Fitness scene should take a hike
Howard Schneider
October 2, 2008

Scaling the mountain of studies done on physical activity would require an effort of herculean proportions.

Since the 1970s just about every exercise "interest group" has been addressed - from runners and those who want to promote aerobic or endurance-based activity; to those in the weight-lifting camp; the 10-minute workout group; and those who are convinced belly dancing is the key to longevity.

Two years ago, a panel of experts in the United States was commissioned to comb through the available science and propose reliable exercise guidelines the rest of us could follow.

The findings are expected to be released this month, but the key to maintaining physical fitness can be boiled down to four statements.

A little goes a long way

You do not need to spend hours in the gym, hire a trainer or do anything uncomfortable to receive many of the health benefits associated with exercise. A half-hour walk at a moderate pace, five days a week, translates to a lowered risk of heart disease, diabetes and many other ailments, the study has found.

In other words, those first, modest steps provide the greatest benefits in terms of disease prevention and general health. If you are worried about your physical condition or want to start exercising but do not know how and cannot afford a gym or trainer, head outdoors and use your legs for what they are meant to do. If the weather is bad, go shopping. Use your lunch hour. Extend your walk to and from public transport. Walk around your office. But get the half-hour done.

The benefits hold true across age, race and sex. Obesity should not be a barrier: the health benefits accrue even if you are overweight.

More is better

Will that half-hour walk get you ready to run a marathon? No. Will it transform your waistline? No. For that, you need to do more. The body adapts to stress and if you work harder (in small, steady increments, to lessen the risk of injury), you will see the results. The panel's review showed a clear distinction between the modest amount of exercise that can deliver general health benefits and the more intense work needed to improve fitness: cardiovascular endurance and strength. If fitness is your goal, then that moderately paced walk needs to double in length. A half-hour a day of vigorous exercise should be the minimum. The panel (and the science) was undecided as to what you do: run, bike, swim or, yes, belly dance: it really does not matter, as long as the intensity is there.

Bear in mind a scientific definition of "intensity" can be confusing; in general, it depends on people defining for themselves how hard they are working. As a guide, you can use the Borg Rating of Perceived Exertion, a six-to-20 scale, where six is watching TV on the couch and 20 is sprinting as fast as you can. On this scale, moderate exercise is in the 12-to-14 range and should feel "somewhat hard" but sustainable. Anything beyond 14 is considered hard, with 20 the type of "maximal" output that can be sustained for only a short time.

For weight loss, ramp it up again

To lose weight you need to work out for longer (an hour or more a day) or harder. The general principle is that "volume" (the overall exercise you undertake), measured by duration and intensity, matters. Diet matters as well. Even a steady workout plan can be defeated by poor nutrition and overeating.

Resistance is not futile

Regardless of how old or strong you are, resistance or weight training improves bone and joint health as well as muscular strength. The effect of resistance training will not be as profound - or achieved as quickly - for those in middle age and beyond. But if the aim is to prevent or reduce muscle loss then twice-a-week sessions with weights or resistance bands will help.

There was, however, pleasant news for those who have little time for exercise: a single set of eight repetitions is adequate as long as the weight or resistance is enough to induce muscle fatigue. And remember, you will need an exercise to work each major muscle group.

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