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10,000 steps a day help middle-aged women keep normal body weight and have smaller waists
Middle-aged women who took at least 10,000 steps per day on average were much more likely to fall into recommended ranges
for measures of body composition such as total body weight and body fat percentage, according to the results of a study
published in the May 2004 issue of Medicine & Science in Sports & Exercise®, the official journal of the American College of
Sports Medicine (ACSM). Conversely, inactive women - those taking fewer than 6,000 steps per day - were more likely to be
overweight or obese and have higher waist circumferences, a strong predictor of increased risk of cardiovascular disease.
"Our research clearly shows that middle-aged women who accumulate more daily steps have a more favorable body composition
profile," said Dixie L. Thompson, Ph.D., FACSM, the study's lead author. "This is the first study to specifically examine the
relationship between average accumulated steps per day and body composition variables in women who are in their middle
years."
Eighty women between the ages of 40 and 66 participated in the study. They were first weighed and measured, then instructed
to wear pedometers for one week and log the number of steps taken each day. They were asked to follow their typical work and
leisure routines during the one-week period. Researchers classified the participants into groups of inactive (6,000 or fewer
average daily steps), somewhat active (6,000 - 9,999) and active (10,000 or more), then analyzed body mass index (BMI), body
fat, and waist and hip circumference. The study showed a significant inverse correlation between average steps and each of
these measurements. On average, those in the active category had only 26 percent body fat and were within the recommended BMI
range while those in the inactive group had a body fat percentage of 44 percent and fell well into the overweight category
for BMI.
Researchers point out the public health implications of the evidence, particularly the apparent benefit of accumulating steps
throughout the day. Although dietary intake is of equal importance, the investigators suggest that this evidence may
eventually lead to the establishment of a standard volume of daily walking for middle-aged women that may help to prevent
unhealthy weight gain. Current physical activity guidelines from the ACSM and the Centers for Disease Control and Prevention
call for adults to accumulate 30 minutes of moderate intensity activity on all or most days of the week. Walking is
frequently recommended as a key strategy to help achieve that goal.
"Considering that middle-aged and older women are much more likely to choose walking as their leisure-time activity, the
results of this study tell us that increases in walking and steps per day may be an effective strategy to help achieve proper
weight and good health," said Thompson.
The American College of Sports Medicine is the largest sports medicine and exercise science organization in the world. More
than 20,000 International, National, and Regional members are dedicated to advancing and integrating scientific research to
provide educational and practical applications of exercise science and sports medicine.
NOTE: Medicine & Science in Sports & Exercise® is the official journal of the American College of Sports Medicine, and is
available from Lippincott Williams & Wilkins at 1-800-638-6423. For a complete copy of the research paper (Vol. 36, No. 12,
pages 2088-2092) or to speak with a leading sports medicine expert on the topic, contact the Department of Communications and
Public Information at 317-637-9200 ext. 127 or 117. Visit ACSM online at http://www.acsm.org.
10000 paºi o zi ajuta femeile de vârstã mijlocie þine de greutate corporalã normalã ºi sã aibã mai mici waists - 10,000 steps a day help middle-aged women keep normal body weight and have smaller waists - articole medicale engleza - startsanatate