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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 06:30 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.
|03/07/2014 01:27 PM|
|Think Like a Doctor: Sweating It Solved!|
Readers solve the case of a 25-year-old man who can't stop vomiting until he takes a hot shower.
|03/07/2014 12:08 PM|
|Building a Meal Around Roasted Vegetables|
The Recipes for Health columnist Martha Rose Shulman offers new ways to roast vegetables.
|03/06/2014 10:01 PM|
|Why High-Impact Exercise Is Good for Your Bones|
For stronger bones, sprint. Jump off a box 15 inches or higher at your gym and jump back up. Hop in place.
|03/06/2014 11:10 AM|
|Allergies Are Everywhere|
People hoping to find an allergy-free haven may be out of luck. A new study has found that no region of the United States is allergy-free, but the kind of allergy people are likely to suffer from varies by region, race and socioeconomic status.
|03/06/2014 10:47 AM|
|Living With Cancer: Finding Calm in the Storm|
While cancer proves that we cannot control our bodies, my support group continually reminds me, we can try to guide our minds and spirits.
|03/05/2014 10:01 PM|
|Think Like a Doctor: Sweating It Out|
Can you solve a medical mystery involving a 25-year-old man who becomes sweaty and nauseated and starts vomiting uncontrollably every few weeks?
|03/04/2014 10:01 PM|
|How Fat May Hurt the Brain, and How Exercise May Help|
Obesity may have harmful effects on the brain, and exercise may counteract many of those negative effects, new studies in mice suggest.
|03/04/2014 10:49 AM|
|Is Breast-Feeding Really Better?|
A new study suggests that many of the long-term benefits attributed to breast-feeding may be an effect not of breast-feeding or breast milk itself but of the general good health and prosperity of women who breast-feed.
|03/03/2014 03:23 PM|
|The Breast Cancer Racial Gap|
The latest analysis shows that the chance of surviving breast cancer is much greater for white women than for blacks, and the divide is widening.
|03/08/2014 05:42 PM|
|Airlines Aid Traumatized Family Members After Major Disasters|
|03/08/2014 05:22 AM|
|Obamacare Supporters Beat the Bushes for Final Sign-Ups|
|03/07/2014 11:57 AM|
|New York City Investigates Measles Outbreak|
|03/07/2014 08:11 AM|
|After Huge Weight Loss, Sagging Skin Remains|
|03/06/2014 05:30 PM|
|Why It Takes a Crisis to Help the Mentally Ill|
|03/06/2014 04:07 PM|
|Why Would a Mom Do That? How to Explain Mental Illness to Kids|
|03/06/2014 02:02 PM|
|19 Americans Infected During Plastic Surgery Trips, Report Finds|
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