The Journal of the American Medical Association published, in its March 24/31 issue, the 2008 minimum recommendation of 150 minutes of physical activity per week, though effective in preventing chronic disease, is insufficient in preventing weight gain. (That seems contradictory to me. As weight gain continues and people succumb to obesity, they then become at greater risk for chronic disease.)

In the study, “I-Min Lee, M.B.B.S., Sc.D., of Brigham and Women’s Hospital and Harvard Medical School, Boston, and colleagues examined weight changes associated with different physical activity levels in a study that included 34,079 healthy U.S. women who consumed a usual diet (average age, 54 years) from 1992-2007.” These women moderately exercised 7.5 hours or less per week.

In short, their findings were that only the women in the study who exercised approximately, 60 minutes per day were able to minimize creeping weight gain.

As we age, (both men and women) we generally have lesser basic caloric need. However, we do not eat less as time goes on. At one time, we may have thought we were consuming sufficient calories. As time has passed, we now may be overeating, as our caloric need has been lessening; thus, causing creeping weight gain, which is also known as creeping obesity.

It is possible to stave off the creeping weight gain. Besides the obvious, reducing your meal portion sizes, ensure that you are physically active. It is not secret that as we get older and more vibrant, we also become more busy, and 60 minutes per day seems very unrealistic. However, I have a few simple suggestions that can help you sneak in those 60. After all, those 60 minutes do not have to be sweated out in one continuous bout.

1. Park your car 5 blocks away from your building. The brisk 10 minute walk to and from your car will easily knock out 20 minutes from your 60 minute requirement.
2. If you work in a multi-level building, take the stairs to use the restroom  2 floors from your own. This extra activity will sneak in another 5-15 minutes, depending on how frequently you go.
3. Take brisk walking breaks mid-day and to and from lunch. This too will subtract 10-20 minutes from your daily recommendation. (Are you counting, if you are doing all of the above, you have completed 35-55 minutes of moderate physical activity.)
4. Put iPod speakers in your kitchen. Set it up, while you prepare your dinner, and dance dance dance! in the privacy of your own kitchen. There! Another 5-30 minutes.

Feel free to comment with any other suggestions!