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How many calories do we burn with everyday activities?
|Moderate Physical Activity
|Light gardening/yard work||330|
|Golf (walking and carrying clubs)||330|
|Bicycling (less than 10 mph)||290|
|Walking (3.5 mph)||280|
|Weight lifting (light workout)||220|
|Vigorous Physical Activity
|Bicycling (more than 10 mph)||590|
|Swimming (slow freestyle laps)||510|
|Walking (4.5 mph)||460|
|Heavy yard work
(chopping wood, for example)
|Weight lifting (vigorous)||440|
Generally, the more vigorous your activity, and the more time you spend on it, the more health benefits you'll receive. But any exercise is better than no exercise, so don't shy away from moderate-intensity activities, too. When done briskly for 30 minutes or longer most days of the week, the activities listed in the box below on the right side can help condition your heart and lungs, and reduce your risk of heart disease.
|Aerobic dancing||Bicycling (less than 10 mph)|
|Bicycling (more than 10 mph)||Dancing|
|Hiking (up hill)||Golf (on foot)|
|Ice Hockey/field hockey||Hiking (flat ground)|
|Jogging/running (at least 5 mph)||Horseback riding|
|Jumping rope||Roller skating/ice skating|
|Tennis (singles)||Tennis (doubles)|
|Walking briskly (4.5 mph)||Walking moderately (3.5 mph)|
|Weight lifting (vigorous effort)||Weight lifting (moderate effort)|
|Yard work (heavy)||Yard work (light)|
Experts advise that one of the best ways to start and stay with activity is to find something you enjoy, and that fits into your life. If you can't stand treadmills, walk; if bicycling hurts your back, try a recumbent (leaning back) bike; if you love to swim but a health club isn't in your budget, how about the local YMCA?
Other tips include involving friends or family members, breaking your daily activities into smaller amounts (if this is all your schedule allows), look for "fitness opportunities" such as time you'd normally spend watching TV.
Tactics like these eliminate excuses from the start, and make it easier to fit activity around you and your life -- instead of vice versa.
This year, give your heart the attention it deserves, and get moving!
Topics discussed on this page:
Leicester, United Kingdom: Eating more leafy green vegetables can significantly reduce the risk of type 2 diabetes, it was reported in the British Medical Journal.
Scientists reviewed six studies that involved over 220,000 participants, and found that eating 1.5 extra servings of green leafy vegetables a day reduced the risk of type 2 diabetes by 14%. Eating more fruits and vegetables combined didn't significantly affect this risk.
Study authors suggest that green leafy vegetables may reduce type 2 diabetes risk due to their high antioxidant and magnesium content. They suggest that offering tailored advice to encourage people to eat more of these vegetables should be investigated further.
University Park, Pennsylvania: Adding walnuts or walnut oil to the diet may help improve the body's reaction to stress, new research from Penn State reveals.
In the study, 22 healthy adults were given all meals and snacks during three diet periods of six weeks each. The researchers found that including walnuts and walnut oil in the diet lowered both resting blood pressure and blood pressure responses to stress in the laboratory. All it took to see these results was 9 whole walnuts (18 halves).
"This is the first study to show that walnuts and walnut oil reduce blood pressure during stress," said Sheila G. West, associate professor of Biobehavioral Health at Penn State. "This is important because we can't avoid all of the stressors in our daily lives. This study shows that a dietary change could help our bodies better respond to stress."
A small group of participants were given flax oil in addition to walnuts/walnut oil. This group showed improvements in a test of vascular health and a reduction in c-reactive protein, a measurement of inflammation.
Ever find yourself overeating, or eating unhealthy foods when you are stressed out? This could be more than just so-called emotional eating. A hormone that helps your body deal with stress can also lead to hunger cravings -- and eventual weight gain -- when your stress load becomes too heavy.
Cortisol -- the "stress hormone" that can pack on the pounds.
The hormone cortisol is secreted when the body experiences stress. Cortisol is typically beneficial to the body, playing a significant role in the body's utilization of fat, protein and carbohydrates, as well as the regulation of cardiovascular function. However, excessive levels of cortisol, usually caused by a state of chronic stress, can lead to a number of health problems, including:
The "stress hormone" appetite.
Cortisol is a powerful signal to increase appetite and store fat. Higher levels of cortisol tell your brain that you're hungry. They also tell your fat cells to store as much fat as they can without releasing it. Being in a state of chronic stress can lead to cravings for high-fat, high-carb foods -- and this reactive habit can lead to dangerous weight gain, specifically around the waist, high blood pressure, elevated lipids (fats in the blood), elevated blood sugar levels and type 2 diabetes. In fact, chronic stress is considered a major contributing factor to obesity.
Ways to decrease stress.
Reducing stress is easier said than done, but by doing so, you can help decrease the impact it can have on your body. Incorporate these techniques for stress reduction into your daily life:
Certainly, some stress is unavoidable. But by adopting smart lifestyle habits, you can help avoid its adverse effects on your health and weight.
|09/12/2014 04:06 PM|
|Gym bro culture lets young men share the weight of workouts|
Eric Wang dropped the bar. Three hundred thirty-five pounds bounced on the floor. He let out a tired breath as he turned toward a mirror hanging to his right.
|09/12/2014 04:05 PM|
|Doctor's weight-loss order pushed her into the pool; now she's a champ|
Her doctor's words shook her like an earthquake: "If you don't lose weight, you won't get to your 60th birthday."
|09/12/2014 04:02 PM|
|For Crossroads chef Tal Ronnen, healthful eating a way of life|
Tal Ronnen, founder and chef of Crossroads, the upscale Mediterranean restaurant on Melrose Avenue, is considered a star of vegan cuisine.
|09/12/2014 04:01 PM|
|Burn calories as you work without buying an expensive treadmill desk|
In the ongoing battle against flab, experts have been homing in on the active workstation in which you burn a surprising amount of calories and stay mentally fresh with constant low-level movement that stays below the sweat threshold. The trouble is that many of the solutions focus on the...
|09/11/2014 08:37 PM|
|Las Vegas: Finding the latest in bike equipment at Interbike|
The annual giant toy box for bicyclists — the Interbike trade show, crammed with bicycles, gadgets, clothing and components from kid's trikes to racing bikes with five-figure price tags — is on at the convention center at Mandalay Bay in Las Vegas.
|09/06/2014 12:00 AM|
|Los Angeles residential developments are pumping up gym amenities|
Apartment dwellers are no longer content with a StairMaster and some hand weights in a basement room. A new and upcoming crop of condos offers enticements such as Spin classes, Pilates, juice bars and concierges ready to arrange personal training sessions.
|09/18/2014 09:21 AM|
|Living With Cancer: Making Room|
Cancer treatment and its aftereffects can prompt a cleaning binge and emptying of shelves. But for what, exactly, are we making room?
|09/18/2014 03:00 AM|
|Your Surgeon Seems Qualified, but Can He Type?|
My inability to type has become a funny, disarming moment in an otherwise usually serious encounter between surgeon and patient, helping to mitigate some of the tension that can develop.
|09/17/2014 01:17 PM|
|Artificial Sweeteners May Disrupt Body’s Blood Sugar Controls|
New research in mice suggests artificial sweeteners may disrupt the ability to regulate blood sugar, causing changes in metabolism that can be a precursor to diabetes.
|09/16/2014 09:01 PM|
|Sit Less, Live Longer?|
If people need motivation to get up from their office chairs or couches and become less sedentary, two useful new studies could provide the impetus.
|09/16/2014 03:45 PM|
|A Week of Focaccia|
The combination of the savory, woody rosemary and the sweet fruit may inspire you to eat the breads at breakfast, lunch and dinner.
|09/15/2014 03:22 PM|
|What to Do When a Patient Admits an H.I.V. Phobia|
Is there any harm in prescribing drugs to a patient who believes she has been infected with H.I.V., even when all the evidence says she has not been exposed to the virus?
|09/15/2014 09:00 AM|
|Off the Drugs, Onto the Cupcakes|
Programs to rehabilitate substance abusers are starting to become conscious of diet, learning that sugar addiction can replace drug addiction.
|09/15/2014 07:49 AM|
|Beating Back the Risk of Diabetes|
The factors that improve your chances of avoiding the Type 2 variety of the disease are unmistakable: weight loss and exercise.
|09/15/2014 02:15 AM|
|Ask Well: Plantar Fasciitis Relief|
If you have stairs or a sturdy box in your home, along with a backpack, timely relief for plantar fasciitis may be possible.
|09/19/2014 01:55 AM|
|Spank Debate: Parents Say Punishment Made Them Better|
The Adrian Peterson case is prodding some Americans to ponder: ‘If physical punishment from a parent is so damaging, why did it work on me?’
|09/18/2014 07:00 PM|
|Eight Killed in Attack on Ebola Team in Guinea|
Eight people, including three journalists, were killed in an attack on a team trying to educate locals on the risks of the Ebola virus in Guinea.
|09/18/2014 02:06 PM|
|Feeling Crowded? World Population Set to Explode Even More|
Think the world is crowded now? The population will probably hit 11 billion by 2100, according to new estimates.
|09/18/2014 12:34 PM|
|Do Something About Those Superbugs, Obama Orders|
President Barack Obama issued an executive order Thursday telling his administration to hurry up and do something about drug-resistant bacteria.
|09/18/2014 11:10 AM|
|Most Kids Who Died From Flu Had Skipped Vaccine|
Half of Americans are still failing to get vaccinated against influenza, even though it kills thousands every year, health experts said Thursday.
|09/18/2014 10:35 AM|
|Obamacare Enrollment Now 7.3 Million, U.S. Says|
The Obama administration says 7.3 million people have signed up for subsidized private health insurance under the health care law.
|09/18/2014 09:18 AM|
|Air Force Airmen No Longer Have To Say 'So Help Me God'|
The U.S. Air Force has changed ther enlistment oath policy.
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