Increased activity results in significant weight loss – myth or fact?
Myth - It takes a lot of energy to burn calories, a lot more than most people think. If there are medical or chronic conditions (such as diabetes) that affect endurance, mobility and/or strength, it is not likely the activity will be done at a high intensity.
There are 3500 calories in one pound of fat; in order to burn 3500 calories, it would take most people hours of activity at a high level of intensity to lose 1 pound.
For the average person who is beginning a walking routine, changing your physical activity level without reducing or changing your caloric intake will not result in weight loss. There will be health benefits gained through increased activity regardless of any weight loss.
You have to do a significant amount of activity to achieve health benefits – myth or fact?
Myth - Achieving health benefits through increased activity can be done with as little as 150 minutes per week of moderate to vigorous intensity aerobic exercise. This can include anything from walking to cross country skiing to swimming. That works out to 30 minutes a day, 5 days of the week. These benefits can also be achieved with 10 minute bouts of activity, done three times throughout the day adding up to the 30 minutes. We have many opportunities during the day to get that activity in! The next time you have coffee break at work, go for a quick 10 minute walk.
Physical activity means participating in a structured exercise program at a fitness facility – myth or fact?
Myth - Being more active or increasing your physical activity does not mean having to go to a gym or doing a structured exercise routine. It can be anything from walking to dancing in the living room to going for a bike ride. Even walking on the spot is activity and it all counts.
Walking is a great way to increase activity. It is free, easily accessible and most people can tolerate walking for even a short distance. Of course if there are issues with the lower extremities that limit walking perhaps riding a stationary bike or water activities might be a better choice. The trick is to find an activity that can be tolerated and is somewhat enjoyable to do. Many people find that a distraction while doing the activity is a good strategy to get through the activity. Try watching a favourite sitcom or listening to music while walking on the treadmill.
Corinne Cutler is an Exercise Specialist at the Leduc Beaumont Devon Primary Care Network.
For more information on diabetes, please see the Canadian Diabetes Association webpage.
