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Being fat is fine as long as you're physically fit

January 6, 2008 12:36 am

FIT FAT FOLKS out- live skinny couch potatoes, research shows. If you want to live longer, get off both the couch and the scale, and instead focus on being active.

Despite popular belief, it's possible to be both healthy and overweight, as long as a person is physically active.

The newest research on the topic tracked 2,600 senior citizens for 12 years. People who were physically fit were 50 percent more likely to live longer than their inactive counterparts, regardless of weight. That's according to research at the University of South Carolina published last month in the Journal of the American Medical Association.

Other research has shown similar gains for younger people--being physically active can reduce blood cholesterol and blood pressure, and basically can neutralize the negative effects of being overweight.

The South Carolina researchers recommended people spend at least 30 minutes a day being active, such as walking briskly.

This doesn't mean that you should throw common sense to the winds--taking a walk doesn't neutralize a steady diet of fast-food burgers, fries and sodas.

But the research is cheering because it shows that people don't necessarily have to reach their ideal body weights to be healthy. And that's fabulous news, because it's hard to lose dramatic amounts of weight.

I find it comforting to know that being active is a sort of invisible shield helping to ward off diseases.

Picking an activity

If you're thinking of being more active, you don't necessarily need to join a gym. Find activities that are fun for you.

It's best to have several activities available--things you can do indoors or outdoors, alone or in groups. Having at least one social physical activity, such as a team sport, an exercise or dance class, or walking with a buddy are helpful examples.

Being accountable to other people can motivate you until you establish an exercise habit that you genuinely look forward to. For example, I enjoy walking--it clears my mind when I'm alone, and is also fun to do with friends. On summertime walks, I like seeing what flowers are growing in my neighbors' gardens and area parks; in wintertime, I look for rabbit tracks in the snow.

Walking is one of the easiest and least expensive things to do, requiring only shoes and a safe neighborhood or shopping mall.

If you like to walk, try wearing a pedometer. California researchers found that folks who use the gadgets increased their activity by about 2,000 steps--or one mile a day--which was enough to reduce blood pressure.

The researchers recommended buying a basic pedometer for about $15. I have to agree--I've tried some of the cheap $3 pedometers and found that they didn't count my steps as accurately. At the same time, you don't need a fancy toy that talks out loud or counts calories--a simple model that counts steps is good enough.

A word for folks with arthritis: Previous studies have shown that gradually building up to long walks can actually ease knee pain in some people with arthritis. Recent Australian research suggests brisk walks can actually help protect knee cartilage from wear and tear.

social exercise

What about backup activities besides walking? Again, I'll use myself as an example. I have to confess to a natural dread of treadmills and weight-lifting regimens. Don't get me wrong, they're terrific and effective tools for getting in shape for anyone who likes them--maybe they are just what you need. But I never stick with them long because I don't like them.

Instead, I like doing yoga, either at home with some DVDs or an early morning public television show, or in classes. And, I've found that my local YMCA has a water aerobics class called Power Splash that's actually fun. Every class ends with some exercises with a floating foam "noodle" that makes me feel like a happy 6-year-old playing in the pool.

As far as social exercise goes, I've never been much good at team sports, which is a shame since there are lots of adult soccer and volleyball leagues near my house. But I really like to dance, and it's a fun anti-workout--you work up a sweat without noticing. I learned to dance salsa and merengue a few years ago. This year, my husband and I are signing up for tango lessons. We'll motivate each other to go out on the nights when we're tired. Besides, dancing is too fun to miss.

Enough about me. What sorts of physical activities are fun for you?

Jennifer Motl welcomes reader questions via her Web site, brighteating.com, or mailed to Nutrition, The Free Lance-Star, 616 Amelia St., Fredericksburg, Va. 22401.