Points-based Physical Activity: A Novel Approach to Facilitate Changes in Body Composition in Inactive Women with Overweight and Obesity

Background: Physical activity (PA) interventions for the promotion of weight-management may benefit from
increased choice and flexibility to overcome commonly-perceived barriers to PA. The aim of this study was to
investigate the effects of a novel “points-based” approach to PA on body composition in inactive women, who
are overweight or obese.
Methods: Seventy-six overweight or obese, inactive women were randomly allocated to one of three conditions:
‘Points-based’ PA (PBPA; 30 “PA points”•week− 1), Structured exercise (StructEx; 150 min moderate-intensity
exercise•week− 1) or control (CONT; continue habitual inactive lifestyle) for a 24-week intervention. PA points for
activities were adapted from MET values, and 30 points was equivalent to 150 min of brisk walking. Measures of
body composition (dual-energy x-ray absorptiometry) and anthropometry were obtained at weeks 0, 4, 12 and 24.
Self-report activities were recorded weekly, with objective measures of PA (tri-axial accelerometry) and self-report
measures of food intake obtained at weeks 0 and 24.
Results: Fifty-eight women completed the study and provided data for primary outcomes. Of these, n = 41 and
n = 19 provided data for food intake and objectively assessed PA. Mixed-design ANOVAs demonstrated that those
in PBPA achieved a significant weight-loss at 24 weeks of − 3.3 ± 5.9 kg (− 3.4 ± 7.1%, p = 0.004). Waist circumference
was reduced in PBPA at 24 weeks (− 2.8 ± 4.6 cm), compared with CONT (+ 2.1 ± 6.6 cm, p = 0.024). There was a trend
for greater reductions in fat mass for those in PBPA vs. CONT (− 2.3 ± 4.6 kg vs. + 0.1 ± 2.0 kg, p = 0.075). Android fat
was reduced in PBPA at both 12 weeks (− 6.1 ± 12.6%, p = 0.005) and 24 weeks (− 10.1 ± 18.4%, p = 0.005), while
there was a trend for greater reductions in visceral adipose tissue in PBPA (− 5.8 ± 26.0%) vs. CONT at
24 weeks (+ 7.8 ± 18.3%, p = 0.053). Body composition, body weight and waist circumference were unchanged
in StructEx. There were trends for increases in light-activity and reductions in sedentary time in PBPA. There
was a trend for a reduction in daily energy intake of − 445 ± 564 kcal (p = 0.074), and a significant reduction
in daily fat intake (p = 0.042) in PBPA.
Conclusion: A “points-based” approach to physical activity appears to be an effective strategy for inducing modest
reductions in body weight and body fat in inactive women with overweight and obesity.