Good news, you don’t need to join a gym and take 6 classes a week to get into shape! The bad news, over thirty percent of Americans are overweight and need 30 minutes of moderate exercise on most days of the week which they are not getting in addition to a healthy meal plan.

A study was conducted to determine if one could achieve the same weight loss results obtained from working out in the gym by simply increasing daily functions such as climbing the stairs versus taking the elevator, parking further away from where you are headed, talking a walk versus driving for short distance trips, etc. Each of the women in the lifestyle group wore monitors to gauge their levels of daily activity.

The study consisted of 40 women with a BMI (body mass index) over 32.9%; that classified them as obese. 20 women were instructed to take several exercise classes per week and 20 women were instructed to increase daily lifestyle activities. The entire group was placed on a 1200 calorie a day diet for a 16 week period. The study groups were also tested at 68 weeks and those monitoring the groups did not know which group was lifestyle and which was structured to maintain impartiality. The study focused not only on weight loss but also on levels of body fat, cholesterol, mood, and blood pressure.

The results were uplifting for the many people who believe they just do not have the time to get to the gym for scheduled exercise classes. After 12 weeks the first set of results were posted and although there was a greater reduction in FFM or fatty free mass in the structured group, the overall reduction in BMI was seen in both groups. HDL (High Density Lipoprotein) and LDL (Low Density Lipoprotein) Cholesterol levels were affected positively in both groups as was resting systolic pressure showing that improvements could be seen by simply increasing levels of activity in the course of everyday life when combined with proper nutrition.

After 68 weeks, the results proved consistent. Both groups continued to see similar improvements in all aspects that were measured. The good news is that by controlling what we take in and by increasing our daily energy output, we can see measurable and quantifiable changes. Although the gym holds an appeal for some, it is not a necessary element in the path towards health and wellness.

If you are not one to spend hours in the gym and cannot think of ways to increase your lifestyle behaviors, try one of these ideas:

• Gardening
• Dancing
• Playing with Children
• Bike Riding for Fun
• Dog Walking

In addition to being able to tailor the activity to your lifestyle, you can tailor it to your physical ability. Perhaps walking for 30 minutes is not possible for you but using your arms to keep afloat in the pool is. Keep yourself open and vigilant for any small way to include 10 minute segments of energetic spurts and you will reap the benefits of exercise.

By Christina Leon, Staff Writer