Big Changes in a Short Time Seen with Exercise and Diet

Want immediate results? Researchers found that 30 minutes of cardio exercise a day, such as walking, and switching to a healthier diet dropped health risks dramatically in just 6 weeks. Risks for killers such as diabetes, cancer, and heart disease were greatly reduced, according to a study by Brigham Young University professor of exercise science Steven Aldana, published in the Journal of the American Dietetic Association, March, 2005.

"This is not a diet, not a trend, not a fad that will go away," said Aldana. "It's adopting a nutritious way of eating and exercise that causes very important positive changes in your body’s health in a short period of time."

Body Fat, Cholesterol and Blood Pressure Respond Fast to Changes

Study participants, age 43 to 81, experienced significant reductions in body fat, cholesterol levels and blood pressure. For the study, they attended a Coronary Health Improvement Project (CHIP)lecture series, then began a 30-minute-a-day cardiovascular exercise program. They also adopted a diet emphasizing unrefined "food-as-grown," like grains, legumes and fresh fruits and vegetables.

Decide to Make Changes

"It really doesn’t matter which lifestyle change program you go with," Aldana said, explaining that the CHIP diet is similar to others designed to reduce hypertension. "This is about healthy living. Make a decision, get the right information and tools and involve people to show you how to change, and then great things can happen."

"The Culprit and the Cure"

"Although the notion that proper nutrition and exercise is good for you is not revolutionary, it’s important that people know that major health benefits can come quickly," says Aldana, the author of a new book, "The Culprit and the Cure," that reiterates that there’s no magic solution to the health problems in today’s world. "Best of all, by making similar changes you can enjoy similar benefits."
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Ready to Make the Change?

Our free Walk of Life 10-Week Program leads you step by step through adding walking and exercise to each day and making positive changes to your diet.

With the Walk of Life Program, each day you receive a walking assignment, exercise and walking lesson, nutrition tip, healthy recipe, motivation tip, and access to a friendly and supportive forum. You can follow each day online or receive each day via email newsletter.

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Source: BYU Press Release 2/2005