Cut Heart Risks at any Weight with Moderate Exercise

Moderate exercise, such as walking 30 minutes a day, can reduce your risks of dying of heart disease, even if you can't seem to lose weight or reduce your high blood pressure or high cholesterol. Studies published in the April, 2005 issue of Diabetes Care show the big benefits of physical activity for everyone.

Moderate Physical Activity Reduces Heart Deaths by 39%

People with type 2 diabetes who were moderately active reduced their risk of dying from heart disease by 39%. Those who were highly active reduced their risk by 48%. They reaped those benefits regardless of body mass index, blood pressure or cholesterol levels or whether or not the person smoked. Benefits were the same in both men and women. This study was conducted by researchers at the National Public Health Institute in Finland

What is Moderate Physical Activity?

Moderate physical activity, according to the study, included any one of these types of physical activity:

• 4 hours or more a week of walking, cycling or light gardening, not including time spent commuting to or from work.
• Walking or cycling for 30 minutes or more as part of the daily commute to work.
• An active work day with much standing, walking, lifting, or other heavy manual labor. This would log 10,000 or more steps per day on a pedometer.
• 3 hours or more per week of vigorous physical activity such running, jogging, skiing or swimming during leisure time.

High physical activity included two or more of the three types of physical activities during work, commuting, and leisure time.

Lifestyle Change Lowers Heart Risks Better than Drug Metformin

The second study was of people who were at high risk for diabetes and heart disease, who underwent intensive lifestyle change including 150 minutes a week of moderate physical activity (such as walking). Their cardiovascular disease risk factors were lowered more than those taking the diabetes drug metformin. High blood pressure, trigylcerides, and cholesterol levels all decreased significantly, and HDL "good" cholesterol rose. The study analyzed data from the U.S. National Institute of Health's Diabetes Prevention Program.

Risks of Metabolic Syndrome

C-reactive protein is suspected of being a risk factor for developing heart disease. A third study, published in the April issue of Diabetes Care, conducted by researchers at the Centers for Disease Control and Prevention, found high concentrations of C-reactive protein in a large percentage of adolescents who had been diagnosed with the metabolic syndrome. Those with metabolic syndrome tend to be physically inactive.

Get Moving to Save Your Life and Your Child's Life

"All of these studies point, once more, to the importance of maintaining a physically active lifestyle and of developing a commitment to physical activity when as young as possible," said Alan Cherrington, PhD, President, American Diabetes Association in a press release. "What we have been seeing in recent decades, unfortunately, is a trend in the opposite direction. Children are becoming more sedentary instead of more active. Parents need to make a commitment to lifestyle changes that includes the entire family -- or the entire family may suffer."

Time to Start Walking

Walk of Life 10-Week Program: Use our free daily program to begin walking for 30 minutes or more each day, eating healthier, and enjoying an active lifestyle. Each day you receive a walking lesson, walking assignment, healthy recipe, nutrition tip, and motivational support. Follow it on the web or via daily email newsletter.

Source: American Diabetes Association April, 2005