Approximately one third of the U.S. adult population is overweight. The Year 2000 Objectives call for reducing the prevalence of overweight to 20 percent; thus weight control has become an important public health goal.

The most commonly reported method of weight loss is dieting. However, the long-term success rate of this method is quite poor. Indeed, only about ten to 30 percent of those who lose weight by reducing calories maintain their full weight loss over time.

Experts Say Walking Is One of the Easiest Paths to Fitness

If walking seems too simple to be an effective fitness method, think again: taking a stroll is an easy way to lower pressure and for the obese to increase aerobic fitness, according to three researchers who presented findings today at the 55th Annual Meeting of the American College of Sports Medicine.

A study of 14 morbidly obese patients was designed to determine if brisk walking alone was sufficient to serve as an aerobic training stimulus, increasing heart rate to at least 70 percent of maximum. Patients were asked to determine their own brisk walking pace, and walked for one mile. All 14 achieved at least 70 percent of maximum heart rate.

“Obese patients have more body mass to move, causing the heart and cardiovascular system to have to work harder than a normal-weight person’s would,” Thomas Spring, M.S., said. “Walking is a great way for the overweight and obese to begin an exercise program, because it can be done with little instruction or equipment and is low in cost.”

Benefits of brisk walking also extend to people at-risk for high blood pressure. A British study looked at borderline hypertensive middle-aged men after they walked at various intensities and durations, to determine which type of walking reduced blood pressure the most.

Inadequate sleep can lead to increased appetite, energy deficit – and weight gain

As many as one in four people have some type of sleeping disorder, but only half are diagnosed, said researcher William G. Herbert, Ph.D., FACSM

Although much is still unknown about exactly how sleep and its restorative processes work, researchers have begun to uncover many of the ways in which missed sleep is detrimental, especially as it relates to exercise and health.

“It’s remarkable how little we actually know about sleep and its relation to the body, but we’re learning,” Herbert said. “It’s a complex area to investigate, but the opportunities to dig deeper into how sleep relates to health and physical activity are excellent.”