Want to keep that number on the scale right where it is for the next dozen or so years? Here's the 60-minute secret that will make it so: daily walking.
In a long-term study, middle-aged women who averaged about 60 minutes' worth of moderate-intensity exercise like walking on a daily basis experienced almost no weight gain during a 13-year period.
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If you struggle with your weight already, you might need a little more than a daily 60. The overweight or obese women in the study weren't able to halt weight gain with the same level of exercise that worked for their healthy-weight peers.
The Fitness Factor
The really great news about the exercise study? Moderate-intensity exercise helped the healthy-weight women avoid weight gain even while they continued to eat as they normally would. No special diet was needed. Having trouble keeping yourself moving? Here are three strategies for overcoming common excuses: