calories burned while gardening

How many calories do we burn with everyday activities? Increasing your activity level may be easier than you think.

As we age, regular exercise that gets our heart going becomes more and more important, for reasons you probably already know:

  • It may help lower high blood pressure, plus help to prevent and control diabetes.
  • It can help you lose excess weight or stay at a healthy weight, which also helps to lower your risk of heart disease.
  • Being a couch potato greatly increases your risk of developing heart disease and suffering a heart attack.
SHOP NOW for Low Prices on Amazon's Top 100* Best Selling Weight Loss Products
+ Free Shipping & Returns on Eligible Items.
(*Amazon's Top 100 list updated hourly.)

While it's true that sedentary activities like working at a computer or watching TV do burn a tiny amount of calories, what the heart needs is a moderate-to-vigorous physical experience, most days of the week, to stay healthy. You don't need to join a gym or take up marathon running, either. This chart shows the calories burned per hour for a variety of activities by a person weighing 154 pounds (a lighter person burns fewer calories; a heavier one burns more).

Moderate Physical Activity
Calories Burned
per Hour
Hiking 370
Light gardening/yard work 330
Dancing 330
Golf (walking and carrying clubs) 330
Bicycling (less than 10 mph) 290
Walking (3.5 mph) 280
Weight lifting (light workout) 220
Stretching 180

Vigorous Physical Activity
Calories Burned
per Hour
Running/jogging 590
Bicycling (more than 10 mph) 590
Swimming (slow freestyle laps) 510
Aerobics 480
Walking (4.5 mph) 460
Heavy yard work
(chopping wood, for example)
440
Weight lifting (vigorous) 440
Basketball (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.

Vigorous Activity
Moderate Activity
Aerobic dancing Bicycling (less than 10 mph)
Basketball Downhill skiing
Bicycling (more than 10 mph) Dancing
Cross-country skiing Gardening
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
Soccer Softball
Stair climbing Swimming
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)

Tips to help get you started exercising

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!


From the Research Desk...

green leafy vegetables reduce diabetes risk
Eating more green leafy veggies may reduce diabetes risk

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.

Benefits of walnuts and walnut oil for managing stress

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).

eat walnuts to help stress management

"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.



New England Tips for Healthy Living...

The strong between stress, cortisol and weight gain

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:stress and weight gain

  • Impaired brain function
  • Suppressed thyroid function
  • Decreased bone density
  • Increased appetite
  • Weight gain (particularly in the abdomen)
  • Depression

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:

  • Exercise regularly (both aerobic, like walking, swimming and running as well as anaerobic strength building).
  • Get sufficient sleep
  • Practice relaxation techniques, like yoga, tai chi, deep breathing and positive mental imagery
  • Avoid excessive sugar and caffeine

Certainly, some stress is unavoidable. But by adopting smart lifestyle habits, you can help avoid its adverse effects on your health and weight.

Low Prices on Best Selling
WEIGHT LOSS
PRODUCTS

SHOP NOW AT AMAZON

Join Our Discussions at:
spacer
A Sampling of Today's Health News Headlines
L.A. Times - Health
L.A. Times - Health
Health news with a focus on fitness news, wellness coverage and living a healthy Southern California life.
05/18/2018 06:30 PM
Tonics are all the rage in L.A.: Here's where to start

Tonics are all the rage in L.A. these days. Look around and you’ll find someone selling an elixir said to bolster or cleanse specific organs, or improve mental clarity, digestion, reproductive health and more.

Critics may question their effectiveness, but proponents swear by them. Translation:...


05/18/2018 06:45 PM
The workout that helped get Meghan Markle in shape for her wedding day

All eyes will be on the bride Saturday when actress Meghan Markle is set to marry Britain’s Prince Harry.

And while there’s been much speculation about what the dress will look like, what color it will be, and who designed it, we know this much: Markle will be one fit bride.

Markle is a well-known...


05/18/2018 05:45 PM
The Eat Drink Vegan food and lifestyle festival returns to L.A.

The country’s largest vegan food and wine event is poised to make its Los Angeles debut to bring the best and latest in plant-based living to the city.

And it won’t be just about kombucha, either: The four day event — to be held in Pasadena, West Hollywood and downtown Los Angeles — will include...


05/05/2018 11:30 AM
3 oh-so-L.A. events you don't want to miss

Yoga with jaw-dropping views, a wellness and food festival and lots of goop: Here are three of the hottest fitness and lifestyle events on the horizon:

City Lights, the latest yoga experience to take to the skies at OUE Skyspace LA at the top of the U.S. Bank Tower, celebrates summer, sunsets and...


05/11/2018 08:30 PM
Moms: This Mother's Day, it's time to put yourself first

Mother’s Day is about more than flowers and brunch. It can also help set the tone for a year in which women feel more connected to community and find ways to care for their bodies and lifestyles.

“I hear from so many moms who forget to breathe, hydrate and take care of themselves in the smallest...


05/11/2018 08:00 PM
It's the most exclusive, lavish — and pricey! — garden tour of them all

Garden tours are a lovely dime a dozen in Southern California, but leave it to Virginia Robinson, the fabled first lady of Beverly Hills, to inspire a daylong extravaganza that incorporates sumptuous food, fashion and floral design with tours of her historic mansion and gardens as well as other...


Well
Well

05/22/2018 12:30 AM
The Doctor Is Cooking
Here we were, 80 eager physicians from across North America in a large teaching kitchen in northern California.
05/21/2018 05:00 AM
Asthma Doesn’t Take a Vacation
Parents may feel reluctant to give medications every day to a child who does not look immediately ill, but experts say they should talk with a doctor first.
05/19/2018 06:00 AM
Me and My Numb Thumb: A Tale of Tech, Texts and Tendons
Continually texting and emailing from her smartphone strained the tendons in this tech reporter’s phone thumb, which turns out to be an increasingly common condition.
05/18/2018 11:29 AM
A Guide to Gynecological Exams: What Should — and Shouldn’t — Happen
The cases of Dr. Larry Nassar and Dr. George Tyndall involve touching and comments that gynecologists say are highly inappropriate.
05/18/2018 09:39 AM
Gender Letter: Meghan Markle, Our Anti-Princess Princess, Builds a Bridge
A moment for those of us who’ve felt bored, ambivalent or bitter about being forever inundated with homogeneous fairy tales.
05/18/2018 06:00 AM
‘Assume the Worst’: This Isn’t Your Ordinary Graduation Speech
In today’s commencement addresses, as evidenced by recent books, inspiration is sometimes superseded by skepticism.
05/18/2018 05:00 AM
The Skeleton in My Closet
Keeping a human skull in a closet felt wrong and I wasn’t about to display it in my curio cabinet.
05/17/2018 06:54 PM
F.D.A. Approves First Drug Designed to Prevent Migraines
The decision ushers in what many experts believe will be a new era in treatment for people who suffer the most severe form of the headaches.
05/17/2018 04:37 PM
Hail Caesar Salad! Romaine Is Safe to Eat Again
Federal health officials say the tainted lettuce is no longer on the shelves or on restaurant menus, because the harvesting season in the Yuma, Ariz., region ended more than a month ago.
NBC News Health
NBC News Health
NBC News Health
05/21/2018 09:01 PM
Public support for vaccines drops a bit
Strong support for vaccines has fallen since 2008, survey finds
05/21/2018 05:06 PM
Congo vaccinates health workers against Ebola
Using vaccines starts new era of fighting deadly virus
05/21/2018 08:01 AM
Lawyer who forced Big Tobacco to pay billions takes on opioid makers
Mississippi's Mike Moore says prescription drug companies are responsible for the nation's opioid addiction crisis.
05/21/2018 07:57 AM
What is Ebola? Outbreak in Congo explained
Virus is highly deadly and spreads by direct personal contact
05/20/2018 12:52 PM
Congo begins Ebola vaccinations with 4,000 doses shipped
The World Health Organization said on Friday that the disease had killed 25 people since early April.
05/19/2018 03:24 PM
Texas school shooting underscores how Americans no longer feel safe
"I’ve always kind of felt like eventually, it was going to happen here, too,” a student at Santa Fe high school said after the shooting.
05/19/2018 07:34 AM
How one woman used the '3-hour reset' rule to lose 65 pounds
This diet philosophy helped one fitness trainer regulate her hunger and lose the baby weight.
Showing comment(s)
Donna
June 2, 2013
Eating walnuts may be helpful in managing stress but I have to think that moderate exercise (like the activities listed in your section at the top of the page) and meditation are still the most important ways to control stress.
Jamie at NewEnglandHealth.com
June 2, 2013
Hi Donna, Thank you for your message. I've always been resistant to meditation -- thinking I don't have time. Your post prompted me to do a little research, however, and it looks like even just 2-3 minutes of meditation may be helpful for reducing stress: http://healthandwellness.kaplan.edu/stress.html
(And even I can certainly afford that.)
 
Copyright 2018 NewEnglandHealth.com. All rights reserved. rss Subscribe to our RSS
Information provided here should not be relied on to diagnose, treat, cure or prevent any condition, disease or illness. Please consult with your physician or health care professional for guidance on any health concern. NewEnglandHealth.com is a commercial website and is not affiliated with any government agency, university, or private medical center. COMPENSATION DISCLOSURE: This site may be compensated for products promoted here. Read our Privacy Policy and Terms of Use.