Walking is a popular form of exercise, but
may not be enough to experience significant
health benefits, a University of Alberta study
shows.
"Generally, low-intensity activity such as
walking alone is not likely going to give
anybody marked health benefits compared to
programs that occasionally elevate the intensity,"
said Dr. Vicki Harber, lead author on the
Health First study, which was presented recently
at the American College of Sports Medicine
annual conference.
Dr. Harber and her colleagues, Dr. Wendy
Rodgers, Dr. Gordon Bell and Dr. Kerry Courneya
of the Faculty of Physical Education and Recreation
at the University of Alberta in Edmonton,
Canada, were concerned that while people with
health issues are encouraged to increase their
volume of activity such as walking, there
didn't seem to be much focus on the effort
that needed to go into the activity.
The University of Alberta study put the popularized
pedometer-friendly 10,000-step exercise program
to the test against a traditional fitness
program which incorporated cardio-based activities
on equipment such as treadmills and stationary
bicycles. The traditional group was asked
to complete exercise at a moderate intensity,
a level allowing for one or two sentences
of conversation with ease. Intensity was not
set for the walking group; they completed
their daily exercise at a self-selected pace.
"When we matched the two programs for energy
expenditure, we found that the traditional
fitness program improved aerobic fitness and
reduced systolic blood pressure, more than
the 10,000-step lifestyle program," Dr. Harber
said. Of the 128 sedentary men and women who
completed the six-month research program,
those who took part in a more active traditional
fitness regimen increased their peak oxygen
uptake, an indicator of aerobic fitness, by
10 per cent. Those who took part in the walking
program experienced a four per cent increase.
Systolic blood pressure also dropped by 10
per cent for the traditional fitness group,
compared to four per cent for the group who
just walked.
Other markers of overall health, such as
fasting plasma glucose levels, response to
a two-hour glucose tolerance test and various
blood lipids were unaffected by either exercise
program.
"Our concern is that people might think what
matters most is the total number of daily
steps accumulated, and not pay much attention
to the pace or effort invested in taking those
steps," Dr. Harber said. "The 10,000-step
or pedometer-based walking programs are great
for people--they are motivating, and provide
an excellent starting point for beginning
an activity program, but to increase the effectiveness,
one must add some intensity or "huff and puff"
to their exercise. Across your day, while
you are achieving those 10,000 steps, take
200 to 400 of them at a brisker pace."
"You've got to do more than light exercise
and move towards the inclusion of regular
moderate activity, and don't be shy to interject
an occasional period of time at the vigorous
level."
