Can Physical Activity Prevent Weight Gain? This is the question that has puzzled researchers for years. There is a wide range of opinions regarding this issue, but there appears to be some increasing evidence which may help answer these questions.

 

Since the mid-1990s, federal guidelines have recommended at least 30 minutes per day of moderate-intensity exercise on most day. However, in 2002 the IOM (Institute of Medicine) issued an opinion that 30 minutes per day "is insufficient to maintain body weight" in the normal range. The IOM guidelines suggested that 60 minutes per day is needed to prevent weight regain. In another large study of 38,000 women, it was found that over the 13 years of follow up, the women in the study gained an average of 5.7 pounds. The benefit of exercise was seen only in women with a starting BMI under 25 who exercise the equivalent of 60 or more minutes daily.

 

While these data may be discouraging to many of you fighting obesity, the benefits of exercise extend well beyond just losing or maintaining weight. Exercise reduces the risk of heart disease, diabetes, hypertension, certain cancers, the most common type of arthritis, and Alzheimers dementia. Even depression risk may be reduced by regular exercise.

 

It seems pretty clear that exercise is very important--it just doesn't work well if it is the only technique applied for weight loss. Exercise must be combined with behavioral modification, nutritional education, and occasionally weight loss medication. It takes a comprehensive, committed approach to lose weight and sustain that weight loss.