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Keep Clicking to Get Fit

Maybe you're looking at your sedentary lifestyle the wrong way.

All of the time in front of a computer, like right now, doesn't have
to work against your fitness regime.

According to a new study, all of the motivation you need is right at
your fingertips.

Web-based intervention programs are just as effective as more
traditional print-based programs in changing the habits of sedentary
adults, a new study published in Monday's issue of the Archives of
Internal Medicine found.

A team of researchers studied 249 healthy, sedentary (less than 90
minutes of physical activity per week) adults. Participants were
divided into three different programs: tailored Internet, standard
Internet and tailored print.

The tailored print and Internet groups had exactly the same features,
including personalized feedback that the standardized group did not
have. The researchers wanted to be sure the tailored groups had
exactly the same features in order to test the method of delivery.

This meant that there were a lot of features that were left out of
the Internet group, such as chat rooms and blogs, because there was
no way to replicate those in a print format.

The standard Internet group, however, accessed what the researchers
felt were the six best physical activity sites available to the
public. Marcus said the American Heart Association' s "Just Move" was
the most popular website.

The other five included Shape Up America, the Mayo Clinic Fitness and
Sports Medicine Center, American Academy of Family Physicians,
American Council on Exercise, and American College of Sports Medicine
Health and Fitness Information.

All three groups kept logs of their activities and filled out monthly
questionnaires.

The tailored Internet group posted the biggest gains in physical
activity after six months, averaging 120 minutes per week. The
tailored print group was not far behind with 112.5 minutes per week,
and the standard Internet group reported 90 minutes.

The difference was not as notable after 12 months, with the groups
reporting 90, 90 and 80 respectively.

The three programs only focused on increasing physical activity, and
did not take eating habits into account. Marcus said many of the
people in the program reported zero activity at the beginning of the
program, making the gains by all groups even more impressive.

The researchers were surprised that the tailored Internet group did
not have stronger gains over the standardized Internet group. They
suspect that the reason may be that while they offered more
personalized feedback to the tailored group, Marcus said it did not
have the "bells and whistles" usually associated with Internet
fitness and weight-loss programs.

This study shows that the Internet is a more cost-effective way to
reach the 55 percent of Americans who do not meet the Surgeon
General's minimum requirement of 150 minutes a week of moderate-
intensity physical exercise.

And since motivation is key, the Internet offers a 24-hour
smorgasbord of options to keep people clicking for more.

If you're the sort of person who occasionally ventures off your couch
to get moving, you may have the smoothest transition into an active
lifestyle. Marcus said for the people in the study who were already
doing something - as long as it is in at least 10 minute intervals -
had the easiest time getting into a regular routine of exercise.

The key to get moving out of your office chair or recliner, Marcus
said, is to take baby steps instead of walking lunges. She
recommended that with low expectations, it is much easier to exceed
those goals.

Starting small is even easier than you think, according to Marcus. If
you're heading out to lunch or dinner, because all this thinking
about activity has you famished, try walking to your dining spot,
carry your lunch to a park, or at least park your car a short walk
away from the restaurant.