Women need to exercise for one hour

Women need an hour of exercise each day to minimize weight gain as they get older.

The only middle-aged women to keep their weight increase within five pounds over 13 years were those who started with a healthy weight and then did an hour of moderate physical activity each day. Those heavier at the start, regardless of how active they became, gained more pounds.

The U.S. Department of Health and Human Services recommends adults exercise at least 30 minutes a day five times a week, or 2.5 hours, to prevent chronic diseases like heart disease, diabetes and some cancers. For greater health benefits, the government says adults should be active at least 300 minutes or five hours each week.

Obesity increases the risk for diabetes, high blood pressure and heart disease. Those considered obese have a body mass index of at least 30, equivalent to 180 pounds for an adult 5 feet 5 inches tall.

Those in the lowest and middle exercise groups gained an average of about one-quarter pound every three years compared with those exercising the most.

All the women who want to maintain a normal weight throughout, get engaged in moderate exercise like brisk walking or ballroom dancing for at least 60 minutes each day.

Women who are unable to exercise for at least 60 minutes a day may maintain their weight or lose pounds by cutting calories, To lose one pound, a person would have to drop more than 3000 calories from their diet over time.