Twenty-two women aged 53.4+/-8.6 years (mean+/-SD) walked four nights
per week for eight weeks at 76% of maximum heart rate in an indoor fac
ility. The women maintained their regular diet as evidenced by compari
son of three-day diet records before and during the study. The fitness
level of the women improved. Resting heart rate improved from 78.2+/-
9.9 beats per minute (bpm) to 71.4+/-9.9 bpm after eight weeks of walk
ing (p<0.05). Heart rate after 6 minutes on a treadmill set at 3 miles
per hour also improved (117+/-19.0 bpm before to 110.6+/-11.1 bpm aft
er, p<0.05). The subjects lost weight (75.23+/-17.9 kg before to 74.55
+/-17.81 kg after, p<0.05), and reduced percent body fat (34.4+/-6.0 t
o 33.4+/-6.0 percent, p<0.005). Circumference measures only indicated
a reduction in one area. The chest measure reduced from 40.9+/-5.4 to
39.8+/-5.2 inches, (p<0.005). Therefore, this study indicated that wal
king can result in increased fitness, weight loss, and fat loss. Inch
loss may not be as easily detectable.