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.
|10/01/2013 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 06:30 AM|
|Global economic crisis spurred 5,000 additional suicides, study says|
The global economic crisis that has come to be known as the Great Recession appears to have fueled an increase in suicides, including an estimated 5,000 additional deaths in 2009, a new study says.
|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.
|12/08/2013 10:01 PM|
|Snacking Your Way to Better Health|
Evidence for the health benefits of nuts has been accumulating since the early 1990s, and frequent consumption has been linked to a reduced risk of chronic diseases.
|12/06/2013 12:38 PM|
|Think Like a Doctor: Eyes Solved|
The cause of Kawasaki disease is still unknown, but the thinking these days is that it is an unusual immune response to a probable viral infection in children who have some kind of genetic predisposition to it.
|12/06/2013 09:16 AM|
|Cooking Light With Seafood|
Light fish and seafood dinners make good choices for meals in between holiday parties, notes Martha Rose Shulman.
|12/06/2013 08:47 AM|
|Food Allergies Less Deadly Than Accidents|
A new study finds that people with food allergies have far less chance of dying from an allergic reaction than from an accident.
|12/05/2013 02:32 PM|
|High Body Mass Linked to Hearing Loss in Women|
Controlling for multiple factors in a 20-year study, researchers found that high body mass and a large waist were both associated with self-reported hearing loss.
|12/05/2013 01:11 PM|
|Living With Cancer: Nude Mice|
To know or not to know? Each person in my support group realizes that we remain defenseless against the information we seek or avoid, writes Susan Gubar in her Living with Cancer column.
|12/05/2013 10:33 AM|
|Ask Well: Endurance Exercise and Life Span|
Moderation is advised while exercising for health and improved life expectancy.
|12/05/2013 04:00 AM|
|Think Like a Doctor: The Eyes Have It|
Can you solve a medical mystery involving a 9-year-old boy with a high fever, a single swollen gland and no obvious source of infection?
|12/04/2013 10:01 PM|
|Sex as Exercise|
Do intimate acts count as working out?
|12/08/2013 10:01 PM|
|High chair injuries on the rise, study finds|
A high chair is not always the safest spot for baby, according to new research that finds a significant increase in injuries related to high chairs and booster seats.The number of high chair-related injuries increased by more than 22 percent between 2003 and 2010, according to a nationwide study. The study, published Monday in the journal Clinical Pediatrics, found about 9,400 high chair-related i...
|12/08/2013 02:36 PM|
|Gene therapy scores big wins against blood cancers|
In one of the biggest advances against leukemia and other blood cancers in many years, doctors are reporting unprecedented success by using gene therapy to transform patients' blood cells into soldiers that seek and destroy cancer. A few patients with one type of leukemia were given this one-time, experimental therapy several years ago and some remain cancer-free today. Now, at least six research ...
|12/08/2013 12:49 PM|
|'Something positive for humankind': Girls lend cells to genetic study|
At 15, Hayley Mogul lacks the fine motor skills needed to write. Her sister Bari is 9 and still eating baby food.Â There's no cure for their rare disorders, caused by unique genetic mutations. But for once, there's an advantage to having conditions so rare that drug companies cannot even think of looking for a cure. The sisters are taking part in a whole new kind of experiment in which scientists a...
|12/08/2013 07:25 AM|
|Bioethicist: Mandela's AIDS legacy of silence and courage|
Even the greatest among us can stumble. As the world mourns the passing of Nelson Mandela, it is important to look at the one area where the iconic former president of South Africa slipped â AIDS. The most outstanding moral figure of our age did not do what was needed as HIV began to destroy the country he loved. But his actions after he realized his failures are an important part of his legacy. ...
|12/06/2013 03:16 PM|
|Official: Federal health care website fails 10 percent of the time|
The U.S. federal health insurance website HealthCare.gov, which has had technology problems since its Oct. 1 launch, is now experiencing errors in transmitting applications about 10 percent of the time, a government spokeswoman said on Friday.Â The online insurance marketplace relays information about new customers in transaction forms to the private insurance companies that provide the health plan...
|12/06/2013 10:18 AM|
|Barriers to health insurance: doubt, distrust and glitches|
A Florida woman has been trying desperately to log in to the new federal health insurance website but canât get through. Thereâs the salesman in Indiana whose premiums have gone up but whoâs afraid to try the website because of news coverage about its failures. Then thereâs the lawyer in Iowa who doesnât see the point of switching insurers, even though her premiums have doubled.Three people, three...
|12/05/2013 08:42 PM|
|'Cannibal sandwiches' sicken Wisconsin residents|
"Cannibal sandwiches," an appetizer featuring raw, lean ground beef served on cocktail bread, may be a Wisconsin tradition, but they are not safe, health officials said, noting that more than a dozen people became ill after consuming them last holiday season.Â Health officials confirmed four cases tied to E. coli bacteria and 13 likely cases in people who ate the sandwiches at several gatherings la...
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