This will likely be the battle cry from the U.S. Government when they release their policy on exercise later this year. William Kraus, a Duke University cardiologist and professor of medicine, is one of 13 fitness experts who helped compile information for the guidelines and summarizes the 638 pages of recommendations like this:

Basically, don't sit around all day, and when you do move, you don't have to go at breakneck speed...."Whether you walk a mile, jog a mile or sprint a mile, it burns about 100 kilocalories," with the same health benefits.

I'm mixed on the recommendations, here's why;

First off, I think it's a great message - simple, effective and realistic. No doubt about it - getting off your derriere is a monumental step towards getting healthier. Most of us are familiar with the famous proverb; "The journey of 1000 miles begins with a single step".

So while the message is a good one, the recommendations appear to be based more on how to best coax a sedentary nation into exercising than on good science. This may be the most effective approach, however it is interesting how the benefits of higher intensity exercise are downplayed. There's a difference between;

"You don't have to go at a breakneck speed" (I agree)

And

"Running a mile and walking a mile are no different in terms of health benefits" (I Disagree/it depends).

It depends on what you are trying to accomplish. Just getting off the couch is what I would call the first step and will certainly supply a myriad of health benefits - especially for those who were previously sedentary. Losing body fat, however - a foremost concern, is limiting with just a leisurely walking program. Further, exercising at a higher pace can accelerate health benefits. In fact, this study shows that vigorous, but not nonvigorous activity is associated with longevity.

Kraus also goes so far as to tell us that leisurely activity could be even BETTER than vigorous activity for glucose control. Not according to a study from Yale that shows intense exercise to be far more effective in preventing and controlling diabetes than exercising at a leisurely pace (Journal of Applied Physiology, January 2006).



Nortin Hadler, a professor of medicine at UNC-Chapel Hill, also disagrees with the proposed guidelines (A Carolina guy disagreeing with a Duke guy? You've got to be kidding!). He calls it a "preoccupation with minutiae" and suggests that the guidelines neglect to take into account an individual's circumstances, such as poverty or diet.

While I don't consider exercise "minutia", I do see his argument about individual circumstances.

Closing Arguments

Making exercise a habit is the cornerstone to continued success. Starting slow and building duration is the best option for those who are sedentary and/or unmotivated. To make more significant inroads towards losing body fat and increasing your fitness, however - mixing in some more vigorous exercise - including strength training, is highly recommended.