Is it better to walk 30 minutes twice a day or 60 minutes once a day?

According to a study published in the American Journal of Physiology, 30 minutes of daily exercise is just as effective for losing weight as 60 minutes.

medicalnewstoday.com - 30 Minutes Of Exercise Each Day Is Better Than One Hour

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According to a study published in the American Journal of Physiology, 30 minutes of daily exercise is just as effective for losing weight as 60 minutes. Researchers at the Faculty of Health and Medical Sciences, University of Copenhagen, followed 60 heavy, but healthy Danish men for 13 weeks. 30 participants were assigned to engage in exercise for one hour per day, wearing a heart-rate monitor and calorie counter. The other 30 participants were assigned to 30 minutes per day. The team found that 30 minutes of daily exercise was enough to lose weight. Mads Rosenkilde, Ph.D. student, Department of Biomedical Sciences said: “On average, the men who exercised 30 minutes a day lose 3.6 kilo in three months, while those who exercised for a whole hour only lost 2.7 kg. The reduction in body mass was about 4 kg for both groups.”

Rosenkilde continued:

“Participants exercising 30 minutes per day burned more calories than they should relative to the training program we set for them. In fact we can see that exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat. The men who exercised the most lost too little relative to the energy they burned by running, biking or rowing. 30 minutes of concentrated exercise give equally good results on the scale.” According to the researchers, one explanation for their findings is that half an hour of exercise is so doable that study participants had the desire and energy for more physical activity after their daily exercise session. Furthermore, those who exercised for 60 minutes per day probably ate more, thus their weight loss was slightly less than anticipated.

Rosenkilde said:

“The participants in our study trained every day for three months. All training sessions were planned to produce a light sweat, but participants were expected to increase the intensity and give it gas three times a week. Another interesting scenario is to study exercise as a form of transport. Training is fantastic for your physical and mental health. The problem is that it takes time. If we can get people to exercise along the way – to work, for example – we will have won half the battle.”

Written by Grace Rattue

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Is walking better than gym?

Regular, brisk walking may be a more effective method for weight loss than going to the gym, according to research.

practo.com - To Lose Weight: Brisk Walk Or Gym? - Practo

Regular, brisk walking may be a more effective method for weight loss than going to the gym, according to research. Those who engaged in “regular, brisk walking” for longer than half an hour had lower Body Mass Indexes (BMI) and smaller waists than those who did other exercise such as going the gym or playing football or rugby. The results were particularly true for women, people over 50 and those on low incomes.The results thus provide an argument for a campaign to promote walking… Given the obesity epidemic and the fact that a large proportion of people in the UK are inactive, recommending that people walk briskly more often is a cheap and easy policy option. Mike Loosemore a Lead Consultant Sports Physician for The Institute of Sport, Exercise and Health said: “This really positive paper shows you can reduce obesity through brisk walking which is accessible for most people.” “It is slightly false to say walking is as good as going to the gym. It is brisk and fast walking which is as good as the gym, it doesn’t mean a meandering walk through the countryside looking at flowers. A very brisk walk means almost short of breath.” “Those who prefer walking over going to the gym or playing sport, should start and gradually build it up to brisk or fast walking.” The advancement of brisk walking strikes chords with the general '10,000 steps' a day recommendation, made popular by various fitness tracker gadgets. According to the NHS: "If you walk 10,000 steps a day, you will probably do more than 150 minutes [of recommended weekly exercise]." The average person walks between 3,000 and 4,000 steps each day, the service says.

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