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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.
|10/17/2014 12:24 PM|
|Healthful food tips for the grab-and-go lifestyle|
There's no shortage of advice about what to eat: home-cooked food, less — much less — processed food. But with work or soccer practice or whatever it is that cuts into our time, it's not always easy figuring out what the family should consume.
|10/17/2014 12:25 PM|
|Ryan Kwanten on sports: 'You name it, and I'll try to compete'|
After Ryan Kwanten moved to Los Angeles a dozen years ago, he discovered what he considers the perfect local gym: the great outdoors. Best known for playing Southern heartthrob Jason Stackhouse on HBO's "True Blood," the actor says he stays in shape hiking, surfing, skiing or engaging in just...
|10/17/2014 12:21 PM|
|Try This!: The 'Baby Salutation' stretch, no child required|
Don't be put off by the name of this exercise: Baby Salutation.
|10/10/2014 08:00 PM|
|First triathlon goal becomes a reality in Goleta|
I am always looking for an athletic challenge. I need something to train for or I lose my motivation. This year I decided to try a triathlon: swimming, biking and running, one after the other.
|10/10/2014 07:30 PM|
|Sean Hannity proves he's a do-and-diet kind of guy|
Conservative radio and TV commentator Sean Hannity, 52, known for telling government to cut the fat, has recently cut his own. In the last 18 months, the longtime Fox News host of "Hannity" shed 27 pounds and has achieved what he says is the best fitness of his life the old-fashioned way:...
|10/10/2014 07:00 PM|
|Running shoes made to fit the shapes of feet|
As a kid, having no understanding of fashion, I never understood pointy shoes. After all, the human foot doesn't come to a point, which to me seems to explain the popularity in the early 1970s of Earth Shoes, which had a down-sloping negative heel and a foot-like shape with an...
|10/22/2014 09:50 AM|
|Share Your Best Vegetarian Thanksgiving Recipes and Stories|
This year’s “Vegetarian Thanksgiving” will be a selection of reader's recipes and the personal stories behind them.
|10/22/2014 09:00 AM|
|Stressed? This Dog May Help|
A cortisol detection dog helps students in New Jersey by sensing their anxiety.
|10/21/2014 09:01 PM|
|How Music Can Boost a High-Intensity Workout|
Volunteers were able to exercise harder when they listened to their favorite songs.
|10/21/2014 02:33 PM|
|Dangerous Dietary Supplements Return to Store Shelves|
The Food and Drug Administration frequently recalls dietary supplements that are found to contain banned substances, but many of these products are back on the market months later, a new study found.
|10/21/2014 08:02 AM|
|It’s Time to Try Nutty, Sour Trahana|
No matter which type of trahana you use, I think you will want it in your pantry once you have tried it.
|10/20/2014 08:20 PM|
|Genetic Variant May Shield Latinas From Breast Cancer|
A new study’s findings may explain why Hispanic women have lower rates of breast cancer than other Americans.
|10/20/2014 06:12 PM|
|Robotic Surgery Report Card|
A study found that robotic surgery for benign gynecologic procedures had a higher rate of complication than conventional surgery, and was more costly.
|10/20/2014 05:36 PM|
|A Weight Loss Belief Is Tested|
A new randomized trial has found no long-term difference in weight regain among people who lost the pounds slowly and those who did so quickly.
|10/20/2014 05:17 PM|
|Coffee May Protect the Liver|
Researchers found that compared with people who drank no coffee, those who drank three cups a day were about 25 percent less likely to have abnormal liver enzyme levels.
|10/22/2014 05:24 PM|
|Overweight Women Tend To Earn Less Pay: Study|
A new study shows obese females tend to occupy lower-paying, more-strenuous jobs when compared to average-sized women and men in the workforce.
|10/22/2014 05:07 PM|
|How NBC News Freelancer Survived Ebola|
Being young and healthy helped Ashoka Mukpo pull through Ebola, but he’ll be weak for months, doctors who treated him said Wednesday.
|10/22/2014 02:07 PM|
|Just a Bite: Why Sharing Cake Makes You Feel Better|
Want to feel better about eating that luscious piece of chocolate cake? Here’s one way to make it guilt-free: Have a friend invite you to share it.
|10/22/2014 12:15 PM|
|New Testing Starts on Experimental Ebola Vaccine|
U.S. health officials say they've started human testing of another new Ebola vaccine at a government-run hospital outside Washington.
|10/22/2014 09:45 AM|
|Ashoka Mukpo Statement: 'Today is a Joyful Day'|
Jeffrey Gold, Chancellor of the University of Nebraska Medical Center, announces that Ebola patient Ashoka Mukpo has been declared free of the Ebola virus, and released. Gold then reads a statement from Mukpo.
|10/22/2014 09:02 AM|
|Feds Probe Medical Devices for Possible Cyber Flaws|
Reuters suorces said they do not know of instances of hackers attacking patients through these devices, so the cyber threat should not be overstated.
|10/22/2014 08:53 AM|
|Ebola Aware: CDC Steps Up Traveler Monitoring|
The CDC says it will require all travelers from Ebola-affected countries to be actively watched for the virus.
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