New England Health newsfor ...
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.
|10/31/2014 03:00 PM|
|Small steps everyone can take to arrive at greater joy|
Chances are you could be happier — and it would probably be worth your while, as research shows that happiness breeds health, money, stronger relationships, better marriages and more. But who has time to cultivate joy when there is so much to worry about?
|10/31/2014 03:00 PM|
|The loopholes that help bad habits block happiness|
Habits can make or break happiness, says Gretchen Rubin, the author of "The Happiness Project." Habits, she says, are "the invisible architecture of everyday life and a significant element of happiness."
|10/31/2014 04:30 PM|
|Nail polish heir Robbie Schaeffer jumps on his passion for bicycling|
Growing up, Robbie Schaeffer always assumed he would join OPI Products, the nail polish empire his father founded (and which was bought by Coty Inc. in 2010). And so he became a licensed nail technician and opened a salon in Studio City. But then Schaeffer switched gears, literally. A...
|10/31/2014 12:00 AM|
|Gym Rat: Quick, effective workout on Da Vinci BodyBoard at Pilates Studio City|
Who hasn't complained about the time it takes to work out? For those days when time is about as precious as a Birkin handbag, there's a class that cuts the time in half without cutting the sweat. At a cozy little studio in Studio City, I spent a half-hour pushing and pulling muscles on a Da...
|10/24/2014 11:01 AM|
|Women's sports clothes that address gender-based challenges|
Women have unique needs in sports clothing that few men understand. Male mountain bikers, for instance, figure a trail-side bathroom break takes 20 or 30 seconds, max. Male runners figure it takes about five seconds behind the car door to strip naked and change out of sweaty clothes after a...
|10/24/2014 12:00 AM|
|Opera singer Eric Jordan sings his way through stroke recovery process|
One early morning in September 2012, Eric Jordan was awakened by the cries of his 20-month-old son — and that kept him from dying in his sleep. As he tried to go to his child, Jordan fell to the floor, paralyzed. The opera singer would soon learn that he had undergone a severe stroke that...
|10/31/2014 08:00 AM|
|How Ebola Kills: Study Finds the Deadly Signs|
An in-depth look at the patients in the current Ebola epidemic provides some important clues about how the virus kills. Hint: It's not bleeding.
|10/31/2014 05:39 AM|
|Have Ebola Controversies Harmed the Fight?|
Some aid organizations say people are more hesitant to sign up.
|10/31/2014 02:13 AM|
|Lead Poisoning: A Hidden Danger at Shooting Ranges|
With more women and youth joining the 40 million Americans who enjoy gun sports, experts say the use of lead ammunition can pose deadly risks.
|10/31/2014 02:11 AM|
|Welcome Back, Bentley! Ebola Nurse, Dog to Be Reunited|
A Dallas nurse who recovered from Ebola will soon be reunited with her dog, which has been sequestered since his owner became ill.
|10/30/2014 01:52 PM|
|Brittany Maynard and Dan Diaz: A Love Story|
Away from the campaign, the critics and the cancer, the love story of Brittany Maynard and Dan Diaz seems only to blaze more brightly as her final day looms.
|10/30/2014 01:46 PM|
|Gerber Accused of False Claims on Baby Formula|
Baby-food maker Gerber is being accused by the government of claiming falsely that its Good Start Gentle formula can prevent or reduce allergies in children.
|10/30/2014 01:38 PM|
|Male Patients Feel Forgotten in Breast Cancer Battle|
More than 2,000 male breast cancer cases have been tallied in the U.S. so far this year. What can men do to keep themselves healthy? Dawne Gee reports.
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