Whether you track your steps with a wearable device or through your phone, knowing how much you’ve walked in a day can be an extremely useful tool for weight loss. Many of our jobs entail sitting for a majority of the day, which can be bad for your body and your brain. However, simply walking and tracking your steps every day can reduce health risks and may even help you lose weight. But how much do you actually need to move around to reap the benefits?
The Centers For Disease Control and Prevention (CDC) warns against a sedentary, inactive lifestyle and recommends 150 minutes a week of moderate-intensity physical activity or 75 minutes a week of high-intensity activity. In other words, you need to be active for 30 minutes a day, five days a week. For additional health benefits, the CDC recommends doubling your goal and fitting in up to 300 minutes a week of moderate-intensity or 150 minutes of high-intensity physical activity.
Laura Arndt, a certified personal trainer and the CEO of Matriarc, a health and wellness app for moms, helped us break the CDC’s recommendations into steps. Arndt says a 30-minute brisk walk can get most of her clients “between 3,000 and 5,000 steps, depending on their speed and their gait. However, we shouldn’t be sitting the remainder of the day, so the goal is to achieve another 5,000 steps through everyday activity.”
What’s the future of fitness? According to an international survey of exercise professionals, high intensity interval training (HIIT) will be the strongest trend in 2018, outpacing wearable technologies, which held the number 1 position in 2017. Group training, body weight training, and strength training are also on the list of top 10 trends expected to be strong this year, while interest in Exercise is Medicine and exercise and weight loss is expected to drop off.
The ratings are part of an annual review conducted by Health and Fitness Journal, published by the American College of Sports Medicine. Now in its 12th year, this year’s survey included responses from 4,133 exercise professionals from around the world. “Medical professionals”—the category that includes physical therapists (PTs) and physical therapist assistants (PTAs) as well as physicians, nurses, and occupational therapists—made up 4% of the responses.
Older people with a weight problem can relieve knee pain from osteoarthritis if they lose just 10 percent of their body weight through diet and exercise, a new study finds.
Overweight and obese people 55 or older who participated in a diet and exercise program reported less pain, better knee function, improved mobility and enhanced quality of life when they dropped one-tenth of their weight, according to the study in the Sept. 25 Journal of the American Medical Association.
“We’ve had a 162 percent increase in knee replacements over the last 20 years in people 65 and over, at a cost of $5 billion a year,” said lead author Stephen Messier. “From our standpoint, we think this would be at least a good way to delay knee replacements and possibly prevent some knee replacements.”
The 18-month study followed up on earlier findings that showed a 5 percent weight loss decreased knee pain and increased function in older folks, said Messier, a professor and director of the J.B. Snow Biomechanics Laboratory at Wake Forest University.
“We thought, well, 5 percent did great — what if we did more?” he said. “Would a more intense weight loss prompt more improvement on clinical outcomes?”
Chuck Young’s knees had been deteriorating for years. By the time he went in for a surgery consult in March of 2012, Young had no cartilage left in either knee. Bone on bone. They had to be replaced.
As Young’s primary care physician, we already had been talking about his knees. We’d also been talking about his weight and how it might be a problem for the surgery. So when Young sat down with Dr. Greg Koski, his Kaiser Permanente orthopedic surgeon, the 62-year-old received some harsh (but not surprising) news.
“He said he wouldn’t operate on my knees unless I lost weight,” Young said. “He said I needed to lose at least 40 pounds.”
Young, a Medicaid systems analyst for the Department of Human Services, had watched his weight creep up to 338 pounds in the two years since a mysterious blood disorder and a pair of surgeries for carpal tunnel syndrome had kept him off his bicycle. Young had once weighed 220 pounds and was an active cyclist with the Salem Bike Club who rode to and from work. Now his obesity was standing in the way of him getting the new knees he needed to stay active and enjoy his upcoming retirement.
Losing weight may help mitigate symptoms in patients suffering from osteoarthritis, a new study has found.
Weight loss may prevent and significantly alleviate the symptoms of osteoarthritis, a progressive disease of the joints known as “wear and tear” arthritis, according to a literature review appearing in the March 2013 issue of the Journal of the American Academy of Orthopaedic Surgeons(JAAOS).
According to the article, obesity actually may trigger the biomechanical and inflammatory changes that cause osteoarthritis, and the pain and loss of mobility associated with the condition, reports Science Daily.
“There’s a clear link between obesity and osteoarthritis, and the link is both from biomechanical factors as well as systemic factors. The systemic component appears to be significant,” said Ryan C. Koonce, MD, an orthopaedic surgeon at Skagit Regional Clinics in Mount Vernon, Washington, and one of the authors of the literature review.
The number of people on diets has declined by more than 35 percent over the past 21 years, according to a new survey from The NPD Group, a research company that has been tracking dieting attitudes for almost 30 years.
While about 31 percent of adults said they were currently on a diet when surveyed in 1991, only about 20 percent said the same in a 2012 survey. The results were even more dramatic for women: while 35 percent said they were on a diet in 1992, only 23 percent said the same in 2012.
Although fewer people were on diets, those who did commit tended to follow them for longer: in 2004, only 22 percent of dieters stuck to it for more than a year, while that percentage rose to 27 in 2012.
In a separate area of the same survey, researchers asked participants about their attitudes toward body size. In 1985, 55 percent of all survey respondents agreed that being thin was more attractive. But in 2012, that percentage shrank to less than one quarter of respondents. A look at the research shows why that might not be so surprising: with nearly 63 percent of the U.S. adult population either overweight or obese, our conception of attractive — and of what looks "normal" — also changes. One 2010 study found that those who were obese themselves had difficulty determining what a healthy weight looked like when showed photos of varying body types.