ISSN: 2347-467X, Vol. 10, No. (3) 2022, Pg.

1130-1139

Current Research in Nutrition and Food Science

www.foodandnutritionjournal.org

Effects of Walking Exercise Program Based on Duration on

the Body Composition and Lipid Profile in Overweight and
Obesity Female College Students
IRIYANI HARUN1,2, DODIK BRIAWAN1*, HADI RIYADI1 and ALI KHOMSAN1

1
Department of Community Nutrition, Faculty of Human Ecology, IPB University, Bogor, Indonesia.
2
Department of Midwifery, The Institute of Health Science Tanawali, Takalar, Indonesia.

Abstract
The lack of physical activity is one factors that causes the increased
prevalence of overweight and obesity in Indonesia. A walking exercise
program is a simple strategy for weight loss and the prevention of various Article History
chronic diseases. This research aims to analyze the effects of walking Received: 15 August
exercise programs base on duration which involve an increased number 2022
of daily steps on the body's composition and lipid profile. The quasi- Accepted: 29 November
experimental design included 40 female university students aged 20–30, 2022
whose body mass index (BMI) was ≥25 kg/m2. They are divided into two
Keywords
groups 60 minutes (WE-60) and 40 minutes (WE-40) walking program. Body composition;
All groups performed the program intervention five times per week, carried Daily steps;
out for a total of 12 weeks, with a heart rate of 50%-75%. The results showed Lipid profile;
Obese;
that an additional 60-minute walking exercise program led to a greater Walking exercise.
increase in the total daily steps (P<0.001), and it has a significant effect on
weight (P=0.005), BMI (P=0.002), WC (P=0.003), visceral fat (P=0.001),
fat mass (P=0.001) and the body fat percentage (P=0.007), compared
to the 40 minutes walking group intervention. However, the lipid profiles
of both groups were not significantly different. In conclusion, the addition
of a 60-minute walking exercise program (WE-60) five times per week,
improved the daily steps and significantly affected body composition,
but it had no significant effect on the lipid profile.

Introduction aged 18 years, was 13% and 39%, respectively.1

Being overweight can cause severe problems and Furthermore, the Basic Health Research 2018 in
they have also become a global epidemic. The Indonesia revealed that the number of cases among
prevalence of obesity and overweight among adults people over 18 years increased by 13.6% and 21.8%,

CONTACT Dodik Briawan [email protected] Department of Community Nutrition, Faculty of Human Ecology,
IPB University, Bogor, Indonesia.

© 2022 The Author(s). Published by Enviro Research Publishers.

This is an Open Access article licensed under a Creative Commons license: Attribution 4.0 International (CC-BY).
Doi: http://dx.doi.org/10.12944/CRNFSJ.10.3.26
 HARUN et al., Curr. Res. Nutr Food Sci Jour., Vol. 10(3) 1130-1139 (2022) 1131

respectively.2 These conditions are more dominant week can increase HDL by 0.14 mmol/l after a
in women than men at all sociodemographic levels.3 12-week intervention.16 It can also reduce the levels
A study on 18-29-year-olds in Indonesia showed of Low-density lipoprotein (LDL), Triglycerides (TG),
the overweight and obesity rate for women was Total cholesterol (TC), and increase High-density
43%, while 26.4% was obtained for men.4 Physical lipoprotein (HDL).17,18
inactivity is one of the causes of obesity, and it
frequently leads to several degenerative diseases, The programs on recommended steps have been
including hypertension, type 2 diabetes mellitus, and widely implemented but are not entirely realistic for
hyperlipidemia, all of which are considered major risk everyone. The results showed that taking 10,000
factors for cardiovascular diseases.5,6 Basic health steps per day was not achieved through daily
research in Indonesia showed its rate increased from routine activities because there was a shortage
26% in 2013 to 33.5% in 2018.2 of 3000-4000.19 Several studies also revealed that
increasing the number of daily steps has a positive
Walking exercise is a strategy that can increase impact on health, while its duration, intensity,
physical activity based on the number of daily and frequency have no effect 20,21 A previous
steps. It also has a low injury risk and is effective study showed that brisk walking for at least 30-60
as an intervention for weight loss and other minutes, 3 times per week had a significant impact
chronic diseases.7,8 The American Sports Medicine on body composition. 22 Studies on additional
Association (ACSM) recommends that overweight walking exercise duration programs are still limited,
adults exercise at least 150 minutes a week to especially in Indonesia. Therefore, this research
maintain their health. However, a duration of over purpose is to investigate the effect of walking
250 minutes per week is advised for long-term weight exercise program based on duration to improve daily
loss.9 A previous study recommended over 250-420 steps on body composition and lipid profile after
minutes per week when the diet is not controlled.10 a 12-week intervention.
Engaging in prolonged aerobic physical activity
of more than 150 minutes per week plays a vital Methods
role in weight loss and long-term maintenance.11 Participant & Study Design
Duration is the time a person performs an exercise The participants consisted of undergraduate and
in constant motion. A duration of 30-60 minutes with postgraduate female college students who were
moderate intensity is more effective in improving the recruited through complete personal data obtained
body's fitness and weight loss.12 This is because the from university staff. The inclusion criteria were
speed of fat oxidation into energy increases when BMI ≥25 kg/m2 and subjects between 20-30 years
exercise is carried out for a long period.13 old. The BMI cutoff was selected for overweight
and obesity based on the global WHO criteria.23
Fats and carbohydrates are the main fuel for energy Furthermore, students suffering from chronic
production during exercise, which is determined diseases, pregnant, undergoing treatment, taking
by the duration and intensity. When it is carried medication/dietary supplements, doing strenuous
out for 60-120 minutes with moderate intensity, physical activity, and being unwilling to use smart
the contribution of fat as an energy source is more bands until the intervention ended were excluded.
dominant, while more carbohydrates are used A total of 40 people were elected, and they all signed
up during shorter periods and high intensity.14 the informed consent before the process. During
Therefore, they are related to each other, but the the intervention, two participants were excluded
duration becomes more important and the intensity due to registered illnesses, while the remaining38
must be adjusted when there is a need to burn continued. The Research Ethics Involving Human
excess calories. A previous study stated that walking Subjects (KEPMSM) committee approved this
with a heart rate of 50% HRmax for 2x20 minutes study with reference number 289/IT3. KEPMSM-
also reduced body mass index (BMI), body fat, and IPBelectedSK/2020.
waist circumference by 2.13 kg/m2, 2.7%, and 4.5.
cm after 2 months, respectively.15 Several studies This study was carried out with a quasi-experimental
reported that performing a walking program for design using pre and post-intervention for 12 week.
20-50 minutes with a frequency of two times per The 38 participants were divided into two groups,
 HARUN et al., Curr. Res. Nutr Food Sci Jour., Vol. 10(3) 1130-1139 (2022) 1132

i.e., a 60-minute walking exercise program (WE-60 was maintained with a target heart rate (HR)
= 19) and a 40-minute walking exercise program of 50%-75% HRM, which was calculated based
(WE-40 = 19). The activities were carried out on a formula, namely 220-age x HR target.
at the nutrition laboratory and Gymnasium of IPB After the process, cooling down was carried out
University. Measurements were then taken before for 10 minutes. Walking exercise program were
and after the intervention. combined with the total daily steps taken for 24
hours in both groups, hence, the participants are
Measurements required to use a smart band all day, except while
Step counting data for the walking exercise program taking a shower. They were also required to monitor
and heart rate monitoring were carried out using the their activities through the application, which was
smart band version 4.0 (Xiaomi Communication Co., downloaded on a smartphone. Subsequently,
Ltd., China). Furthermore, its validity and accuracy their training history was recorded in a form that
level have been compared with other variants.24,25 was provided.
The smart band is a bracelet that was attached
to the wrist during activities and was only removed Dietary Intake
during showers. A bioelectrical impedance analysis All participants were not given specific dietary
(BIA Inbody 270. Co. Ltd, Seoul, Korea) was used control, including the selection of certain types of
to determine BMI, body weight, fat percentage, food during the intervention and to examine whether
fat mass, visceral fat, skeletal muscle mass, and dietary intake affected the results, a 24-hour recall
total body water. Waist and hip circumference (weekdays and weekend) was performed between
were measured with a measuring tape (One med the pretest and post-test periods for all participants.
OD 235), while body height was measured using Analysis of daily calories and macronutrient
a stadiometer. intake (such as carbohydrates, protein, and fat)
was analyzed using nutritional analysis software
After a 12-14 overnight fast, the subject attended (the Indonesian version of Nutrisurvey) and carried
the laboratory in the morning to measure their out by a nutritionist
lipid profile, furthermore a 5 mL blood sample was
obtained by venipuncture. The serum TC level was Statistical Analysis
determined using the CHOD PAP method, serum The collected data were analyzed with SPSS
LDL and HDL using the homogeneous method, and 21.0. (IBM Corporation., Armonk, New York, USA)
serum TG using the glycerol correction method. for Windows. The data were presented as mean and
The laboratory medical team performed the analysis standard deviations and normality is evaluated using
and blood collection directly. Shapiro-Wilk. Pair sample t-test and Wilcoxon signed
ranking tests were used to compare participants
Intervention Program in groups. Meanwhile, independent and Mann–
Before the intervention program was implemented, Whitney T-tests were used to comparing the two
all participants were asked to follow the instruction groups. The significance level was set at P<0.05
session to understand the smart band procedures.
They were also asked to perform daily routines Results
for seven consecutive days. The number of steps A total of 40 participants met the inclusion criteria,
were recorded, measured, and divided by seven but two of them were excluded due to illness
to produce a total average daily baseline for registered later. The remaining 38 were then
each participant. divided into two equal groups. The findings showed
no significant differences in age, body composition,
The intervention was carried out for a total of lipid profile, and daily steps between the two
12-weeks. The participants were divided into groups. This indicates that they are comparable in
two groups, where WE-60 performed a walking characteristics at baseline interventions, as shown
exercise for 60-minutes, while WE-40 carried out in Table 1. The analysis of dietary assessment data
40-minute walking with a 10-minute warm-up. revealed that daily calories and macronutrient intake
They were instructed to perform walking exercises did not differ between groups and within groups
a frequency of five times per week. The intensity before and after the intervention (data not shown)
 HARUN et al., Curr. Res. Nutr Food Sci Jour., Vol. 10(3) 1130-1139 (2022) 1133

Table 1: The characteristics of participants at baseline in both groups

Variable WE-60 (n=19) WE-40 (n=19) p -valuea

mean ± SD mean ± SD

Age, Years 24 ± 1.87 23 ± 2.40 0.232

Height, cm 154.17 ± 6.01 156.27 ± 4.53 0.231
Body weight, kg 72.26 ± 13.65 72.79 ± 13.49 0.905
Body mass index, kg/m2 30.50 ± 4.41 29.83 ± 5.52 0.681
Waist circumference, cm 93.21 ± 11.84 95.16 ± 9.80 0.584
Waist-to-hip ratio 0.91 ± 0.04 0.91 ± 0.04 0.863
Body fat, % 44.80 ± 4.07 43.26 ± 5.01 0.307
Visceral fat 16.00 ± 3.07 15.0 ± 3.04 0.346
Skeletal muscle mass, kg 21.45 ± 3.94 22.18 ± 2.96 0.526
Fat mass, kg 32.64 ± 8.00 31.91 ± 9.62 0.255
Total body water, Ltr 28.98 ± 4.83 29.94 ± 3.67 0.496
Total cholesterol, mg/dL 169.37 ± 25.08 171.21 ± 18.98 0.800
Low-Density Lipoprotein, mg/dL 118.16 ± 25.66 123.16 ± 20.45 0.511
High-Density Lipoprotein, mg/dL 50.74 ± 7.95 48.74 ± 8.96 0.472
Triglycerides, mg/dL 93.95 ± 41.77 93.79 ± 25.21 0.989
Average daily steps 4,508 ± 1562 4,089 ± 1334 0.380

WE-60, walking exercise 60-minute, WE-40, walking exercise 40-minute, aindependent t-test

This study accumulated the daily steps and a walking which was significantly higher than the baseline
exercise program for 24 hours. For the WE-60 group, (P<0.001). As shown in Figure 1, the results revealed
the average daily steps after 12 weeks were 10,621, a significant difference in the number of steps
a significant increase from their baseline average between the groups (P<0.001).
(P<0.001). Meanwhile, the WE-40 averaged 7200,

WE-60, walking exercise 60-minute; WE-40, walking exercise 40-minute; ap<0.05 significantly change before and
after the intervention; bp<0.05 significantly between the two groups

Fig. 1 : Average total daily steps in each group with a 12-week intervention

Table 2 shows that the body weight differences and after the intervention, namely -3.03kg (P=0.005)
between the two groups were not significant and -1.45kg (P=0.002), respectively. The results
(p=0.129).). However, there were significant showed that the change in the BMI between the
differences in WE-60 and WE-40 weights before two groups was not significant (P = 0.093), but
 HARUN et al., Curr. Res. Nutr Food Sci Jour., Vol. 10(3) 1130-1139 (2022) 1134

a significant change occurred after the intervention significant change of -2.02% (P=0.007) compared
in WE-60 and WE-40, namely -1.31 kg/m2 (p=0.002) to WE-40 (P=0.348). Both groups had a significant
and -0.57 kg/m2 (p=0.003), respectively. Both groups difference in visceral fat (P=0.007), but WE-60 had
had a significant difference in waist circumference a greater reduction of 1.78 (P=0.001) than WE-
(p=0.022), and after the intervention, a more 40, which was insignificant (P=0.266). There was
significant decrease occurred in the WE-60 group a significant difference in fat mass change between
compared to the WE-40, namely -4.16cm and the two groups (P=0.011), but WE-60 had a more
-1.89cm, respectively. There was also a significant significant decrease of -2.66 kg (P=0.002) than WE-
difference in waist-to-hip ratio (WtHR) between the 40, which was insignificant. There was no difference
two groups (p=0.003), with WE-60 having a more in the skeletal muscle mass (SMM) and total body
significant change of -0.04 (p=0.001), but the WE-40 water (TWB) of the two groups with p-values of 0.358
was not significant. and p=0.298, respectively.

In the two groups, there were no significant All group lab tests (including TC, LDL, HDL, and
differences in body fat percentage (p=0.050), but TG), had no significant differences between them
after the intervention, the WE-60 group had a more (P>0.05). As shown in the table. 3

Table 2: Body composition data before and after the 12-week intervention

Variable Groups Before After P-value ∆ P value

mean±SD mean±SD

Body Weight (kg) WE-60 (n=19) 72.26 ± 13.65 69.23 ± 13.07 0.005a -3.03 0.129
WE-40 (n=19) 72.79 ± 13.49 71.34 ± 13.28 0,002a -1.45
IMT (kg/m2) WE-60 (n=19) 30.50 ± 4.41 29.19 ± 4.30 0,002a -1.31 0.093
WE-40 (n=19) 29.83 ± 5.52 29.26 ± 5.51 0,003a -0.57
WC (cm) WE-60 (n=19) 93.21 ± 11.84 89.05 ± 11.23 0.003a -4.16 0.022b
WE-40 (n=19) 95.16 ± 9.80 93.26 ± 9.71 0.000a -1.89
WtHr WE-60 (n=19) 0.91 ± 0.04 0.87 ± 0.05 0.00a -0.04 0.003b
WE-40 (n=19) 0.91 ± 0.04 0.91 ± 0.05 0.532 0.00
Body fat (%) WE-60 (n=19) 44.80 ± 4.07 42.77 ± 5.08 0.007a -2.03 0.050
WE-40 (n=19) 43.26 ± 5.01 42.77 ± 5.59 0.348 -0.49
Visceral fat WE-60 (n=19) 16.00 ± 3.07 14.21 ± 3.59 0.001a -1.79 0.007b
WE-40 (n=19) 15.05 ± 3.04 14.63 ± 3.45 0.266 -0.42
SMM (kg) WE-60 (n=19) 21.45 ± 3.94 21.43 ± 4.04 0.922 -0.02 0.335
WE-40 (n=19) 22.18 ± 2.96 21.84 ± 2.90 0.113 -0.34
Fat mass (kg) WE-60 (n=19) 32.64 ± 8.00 29.97 ± 8.00 0.001a -2.67 0.011b
WE-40 (n=19) 31.91 ± 9.62 31.11 ± 9.74 0.103 -0.8
TWB (ltr) WE-60 (n=19) 28.98 ± 4.83 28.85 ± 4.81 0.879 -0.13 0.298
WE-40 (n=19) 29.94 ± 3.67 29.93 ± 4.22 0.983 -0.01

WE-60, walking exercise 60-minute, WE-40, walking exercise 40-minute, BMI, body mass index, WC, waist
circumference, WtHR, waist to hip ratio; TWB, Total body water, SMM, Skeletal muscle mass, ap<0.05
significantly change before and after the intervention, bp<0.05 significantly difference between the two groups
 HARUN et al., Curr. Res. Nutr Food Sci Jour., Vol. 10(3) 1130-1139 (2022) 1135

Table 3: Change in lipid profile after the 12-week intervention

Variable Groups Before After P Value ∆ P value

mean±SD mean±SD

TC (mg/dL) WE-60 (n=19) 169.37 ± 25.08 171.21 ± 24.21 0.564 +1.84 0.680
WE-40 (n=19) 171.21 ± 18.98 174.53 ± 18.94 0.062 +3.32

LDL (mg/dL) WE-60 (n=19) 118.61 ± 25.66 116.47 ± 24.15 0.510 -2.14 0.335
WE-40 (n=19) 123.16 ± 20.45 123.58 ± 16.51 0.851 -0.42

HDL (mg/dL) WE-60 (n=19) 50.74 ± 7.95 52.95 ± 9.99 0.237 +2.21 0.541
WE-40 (n=19) 48.74 ± 8.96 48.89 ± 6.91 0.919 +0.15

TG (mg/dL) WE-60 (n=19) 93.95 ± 41.77 99.68 ± 58.21 0.571 +5.73 0.358
WE-40 (n=19) 93.79 ± 25.21 95.42 ± 27.19 0.771 +1.63

WE-60, walking exercise 60-minute, WE-40, walking exercise 40-minute, LDL, Low-density lipoprotein,
TG, Triglycerides, TC, Total Cholesterol, HDL, High-density lipoprotein, Not significant p>0.05

Discussion Walking is also considered the most effective method

Walking is a natural daily physical activity that is of increasing physical activity, and it is often used
often used for weight management and to evaluate as an intervention to reduce chronic diseases,
exercise tolerance in people who cannot perform such as obesity and cardiovascular disorders.33,7
high-intensity tasks, namely, the elderly or obese.26 The two groups were asked to perform walking
This study provides an intervention, namely exercises five times per week with moderate intensity
a walking exercise duration program, which 50%-75% of the maximum heart rate, but with
increases daily steps and physical activity levels. different durations to achieve the daily step target,
A previous study stated that people with over 1000 which has a positive impact on health. Several
daily steps are active, while others with less than studies revealed that an intensity of 50%-60% as
7000 are considered inactive.27,28 The results showed well as a minimum of 60 minutes of exercise duration
that the WE-60 had a greater increase in mean total significantly improved body composition and weight
daily steps than the WE-40. Similar results were loss34 The WE-60 group had a greater significant
also obtained in a study where it was combined with reduction before and after intervention in their
moderate-intensity walking exercise for 30 minutes body weight, BMI, waist circumference, and WtHR
three times per week, and there was an increase compared to the WE-40. These findings support
in daily steps by 12,131 in obese adults.29 Another a previous study that brisk walking for 50 minutes
study revealed that taking 10.000 steps per day per week or two 25-minute sessions per week for 24
can increase physical activity in obese.30 This is weeks significantly reduced body weight, BMI, and
consistent with other studies that adults with over waist circumference.35 Another study showed that
1000 daily steps are active.31 The American College carrying out the intervention for 30 minutes with an
of Sports Medicine (ACSM) suggests that overweight objective of 12.000 steps per day for eight weeks
adults must engage in at least 150-250 minutes can reduce waist circumference and visceral fat29
of exercise per week.9 Furthermore, a clinical trial
study showed that long-term weight loss and body Body fat percentages, visceral fat, and fat mass
composition management was achieved with 300 decreased significantly in the WE-60 group, while
minutes of exercise per week compared to only 150 there were no significant changes in the WE-40.
minutes weekly.32 This finding indicates that it was more effective in
 HARUN et al., Curr. Res. Nutr Food Sci Jour., Vol. 10(3) 1130-1139 (2022) 1136

reducing all body composition variables compared after taking 10.000 steps per day for 12 weeks.41
with the other group, which only experienced Furthermore, this finding is inconsistent with a study
a decrease in body weight, BMI, and WC. that moderate- intensity walking for 60-120 minutes
Furthermore, this result is consistent with a previous thrice per week had a significant effect on TG and
study that walking three times per week with HDL-C after a 24-weeks intervention36
a duration of 60-120 minutes for 12 weeks and a
heart rate (HR) of 50%-60% significantly caused The effect of exercise on blood lipids in overweight
changes in body composition.36 Similar findings were people depends on age, sex, blood fat before
also obtained in a study carried out for eight weeks, exercise, intensity, duration, calorie intake, and
where moderate exercise three times a week at an lifestyle.42 In this study, the participants had an
intensity of 60%-70% of maximal heart rate for 45 optimal serum TC, HDL, and TG, while the LDL
minutes had a significant change in fat percentage was in the near-optimal category. This indicates
and free fat mass.37 Other studies showed that that younger people have better health conditions
moderate aerobic exercise, such as brisk walking in terms of metabolic syndrome compared to adults.
for at least 300-420 minutes per week or 60 minutes The diet was not monitored in both groups, hence,
daily was effective for weight loss and total adiposity it does not influence on the composition of blood
reduction. It can also prevent more weight gain lipids, such as TG, HDL, TC, and LDL.
compared to a duration of less than < 300 minutes
per week.38 One of the limitations of this study is that do not
consider nutritional intake in all group, and they were
Low to moderate-intensity walking produces energy only advised to maintain their daily eating habits.
through the aerobic metabolic system, namely the Furthermore, the duration of the intervention was 12
use of fatty acids as the primary source of ATP weeks, which indicates that its long-term effects are
(Adenosine Triphosphate). Therefore, the longer unknown. The subjects were also limited to young
the duration of the exercise, the higher the ATP females consisting of a small sample. Despite these
produced. This finding indicates that duration and limitations, this study provides clinical empirical
intensity have an essential role in improving body evidence that a walking exercise duration program
composition and weight loss.39 Fat is designed to without calorie restriction has a significant effect on
be the primary fuel during aerobic exercise as well weight loss and body composition in overweight and
as the source of energy during low to the moderate obese female college students.
exercise of 60-120 minutes per session. It also
contributes ATP during the recovery process.14 Conclusion
This study shows that performing a moderate- The addition of a 60-minute walking exercise
intensity walking program five times per week, for program (WE-60) five times per week significantly
40 minutes is the threshold, and it is only effective increased the average total daily steps and had
for weight loss, but longer duration of 60 minutes a beneficial effect on weight loss, BMI, WC, WtHR,
can reduce weight indicators and body fat levels. body fat percentage, fat mass and visceral fat
compared to a 40 minutes intervention (WE-40),
There were no changes for all lipid parameters which only had a significant effect on body weight,
before and after the intervention in both groups. BMI, and WC after 12 weeks intervention. However,
However, there was a tendency to decrease LDL both interventions did not change the lipid profile
and increase HDL in the WE-60 after the process, parameters in both group. Further study with
although not statistically significant. In the WE-40, a prolonged intervention period of > 12 weeks, and
there was a tendency to increase TC, LDL, and TG. caloric and diet follow-up is needed to thoroughly
These results are consistent with a previous study understand why the lipid profile was unchanged.
that walking for 40-50 minutes twice per week did
not affect the lipid profile after 12 weeks.16 A meta- Acknowledgements
analysis of 37 RCTs also showed that the 8-week The authors are grateful to the study assistants for
intervention had no significant impact on the serum the assistance rendered as well as the participants.
lipids.40 Other studies revealed that there were no
changes in the HDL-C and triglyceride parameters
 HARUN et al., Curr. Res. Nutr Food Sci Jour., Vol. 10(3) 1130-1139 (2022) 1137

Funding Conflict of Interest

This research was funded by the Ministry of The authors declare that there are no conflicts
Education and Culture of the Republic of Indonesia of interest
through the Doctoral Dissertation Research Grant
Program 2020

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