calories burned while gardening

How many calories do we burn with everyday activities? Increasing your activity level may be easier than you think.

As we age, regular exercise that gets our heart going becomes more and more important, for reasons you probably already know:

  • It may help lower high blood pressure, plus help to prevent and control diabetes.
  • It can help you lose excess weight or stay at a healthy weight, which also helps to lower your risk of heart disease.
  • Being a couch potato greatly increases your risk of developing heart disease and suffering a heart attack.
SHOP NOW for Low Prices on Amazon's Top 100* Best Selling Weight Loss Products
+ Free Shipping & Returns on Eligible Items.
(*Amazon's Top 100 list updated hourly.)

While it's true that sedentary activities like working at a computer or watching TV do burn a tiny amount of calories, what the heart needs is a moderate-to-vigorous physical experience, most days of the week, to stay healthy. You don't need to join a gym or take up marathon running, either. This chart shows the calories burned per hour for a variety of activities by a person weighing 154 pounds (a lighter person burns fewer calories; a heavier one burns more).

Moderate Physical Activity
Calories Burned
per Hour
Hiking 370
Light gardening/yard work 330
Dancing 330
Golf (walking and carrying clubs) 330
Bicycling (less than 10 mph) 290
Walking (3.5 mph) 280
Weight lifting (light workout) 220
Stretching 180

Vigorous Physical Activity
Calories Burned
per Hour
Running/jogging 590
Bicycling (more than 10 mph) 590
Swimming (slow freestyle laps) 510
Aerobics 480
Walking (4.5 mph) 460
Heavy yard work
(chopping wood, for example)
440
Weight lifting (vigorous) 440
Basketball (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.

Vigorous Activity
Moderate Activity
Aerobic dancing Bicycling (less than 10 mph)
Basketball Downhill skiing
Bicycling (more than 10 mph) Dancing
Cross-country skiing Gardening
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
Soccer Softball
Stair climbing Swimming
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)

Tips to help get you started exercising

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!


From the Research Desk...

green leafy vegetables reduce diabetes risk
Eating more green leafy veggies may reduce diabetes risk

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.

Benefits of walnuts and walnut oil for managing stress

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).

eat walnuts to help stress management

"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.



New England Tips for Healthy Living...

The strong between stress, cortisol and weight gain

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:stress and weight gain

  • Impaired brain function
  • Suppressed thyroid function
  • Decreased bone density
  • Increased appetite
  • Weight gain (particularly in the abdomen)
  • Depression

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:

  • Exercise regularly (both aerobic, like walking, swimming and running as well as anaerobic strength building).
  • Get sufficient sleep
  • Practice relaxation techniques, like yoga, tai chi, deep breathing and positive mental imagery
  • Avoid excessive sugar and caffeine

Certainly, some stress is unavoidable. But by adopting smart lifestyle habits, you can help avoid its adverse effects on your health and weight.

Low Prices on Best Selling
WEIGHT LOSS
PRODUCTS

SHOP NOW AT AMAZON

Join Our Discussions at:
spacer
A Sampling of Today's Health News Headlines
L.A. Times - Health
L.A. Times - Health
Health news with a focus on fitness news, wellness coverage and living a healthy Southern California life.
09/29/2016 11:00 AM
It may look like an alien invasion, but HyperBody is really just a workout

What is HyperBody? Is it a class? A person? Performance art? Is it, ultimately, for real?

The simple answer is that HyperBody is all of the above.

HyperBody, the fitness craze with the same name as its guru, combines dance aerobics, high-intensity interval training and a heavy dose of lasers,...


09/28/2016 09:00 AM
Not every marriage should happen ... and other messages from the Brangelina divorce

Trying to avoid the gory details of Brad Pitt and Angelina Jolie’s divorce? It might be wise to pay attention and learn from their mistakes -- because, under all that glitz, they’re human too.

“I don’t think it’s fair to say that celebrities are more narcissistic or self-centered than noncelebs,...


09/28/2016 10:00 AM
'Hello? This is Deepak. I want you to relax and think of rose petals'

Meditating has always been about unplugging, finding a quiet place with no distractions and experiencing a few minutes of solitude.

But a new way of meditating, courtesy of famed doctor and self-help author Deepak Chopra, flips that notion on its head. In his re-imagining, instead of disconnecting,...


09/23/2016 10:00 AM
Meditation takes many forms. Quietly ponder these insights

Scientific and secular supporters of meditation are using the ancient practice as an aid for modern afflictions such as high blood pressure, insomnia, depression and anxiety.

“Thirty million Americans have tried meditation. It’s in the mainstream and it’s good for your mental health,” said Varun...


09/23/2016 09:55 AM
Can gadgets actually make you more zen? We give 3 a try

Maybe hacking your meditation practice with high-tech programs and devices also is the ultimate irony, but can they really be time savers? A brain-trainer?

I tested three systems that promised to deliver more quickly the effects of meditation.

As they say about traditional meditation, you don’t...


09/22/2016 10:00 AM
Keep it simple, silly. Forget the fads and take a good walk

Fitness these days might be all about a newfangled studio fad — but sometimes there's nothing better than a good old-fashioned walk. Here are a couple of ideas for getting in your steps:

Try the Detour app for some colorful insight into the neighborhood you're ambling through. Detour brought in...


Well
Well

10/01/2016 07:00 AM
The Art of Condolence
The rules of expressing sympathy have become muddied at best, and concealed in an onslaught of emoji at worst.
09/30/2016 03:59 PM
Contraceptives Tied to Depression Risk
Users of hormonal contraceptives had an 80 percent increased risk of depression compared to those who didn’t use them.
09/30/2016 03:20 PM
Dining In: Homemade Chili Gains Ground on Chili’s
Cheaper groceries, meal kit services and a turn toward more healthful fare have contributed to falling sales at some big restaurant chains.
09/30/2016 07:30 AM
Are Wild Blueberries More Nutritious Than Farm-Raised?
Wild blueberries may contain different levels of nutrients than the store-bought variety, but both can be good for your health.
09/30/2016 07:00 AM
Six Ways to Save Money (and Sanity) on a Family Road Trip
Sanity-saving advice from seasoned road-tripping families: Be flexible (and a little bribery never hurts).
09/30/2016 06:00 AM
Dear Dad: We’ve Been Gay for a Really Long Time
A brother and sister decide to come out to their 95-year-old Mennonite father in a pair of carefully written letters.
09/30/2016 01:36 PM
Other People’s Parenting: When (if Ever) to Interfere
Is there ever a right time to tell someone you don’t agree with a parenting decision?
09/30/2016 08:38 AM
The Weekly Health Quiz: Happy Spouses, Addictive Personalities and ‘Clean’ Marijuana
Test your knowledge of this week’s health news.
09/30/2016 07:45 AM
Recording the Sound of My Child’s Voice
I preserve my son’s words to capture the shooting star of his early speech.
NBC News Health
NBC News Health
NBC News Health
09/30/2016 05:12 PM
Experts Tear Apart EpiPens, Hunting for Upgrades
Experts took apart EpiPens from before and after Mylan invested in upgrades. Here's what they found.
09/30/2016 01:06 PM
Can I Ever Get Pregnant? Your Questions About Zika
There are new recommendations on pregnancy, sex and the risk of Zika virus.
09/30/2016 12:37 PM
Obama Administration Broke its Own Rule: GAO
The Obama administration failed to follow its own rules in the health care law in a $5 billion dispute over compensating insurers, the GAO says.
09/30/2016 12:14 PM
First Report on Zika in Kids Shows It's Usually Mild
The Zika virus doesn't seem to hit children any harder than it does adults, government researchers said Friday.
09/30/2016 11:10 AM
CDC Sounds Alarm on Travel to Asia as Zika Spreads
The CDC issued a travel advisory for Southeast Asia as Thailand confirmed it had found two cases of birth defects linked to the Zika virus.
09/29/2016 06:23 PM
Blood, Sweat and Tears: New Ways to Get Zika
The Zika virus may spread in sweat and tears in some cases, doctors cautioned Thursday.
09/29/2016 05:46 PM
One Boy's Death is a Reminder Flu Can Kill
Joseph Marotta died of flu when he was only 5. His parents say his case is a reminder of just how dangerous and unpredictable flu can be.
Showing comment(s)
Donna
June 2, 2013
Eating walnuts may be helpful in managing stress but I have to think that moderate exercise (like the activities listed in your section at the top of the page) and meditation are still the most important ways to control stress.
Jamie at NewEnglandHealth.com
June 2, 2013
Hi Donna, Thank you for your message. I've always been resistant to meditation -- thinking I don't have time. Your post prompted me to do a little research, however, and it looks like even just 2-3 minutes of meditation may be helpful for reducing stress: http://healthandwellness.kaplan.edu/stress.html
(And even I can certainly afford that.)
 
feedback
news@NewEnglandHealth.com
Copyright 2016 NewEnglandHealth.com. All rights reserved. rss Subscribe to our RSS
Information provided here should not be relied on to diagnose, treat, cure or prevent any condition, disease or illness. Please consult with your physician or health care professional for guidance on any health concern. NewEnglandHealth.com is a commercial website and is not affiliated with any government agency, university, or private medical center. COMPENSATION DISCLOSURE: This site may be compensated for products promoted here. Read our Privacy Policy and Terms of Use.