CLEVELAND, Ohio — If you’re working out to lose weight, don’t give up, even if it’s clear you’ll never be a size 2.
Exercise can prolong your life, even if it doesn’t lead to weight loss, a new study suggests.
Regular physical activity was linked to lower rates of death from cardiovascular disease and other causes, a recently published study of Taiwanese adults suggests. Weight loss was not strongly associated with lower rates of death.
“It’s probably more important and beneficial to be physically active and avoid weight gain, rather than focusing on dieting to lose weight but staying sedentary,” he said. Ian Neeland, MD cardiologist at University Hospitals Harrington Heart & Vascular Institute, and director of the UH Center for Cardiovascular Prevention.
“Physical activity alone can improve your body fat profile, reduce unhealthy fat, and build muscle, even if overall weight doesn’t change much,” Neeland said.
Neeland is co-author of an editorial discussing this study on weight loss and longevity, although he was not involved in the study itself. Both the publisher and to study were recently published in the International Journal of Obesity.
If this study is correct, it is important to move forward, especially during the coming winter. Inactivity is linked to weight gain, loss of muscle tone, and decreased overall health.
Small changes, like buying a treadmill or stationary bike, taking the stairs instead of the elevator, and buying warm layers and proper footwear for winter walks, can make a difference, Neeland said.
Obesity has been on the rise, nationally and in Ohio.
Between 35% and 40% of Ohioans are obese, according to the US Centers for Disease Control and Prevention.
Nearly 42% of Americans are obese, and the prevalence of severe obesity increased from about 5% to 9% between 1999 and 2020. according to CDC data.
Obesity is associated with heart disease, stroke, type 2 diabetes and certain types of cancer, the leading causes of premature and preventable death.
The study that looked at weight loss and longevity involved more than 100,000 Taiwanese adults. Over 12 years, their physical activity levels, body weight and body composition were measured, and deaths from cardiovascular disease or cancer among the participants were recorded.
Benefits of weight loss versus physical activity
Whether or not study participants lost weight, physical activity was associated with lower rates of death. On the other hand, losing weight alone without being physically active had no substantial effect on longer life.
The findings align with the fact that size and weight are not good indicators of health, he said. Kama Jain, an integrative nutrition health coach based in Solon.
Many people exercise just to lose weight, but that’s not the only purpose of exercise, Jain said.
“The reason we want to keep exercising is because, as that study said, it improves heart health, brain health, digestive health; exercise has many benefits,” said Jain.
How much physical activity is needed to obtain health benefits? Aim for at least 150 minutes per week of moderate physical activity, Neeland said.
To lose weight, you’ll need to increase to about 225 minutes per week of moderate to vigorous physical activity. Aiming for at least 10,000 steps a day is also helpful, he said.
Plan now to stay active as temperatures drop
With fall and winter just around the corner, now is the time to make plans to stay active during the cold season. Exercise can improve mood and increase energy, as well as promote heart health.
“Taking care of your health should be a priority all year long,” said Erin Troy, director of wellness and personal training specialist for the association in West Coast Family YMCA.
Getting outside also provides the opportunity to see nature in its winter glory.
“As tempting as it is to snuggle indoors, you’d be missing out on those winter season highlights, like seeing an animal running down the snow-covered trail or moonlight reflecting off the snow while you’re snowshoeing, skiing or skiing. background, or hiking at night,” said Rachel Nagle, Cleveland Metroparks outdoor recreation manager
Here are some ideas for staying active in the fall and winter, from the Cleveland Metroparks, Cuyahoga Valley National Park, Holden Forest And Gardens, Holland, summit Metropolitan Parks, YMCA of Greater Cleveland and YWCA Greater Cleveland.
Check with parks or nature centers near you to find additional opportunities for fall and winter fun. Even though winter is a few months away, you may want to buy gear now, so you’ll be ready when the snow falls.
indoor exercise
There are many ways to exercise your heart and lungs while staying indoors. Buy a home treadmill or stationary bike, or dust off the home exercise equipment you bought years ago and never used.
Watch exercise videos on YouTube or find exercise DVDs in the library. Libraries often offer free classes in tai chi, Jazzercize, or yoga.
Join a gym or buy a fitness pass at your community center. YMCA and YWCA locations also offer exercise equipment and classes.
Use the stairs instead of the elevator.
RELATED:
treadmills available in Dick’s Sporting Goods Y Amazon
Stationary bikes available at Dick’s Sporting Goods Y Amazon
group fitness classes
When it’s too cold to get outside to work out, try a new group exercise class, like spin classes, Pilates, CrossFit, yoga and more. Find indoor training classes here.
Ice skating
Is it more fun to ice skate indoors or outdoors? Try a little of both and then decide. Ice rinks abound in northern Ohio. There’s the rink at Wade Oval, Mentor Civic Ice Arena, North Olmsted Recreation Center Ice Rink, Serpentini Arena Winterhurst in Lakewood, and more.
Find additional indoor and outdoor ice skating rinks here.
Related: Get winter sports gear like skates, sleds, skis, boots, accessories and more from Dick’s Sporting Goods Y Amazon
Alpine skiing and snowboarding
If you’ve never put on skis, make this the winter you try skiing. The ski resorts have trails for beginners and experts, and offer classes for various skill levels. Check out Alpine Valley Ski Resort near Chesterland, Boston Mills and Brandywine Ski Resort near Peninsula, and more.
Cross country ski
Cleveland Metroparks has one-hour introductory classes and cross-country ski rentals. Sign up for the Cleveland Metroparks Impromptu Winter Program Notification Programthat sends alerts for additional snowshoeing and cross-country skiing activities when weather conditions are favorable.
All trails in Cuyahoga Valley National Park are open, when conditions are right, to cross-country skiing. Bring your own skis and get your heart pumping on flat or hilly terrain. Look for cross-country skiing opportunities at Lake County Metroparks and Findley State Park in Lorain County, and other places. Among the places to rent, conditions permitting, are the Lake Chapin Forest Metroparks and the Cleveland Metroparks Big Met Golf Course.
sled
There are sledding hills in many places in Cuyahoga and surrounding counties. Summit Metro Parks offers sledding among its winter activities.
Cuyahoga Valley’s Kendall Hills has family sledding, parking, a restroom, and a fire pit, located at Pine Hollow Trailhead on the Peninsula. Find more places to go sledding here. Y Check out these sledding safety tips before you head out.
snow rackets
Snowshoes make it easier to walk through snow and experience the wonder of a winter trail.
It can be done anywhere or on an organized trail. For example, the Holden Arboretum in Lake County offers a beautiful snowshoeing experience, he said. Margaret Thresher, vice president of public relations and marketing for Holden Forests and Gardens. Start with Blueberry Pond Loop as a beginner trail, then move to Corning Lake Loop or Layer Rhododendron Garden when you’re more confident. Snowshoe rental is available.
Cleveland Metroparks offers a one-hour trial: snowshoe scavenger hunt or a two-hour snowshoe adventure. Snowshoe rental is available at Metroparks Big Met Golf Course, Lake Hinckley Boathouse and North Chagrin Nature Center.
Borrow snowshoes (free) at the Cuyahoga Valley National Park Winter Sports Center, located in the MD Garage, across the river from the Boston Mill Visitor Center. Snowshoeing is also available at Summit Metro Parks, Cuyahoga Valley National Park, Chapin Forest Reservation in Lake County and other places.
