groups based on energy expenditure.

The study found that all exercise groups lost weight over the course of a 1 year intervention.  More specifically, though, women who reported more than 150 minutes of exercise weekly achieved the greatest amount of weight loss.  Duration of exercise (at least 150 minutes per week) was more important than vigorous versus moderate intensity in achieving these goals.  [JAMA. 2003;290:1323-1330]

I hope people looking to start up and exercise program find these results encouraging.  I talk to people all that time in the office that are thinking about starting an exercise program and feel overwhelmed.  There are a lot of factors to consider in a program, especially in the context of medical issues like back pain.  However, it seems helpful to know that most individuals can accomplish weight loss goals with moderate (but consistent) interventions.  Most individuals can accomplish at some of their weight loss goals with walking 30 minutes a day (or 150 minutes per week).