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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.
|01/24/2014 01:09 PM|
|Dramatic rise in flu deaths reported by California health officials|
State health officials reported Friday that California influenza deaths this flu season have doubled to 95, with an additional 51 cases likely to be confirmed next week.
|10/01/2013 05:00 AM|
|New health insurance exchanges want young, healthy people|
California's health insurance market is opening Tuesday. Obama's plan will work as envisioned only if millions of healthy people join and offset the bills racked up by sicker ones.
Older and sicker Californians are likely to be first in line for guaranteed health coverage as the state's new insurance market opens Tuesday as part of the landmark healthcare law.
|09/27/2013 01:07 PM|
|Examining your health insurance options under Obamacare|
With open enrollment in the state's new health insurance marketplace beginning this week, it's a good time to answer some commonly asked questions.
Starting Oct. 1, millions of Californians can start signing up for health insurance under the federal Affordable Care Act.
|09/20/2013 07:00 PM|
|Obama looks to Hollywood to help promote his healthcare law|
A Hollywood comedy website and others could be key in getting enough Americans to sign up for coverage under the law, especially 18-to-35-year-olds. But opponents are waging their own campaign.
Wedged into the blotter on Mike Farah's desk at the Funny or Die studios in Hollywood is an index card with a list — wrangling talent, polishing scripts and arranging shoots — long enough to keep the comedy website executive fully occupied. But these tasks are part of a different quest: the campaign to ensure the success of President Obama's healthcare law.
|09/18/2013 06:00 AM|
|Even before injury, chronic back pain may start in the brain|
It's infuriating to chronic pain sufferers to be told their pain is "all in the head." But a new study offers strong evidence that even before a person experiences an injury, the likelihood that the resulting pain will become chronic can be predicted by examining the brain's "white matter" -- the bundles of fatty fibers that carry electrical impulses between the brain's hemispheres and among its dense network of cells and structures.
|09/19/2013 07:54 PM|
|Lawmakers target prescription drug ads on Craigslist|
State senators from California and Nevada send letters demanding the site 'stop participating in illegal dealings of narcotics.'
The ad on Craigslist was blunt. It offered drugs for money, just like a street corner dealer.
|04/18/2014 01:40 PM|
|The Trouble With Rice|
The rice plant is one of nature's great metal scavengers, with potential health consequences for consumers.
|04/18/2014 11:12 AM|
|Free Samples Influence Doctors’ Prescriptions|
One method pharmaceutical companies use to promote new medicines is to give free samples to doctors. A new study confirms the technique is highly effective.
|04/18/2014 10:24 AM|
|Applause for Avocados|
This is the best time of the year for picking up some Hass avocados, the most common type in grocery stores, and putting together these innovative avocado-based dishes.
|04/17/2014 09:01 PM|
|Ask Well: Are Exercise Cool-Downs Necessary?|
A reader asks: A lot of exercise routines call for a cool-down at the end. Is this necessary?
|04/17/2014 11:07 AM|
|An Athlete Tackles Cancer|
My youth was all sports. Now, at the age of 30, with Stage IV gastric cancer, I find myself relying on lessons I learned then.
|04/17/2014 07:36 AM|
|Pregnancy Weight Gain Predicts Child’s Obesity|
Gaining too much weight during pregnancy is associated with an increased risk that your child will be obese as a preschooler, new evidence shows. Gaining too little weight may have the same effect.
|04/16/2014 09:01 PM|
|The Antidepressant Generation|
A growing number of young adults are taking psychiatric medicines for longer and longer periods, at the very age when they are also consolidating their identities, making plans for the future and navigating adult relationships.
|04/16/2014 03:30 PM|
|An Easier Way to Delay Cutting the Cord|
An awkward maneuver in the delivery room may be unnecessary.
|04/15/2014 09:01 PM|
|Younger Skin Through Exercise|
Exercise appears to slow and even reverse the effects of aging on the skin.
|03/25/2014 11:41 AM|
|Stem Cells Shed Light on Bipolar Disorder|
|03/24/2014 09:03 PM|
|32 Million Underinsured in U.S., Report Finds|
|03/24/2014 02:51 PM|
|Air Pollution Kills 7 Million a Year, WHO Says|
|03/24/2014 01:32 PM|
|Marijuana May Ease Some Symptoms of MS, New Guidelines Find|
|03/24/2014 11:16 AM|
|Ebola Outbreak in Guinea May Spread|
|03/24/2014 10:36 AM|
|Transgender Teacher Returns to School a Woman|
|03/23/2014 11:12 PM|
|Mood Drug May Prevent Some Cancer, Study Finds|
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