ACTIVITIES THAT TURN UP THE HEATBy Susan Bowerman, M.S., R.D., C.S.S.D.
The numbers of the chart on the next page correspond to how many calories individuals burn per hour during different activities. There are a few things you should keep in mind as you review this chart. With exercise, it really is true that you get out of it what you put into it. Simply showing up for class and going through the motions is not going to do you much good. To get the most out of your exercise session, give it your all, even if your all is less than what others might be doing. And don’t forget to look for little ways to increase the number of calories you burn each day. You might be surprised to learn that it is possible to burn more calories simply by becoming more active in your everyday life. Doing things like using the stairs, walking to the mailbox instead of driving, and doing active chores around the house are great ways to burn additional calories.
Calorie-Burning Activity Chart
As an example for how to use this chart, look up how many calories you’re burning by engaging in different activities. The more active the exercise, the more calories you burn.
MODERATE PHYSICAL ACTIVITY APPROXIMATE CALORIES/HOUR FOR A 154POUND PERSON*
Hiking 370
Light gardening/yard work 330
Dancing 330
Golf (walking and carrying clubs) 330
Bicycling (<10 mph) 290
Walking (3.5 mph) 280
Weight lifting (general light workout) 220
Stretching 180
EXERCISE FOR BODY AND MIND
There are so many benefits to exercise, and every day, we are discovering new ones.A recent Newsweek article discussed how exercise can boost brain power and fight off diseases like Alzheimer’s–more incredible information in an already long list of benefits. New research in animalmodels has shown that exercise stimulates a hormone called IGF-I or insulin such as growth factor-I, which, in turn, goes to the brain to stimulate another brain-derived-neutrotrophic factor (BDNF). BDNF is believed to facilitate a process in which an animal’s brain nerve cells branch out and communicate with each other. In fact, research has supported that theory that a brain with lower levels of BDNF is challenged with retaining new information. How amazing is exercise–not only does it build the body, but the mind as well! Exercise not only slows the aging process in the brain, but reverses it. Research has also shown that active adults have less inflammation in the brain and fewer transient ischemic attacks, or ministrokes, which can impair cognition. People who exercise regularly tend to have higher levels of neurotransmitters that regulate mood, such as serotonin, dopamine and norepinepherine.With so many people on psychotropic medication, exercise is proving to be an inexpensive method of maintaining mental health. As with the body’s muscle mass, the same holds true for the brain: Use it or lose it. Within just a short month of stopping physical activity, the new brain tissue connections that were formed basically shrink down back to normal.
Many parents of children with attention deficit/hyperactivity disorder (ADHD) already know the benefits of physical activity on their children. It tends to help regulate their moods. An exercise prescription can often be given in conjunction with medication for these ADHD children/or may even replace a medication regimen.
This has broad-ranging implications for children in school and their curriculum. With so many schools having downsized the number of physical education classes with a focus on more class time, this could be detrimental. That extra time on the playground may actually boost test scores in all children. The great thing about introducing physical education at an early age in school is that it sets the tone for future exercise. Once a healthy habit like exercise is established, it tends to carry on. When people understand the importance, it becomes even more of a regular routine.
So, we know the benefits of exercise for all types of health. Not only does exercise help with chronic conditions, it also promotes wellness.
FITTING IN FITNESS
• Take the stairs instead of the elevator or escalator, for at least a few floors. If you have to take the escalator, make it a point to walk it.
• Walk or bike to nearby destinations instead of always driving.
• When at the mall doing your holiday shopping, park your car farthest from where you intend to shop.
• Get off the bus a few blocks early, or park a few blocks from work.
• Exercise while watching television, especially during commercials.
• Hide your remote control and get up to change TV channels or adjust the volume.
• Busy yourself with housework, such as vacuuming, washing the floors, polishing furniture, washing the windows or gift-wrapping.
• In the evenings, take your family for a walk around neighborhoods that have great holiday lights on the houses.
• Take the dog for a walk.
• Work in the garden or yard–raking the leaves or sweeping the patio.
• Go for a short walk before breakfast and after dinner.
• Spend half your lunch hour eating and the other half walking around the building or parking lot. Get your coworkers to join you.
• Walk up and down the stairs on your breaks at work.
• Several times a day, take a few moments to move around and stretch your legs, regardless of what you’re doing.
• When on your cell phone or cordless home phone, walk around while you talk.
• Clean up the garage or organize your closets or kitchen cupboards.
• Go shopping. You don’t have to buy anything, just walk the aisles and look at the items.
Remember: 10% is Genetics, 10% is FITNESS and 80% is NUTRITION. Go to Rosie.Herbalhub.com to find out more about great Cellular Nutrition
www.facebook.com/yourgreatshapetoday
Running/jogging (5 mph) 590
Bicycling (>10 mph) 590
Swimming (slow freestyle laps) 510
Aerobics 480
Walking (4.5 mph) 460
Heavy yard work (chopping wood) 440
Weight lifting (vigorous effort) 440
Basketball (vigorous) 440
*Calories burned per hour will be higher for persons who weigh more than 154 pounds (70 kg), and lower for persons who weigh less.
Adapted from: Dietary Guidelines for Americans 2005.
Many people tend to overestimate the calories burned through exercise, and assume that a little exercise will burn off the calories in any indulgence. The chart below gives the calories in various foods, and the amount and type of exercise needed to burn off those calories.
FOOD AMOUNT CALORIES TO BURN IT OFF…
Chocolate drop 1 drop 25 6 minutes of walking
Microwave popcorn 4 cups 140 20 minutes of biking
Potato skins with cheese and bacon 1 average serving 1,100 187 minutes of dancing
Candy bar 1 bar 280 30 minutes of singles tennis
Chocolate fudge brownie ice cream 1½ cups 780 90 minutes of playing racquetball
Potato chips 1 ounce 160 90 minutes of playing Frisbee
Stuffed crust pizza 2 slices 1,000 2½ hours of ice skating
Chocolate frosted donut 1 donut 360 1 hour of playing baseball
Mocha frappuccino with
whipped cream 16 ounces 380 130 minutes of playing billiards
Pumpkin pie with
whipped cream 1 slice 350 30 minutes jumping rope
Stuffing with gravy 1 cup stuffing, ½ cup gravy 425 100 minutes golfing (no cart)
Chocolate chip cookies 4 small 400 120 minutes of bowling
Mixed nuts ½ cups 435 165 minutes of dusting
Macaroni and cheese 1 cup 430 45 minutes of stair-climbing
Pecan pie 1 slice 500 60 minutes of swimming
Eggnog 1 cup 350 52 minutes of playing half-court basketball
Double burger with fries 1 burger & large fries 1,100 2 hours of jogging
Ranch dressing 2 tablespoons 150 30 minutes of doing aerobics
Mayonnaise 1 tablespoon 100 22 minutes of brisk walkingEXERCISE FOR BODY AND MIND
There are so many benefits to exercise, and every day, we are discovering new ones.A recent Newsweek article discussed how exercise can boost brain power and fight off diseases like Alzheimer’s–more incredible information in an already long list of benefits. New research in animalmodels has shown that exercise stimulates a hormone called IGF-I or insulin such as growth factor-I, which, in turn, goes to the brain to stimulate another brain-derived-neutrotrophic factor (BDNF). BDNF is believed to facilitate a process in which an animal’s brain nerve cells branch out and communicate with each other. In fact, research has supported that theory that a brain with lower levels of BDNF is challenged with retaining new information. How amazing is exercise–not only does it build the body, but the mind as well! Exercise not only slows the aging process in the brain, but reverses it. Research has also shown that active adults have less inflammation in the brain and fewer transient ischemic attacks, or ministrokes, which can impair cognition. People who exercise regularly tend to have higher levels of neurotransmitters that regulate mood, such as serotonin, dopamine and norepinepherine.With so many people on psychotropic medication, exercise is proving to be an inexpensive method of maintaining mental health. As with the body’s muscle mass, the same holds true for the brain: Use it or lose it. Within just a short month of stopping physical activity, the new brain tissue connections that were formed basically shrink down back to normal.
Many parents of children with attention deficit/hyperactivity disorder (ADHD) already know the benefits of physical activity on their children. It tends to help regulate their moods. An exercise prescription can often be given in conjunction with medication for these ADHD children/or may even replace a medication regimen.
This has broad-ranging implications for children in school and their curriculum. With so many schools having downsized the number of physical education classes with a focus on more class time, this could be detrimental. That extra time on the playground may actually boost test scores in all children. The great thing about introducing physical education at an early age in school is that it sets the tone for future exercise. Once a healthy habit like exercise is established, it tends to carry on. When people understand the importance, it becomes even more of a regular routine.
So, we know the benefits of exercise for all types of health. Not only does exercise help with chronic conditions, it also promotes wellness.
FITTING IN FITNESS
• Take the stairs instead of the elevator or escalator, for at least a few floors. If you have to take the escalator, make it a point to walk it.
• Walk or bike to nearby destinations instead of always driving.
• When at the mall doing your holiday shopping, park your car farthest from where you intend to shop.
• Get off the bus a few blocks early, or park a few blocks from work.
• Exercise while watching television, especially during commercials.
• Hide your remote control and get up to change TV channels or adjust the volume.
• Busy yourself with housework, such as vacuuming, washing the floors, polishing furniture, washing the windows or gift-wrapping.
• In the evenings, take your family for a walk around neighborhoods that have great holiday lights on the houses.
• Take the dog for a walk.
• Work in the garden or yard–raking the leaves or sweeping the patio.
• Go for a short walk before breakfast and after dinner.
• Spend half your lunch hour eating and the other half walking around the building or parking lot. Get your coworkers to join you.
• Walk up and down the stairs on your breaks at work.
• Several times a day, take a few moments to move around and stretch your legs, regardless of what you’re doing.
• When on your cell phone or cordless home phone, walk around while you talk.
• Clean up the garage or organize your closets or kitchen cupboards.
• Go shopping. You don’t have to buy anything, just walk the aisles and look at the items.
Remember: 10% is Genetics, 10% is FITNESS and 80% is NUTRITION. Go to Rosie.Herbalhub.com to find out more about great Cellular Nutrition
www.facebook.com/yourgreatshapetoday
HOW MUCH DOES IT TAKE
TO BURN IT OFF?
VIGOROUS PHYSICAL ACTIVITY APPROXIMATE CALORIES/HOUR FOR A 154-POUND PERSON*
When it comes to burning calories, most of us want to get as much mileage out of our exercise as possible. For many, the more calories we burn, the better we feel about our workout. While energy expenditure should not be the only measure of a good workout (remember: it’s good for you and it makes you feel better too!), it is helpful to know what a given activity might be costing you in terms of calories.
A word of caution, though, about counting calories: Simply burning more calories will take you only so far down the road to better health. A well-balanced, low-fat diet, plenty of rest and a healthy attitude are also essential. And, of course, all things in moderation–including exercise.
READING THE CHART:
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