The American College of Sports Medicine (ACSM) has released a study that provides new information comparing the health benefits of accumulated short brisk walks with longer exercise programs.
"Sticking," or adherence, to a structured exercise program is very difficult for a sedentary person just beginning to become physically active. Some studies suggest that several short bouts of exercise, at varied times throughout the day, may confer the same health benefits as a longer program.
10-Minute Sessions
"People drop out of exercise programs based on regular 30-minute activity periods," said Marie Murphy, PhD, lead researcher from the University of Ulster in Northern Ireland. "We thought a series of brisk 10-minute activity periods could collectively have the same beneficial results, and wanted to find out more. Exercising in shorter time periods throughout the day could be more attractive and encourage individuals to participate more readily." The researchers designed a six-week training period that compared long (30 minute) bouts of walking with three short (10-minute) sessions.
The results have been published in Medicine & Science in Sports & Exercise.
The study subjects monitored their own training, performing the walking programs outside near the campus or their homes. They checked and reported their own heart rates and were available for the other assessments at the appropriate intervals. Although readiness to take up an exercise program sometimes coincides with motivation to improve other health behaviors, the participants in this study agreed not to modify their diets or alter their health behavior in any other way.
Improved Fitness
After collecting and analyzing the data, the researchers found that both patterns of brisk walking resulted in improved aerobic fitness, as expected. They also found that brisk walking, in both long and short accumulated bouts, can alter body fat distribution, which may be expected to reduce the risk of cardiovascular disease. They found that both patterns of brisk walking lead to a decrease in diastolic blood pressure. Significant reductions in feelings of tension and anxiety were found with brisk walking of both patterns.
Because adherence was one of the most important reasons for undertaking this research, study facilitators note that while the present work indicates positive health benefits from both short and long bouts of brisk walking, future studies should consider whether starting with a short bout of walking will motivate adherence to a longer activity program. "It may be a useful stepping stone," said Murphy. "But it is yet to be discovered whether long-term adherence results." |
