Background:
National guidelines call for exercise of at least moderate intensity; however, recommending self-paced exercise may lead to better adherence, particularly among overweight and obese adults.
Purpose:
Test proof-of-concept for recommending self-paced exercise among overweight adults.
Methods:
Fifty-nine healthy, low-active (exercise <60 min/week), overweight (Body Mass Index: 25.0-39.9) adults (18-65) received a six-month print-based exercise promotion program with the goal of walking 30-60 min/day. Participants were surreptitiously randomly assigned to receive a recommendation for either self-paced (n=30) or moderate (64-76% maximum heart rate; n=29) intensity exercise. All participants used electronic diaries and heart rate monitors to track exercise frequency, duration, and intensity.
Results:
The self-paced condition reported more min/week of walking (f2=0.17, p=.045) and a trend toward greater exercise-related energy expenditure/week (f2=0.12; p=0.243), corresponding to approximately 26 additional min/week and 83 additional kcals/week over six months.
Conclusions:
Explicit recommendation for self-paced exercise may improve adherence to exercise programs among overweight and obese adults.