The calorie calculator will give you a rough idea of how many calories you will burn off by getting active.
Whenever we move about we use extra energy. The heavier someone is, the more energy they use doing the same activity as someone lighter, and strenuous activities use up more energy than easier ones.
The amount of energy people use can vary widely even if they seem to be a similar build or age. The calorie calculator is a rough guide to the number of calories you can use by doing different activities.
Weight-loss goals can mean the difference between success and failure. Well-planned weight-loss goals keep you focused and motivated. They provide a plan for change as you think about and transition into your healthy lifestyle.
But not all goals are helpful. Unrealistic and aggressive weight-loss goals - for example, losing 10 pounds each week or fitting into your high school jeans - undermine your efforts. They're difficult, if not impossible, to meet. And if your goals are beyond reach, you're more likely to feel frustrated and discouraged and leave your weight-loss plans by the wayside.
So how do you create weight-loss goals that will help, not hinder, your weight-loss efforts? These 10 tips can get you started.
* Personalize your goals. Set goals that are within your capabilities and take into account your limitations. Also, take into account your personal fitness level, health concerns, available time and motivation. Tailoring your expectations to your personal situation helps you set achievable goals.
* Aim for realistic weight-loss goals.Healthy weight loss occurs slowly and steadily. Aim to lose 1 to 2 pounds a week. To do this, you need to burn 500 to 1,000 calories more than you consume each day through a low-calorie diet and regular exercise. Losing weight more rapidly usually means losing water weight or muscle tissue, rather than fat.
* Focus on the process. Make your goals "process goals", such as exercising regularly, rather than "outcome goals," such as losing 50 pounds. Changing your process - your habits - is the key to weight loss. Make sure that your process goals are realistic, specific and measurable. For example, set out to walk for 30 minutes a day, five days a week.
* Think short term and long term. Short-term goals keep you engaged on a daily basis, but long-term goals motivate you over the long haul. Your short-term goals (for example, running 30 minutes every day) can become stepping stones to reaching long-term goals (running in a marathon).
* Write it down. When planning your goals, write everything down and go through all the details. When and where will you do it? How will it fit into your schedule? What do you need to get started?
* Pick a date. Timing is crucial, often making the difference between success and failure. Choose a definite start date and don't put that date off for anything. Be sure to account for life circumstances that might hamper your efforts, such as work or school demands or relationship problems. You may need to resolve some issues before starting.
* Start small. It's helpful to plan a series of small goals that build on each other instead of one big, all-encompassing goal. Remember that you're in this for the long haul. Anything you undertake too intensely or too vigorously will quickly become uncomfortable and you're more likely to give it up.
* Plan for setbacks. Setbacks are a natural part of behavior change. Everyone who successfully makes changes in his or her life has experienced setbacks. Identifying potential roadblocks and brainstorming specific strategies to overcome them can help you stay on course.
* Evaluate your progress. Review your goals each week. Were you able to successfully meet your goals last week? Think about what worked and what didn't. Make plans for how you will reach your goals this week.
* Reassess and adjust your goals as needed. Be willing to change your goals as you progress in your weight-loss plan. If you started small, you might be ready to take on larger challenges. Or, you might find that you need to adjust your goals to better fit your new lifestyle.
* Best results with "aerobic exercise" * Best after weeks of regular exercise * Best benefits to those who are low fit to begin with * Best benefits for those high in anxiety to begin with
Reduced depression
* Best after weeks of regular exercise * Best when done several times a week * Best with more vigorous exercise * Best for those who are more depressed (needs more research)
If you already have diabetes and would like to get pregnant, your chances of having a healthy baby are good. But, it's important to plan your pregnancy and follow these steps:
* Get your diabetes under control before you get pregnant. Try to get your blood sugar under control three to six months before you get pregnant.
* Always keep your blood sugar under control during your pregnancy. Keep food, exercise, and insulin in balance. Talk with your doctor or a registered dietitian to help you follow a special meal plan. Remember, as your baby grows, your body changes, and these changes will affect your sugar levels. If your blood sugar rises too high, the increased sugar crossing into the placenta can result in a large, over-developed fetus with birth defects or an infant with blood sugar level problems.
* Be sure to get enough of the B vitamin folic acid, every day. Women with diabetes might be at increased risk for having a baby with a serious birth defect. Getting enough folic acid each day can help reduce this risk.
Gestational diabetes is a form of diabetes that begins during pregnancy and usually goes away after the birth of the baby. If you have gestational diabetes, this means that you have a high amount of sugar in your blood during pregnancy. This form of diabetes can be controlled through diet, medication, and exercise, but if left untreated, gestational diabetes can cause health problems for both you and your baby. If you develop gestational diabetes, your doctor will refer you to a registered dietitian who can help you with special meal plans to control your blood sugar.
Regular Physical activity(exercise) can help protect you from heart disease and stroke, high blood pressure, no insulin-dependent diabetes, obesity, back pain, osteoporosis, and can improve your health, mood and help you to better manage stress.
Exercise increases your overall health and your sense of well-being, which puts more pep in your steps every day. But exercise also has some direct stress-busting benefits. - It pumps up your endorphins. Physical activity helps to bump up the production of your brain's feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner's high, a rousing game of tennis or a nature hike also can contribute to this same feeling.
- It's meditation in movement. After a fast-paced game of racquetball or several laps in the pool, you'll often find that you've forgotten the day's dilemmas and irritations and concentrated only on your body's movements. As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything that you do.
- It improves your mood. Regular exercise can increase self-confidence and lower the symptoms associated with mild depression and anxiety. This can ease your stress levels and give you a sense of command over your body and your life.
Exercise = less stress
Whatever you do, don't think of exercise as just one more thing on your to-do list. Find an activity you enjoy - whether it's an active tennis match or a meditative meander down to a local park and back - and make it part of your regular routine. Any form of physical activity can help you unwind and become an important part of your approach to easing stress.
Drinking too much alcohol can, over time, damage your heart and raise your blood pressure. If you drink alcohol, you should do so moderately. For women, moderate drinking means one drink per day. For men, it means two drinks per day. One drink counts as:
- 5 ounces of wine - 12 ounces of beer - 1 1/2 ounces of 80-proof hard liquor
Research suggests that moderate drinkers are less likely to develop heart disease than people who don't drink any alcohol or who drink too much. Red wine drinkers in particular seem to be protected to some degree against heart disease. Red wine contains flavonoids (FLAY-vuh-noidz), which are thought to prevent plaque buildup. Flavonoids also are found in:
- red grapes - berries - apples - broccoli
On the other hand, drinking more than one drink per day increases the risks of certain cancers, including breast cancer. And if you are pregnant, could become pregnant, or have another health condition that could make alcohol use harmful, you should not drink.
With the help of your doctor, decide whether moderate drinking to lower heart attack risk outweighs the possible increased risk of breast cancer or other medical problems.
Stretching, or flexibility, exercises are an important part of your physical activity program. They give you more freedom of movement for your physical activities and for everyday activities such as getting dressed and reaching objects on a shelf. Stretching exercises can improve your flexibility but will not improve your endurance or strength.
How Much, How Often
-Do each stretching exercise 3 to 5 times at each session. -Slowly stretch into the desired position, as far as possible without pain, and hold the stretch for 10 to 30 seconds. Relax, breathe, then repeat, trying to stretch farther.
Safety
* Talk with your doctor if you are unsure about a particular exercise. For example, if you've had hip or back surgery, talk with your doctor before doing lower-body exercises. * Always warm up before stretching exercises. Stretch after endurance or strength exercises. If you are doing only stretching exercises, warm up with a few minutes of easy walking first. Stretching your muscles before they are warmed up may result in injury. * Always remember to breathe normally while holding a stretch. * Stretching may feel slightly uncomfortable; for example, a mild pulling feeling is normal. * You are stretching too far if you feel sharp or stabbing pain, or joint pain — while doing the stretch or even the next day. Reduce the stretch so that it doesn't hurt. * Never "bounce" into a stretch. Make slow, steady movements instead. Jerking into position can cause muscles to tighten, possibly causing injury. * Avoid "locking" your joints. Straighten your arms and legs when you stretch them, but don’t hold them tightly in a straight position. Your joints should always be slightly bent while stretching.
Progressing
You can progress in your stretching exercises. For example, as you become more flexible, try reaching farther, but not so far that it hurts. You can use the Flexibility Daily Record to keep track of your flexibility exercises.
Swimming is one of the most popular sports in world. World is surrounded by water and swimming is one of our great passions. As well as being fun, swimming is a great way to keep fit, stay healthy and make friends. Swimming is a healthy activity that you can continue for a lifetime. It is a low-impact activity that has many physical and mental health benefits.
Swimming for recreation
Swimming is a great recreational activity for people of all ages. Recreational swimming can provide you with a low-impact workout and it’s also a good way to relax and feel good. Common swimming styles in recreational swimming are breaststroke, backstroke, side stroke and freestyle.
Competitive swimming
Some people who enjoy swimming want to take it to a competitive level. This can provide the health benefits of a vigorous workout as well as the fun and thrill of competition. The main strokes used in competitive swimming are breaststroke, freestyle, backstroke and butterfly. The distances swum in competition swimming can vary from 50 meters in a pool to much further distances in open water.
Benefits :
60 years and over
- Excellent form of exercise, low impact activity, relaxing and increases muscle strength. - Important social aspects - 50+ sessions available at all sites - Also take advantage of other activities at including the Health fitness including aqua aerobics
Under 16's
- Excellent exercise and a good way of burning of energy - Improves confidence and is overall great fun - Generally improves participation levels in physical activity rather than sedentary based activities, helping to combat rising obesity levels amongst under 16's - Family cohesion - swimming is a fun and healthy way to spend time together as a family
Some general tips
Before you dive in: * Make sure you know how to swim. * Choose a safe environment. * Warm up and stretch your muscles and joints before entering the water. * Have plenty of fluids on hand and drink regularly. * Don’t overdo it if you’re just starting out. * See your doctor if you haven’t exercised for a long time.
To know if you are exercising hard enough and at a safe level, you will need to figure out your target heart rate. Your target heart rate can depend on the type of exercise you are doing.
Moderate exercise includes activities like fast walking, swimming, dancing, or water aerobics.
Vigorous exercise includes activities like jogging, aerobics, basketball, fast swimming, or fast dancing. This level of exercise is more intense.
To figure out your target heart rate:
1.Stop exercising briefly to take your heart rate (pulse). Take it within 5 seconds of when you stop exercising. We recommend taking your pulse at the wrist (as shown in the picture). You can feel your pulse on your wrist in line with the thumb. Place the tips of the index and middle fingers over the artery and press lightly. Do not use the thumb since it has a pulse of its own. Take a full 60-second count of the heartbeats, or take it for 30 seconds and multiply by 2. Start the count on a beat, which is counted as "zero."
2.Later, when you're back on your computer, using the calculator, figure out your target heart rate. The calculator will give your maximum and minimum heart rate. This is called your target zone. See if the number, you remembered as your pulse falls within this zone. Try to exercise in this zone.
You can also try using the talk/sing test to make sure you are working out at the right level.
* If you can talk while you are doing a physical activity, you are probably moving at a pace that is good for you. * If you are too breathless to talk, you should slow down. * If you can sing while you are doing a physical activity, you may not be working hard enough; so, you should pick up the pace!
You may be looking to measure your exercise success in pounds, or by how much weight you lose. If so, it is important to know that muscle weighs more than fat, so weighing yourself won’t tell you if you are fit. Being able to exercise in your target heart rate zone is a better sign of your fitness level. It is still important to be at a healthy weight for your age, which can be measured by your Body Mass Index (BMI).
The best way to lose weight is to use more calories than you take in. You can do this by following a healthy eating plan and being more active. Before you start a weight-loss program, talk to your doctor.
Safe weight-loss programs that work well:
- set a goal of slow and steady weight loss — 1 to 2 pounds per week - offer low-calorie eating plans with a wide range of healthy foods - encourage you to be more physically active - teach you about healthy eating and physical activity - adapt to your likes and dislikes and cultural background - help you keep weight off after you lose it
A healthy lifestyle involves many choices. Among them, choosing a balanced diet or eating plan. So how do you choose a healthy eating plan? Let's begin by defining what a healthy eating plan is.
According to the Dietary Guidelines for Americans, a healthy eating plan:
* Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. * Includes lean meats, poultry, fish, beans, eggs, and nuts. * Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. * Stays within your daily calorie needs.
Eat Healthfully and Enjoy It!
A healthy eating plan that helps you manage your weight includes a variety of foods you may not have considered. If "healthy eating" makes you think about the foods you can't have, try refocusing on all the new foods you can eat.
Fresh fruits - don't think just apples or bananas. These are great choices, but try some "exotic" fruits, too. How about a mango? Or a juicy pineapple or kiwi fruit! When your favorite fresh fruits aren't in season, try a frozen, canned, or dried variety of a fresh fruit you enjoy. One caution about canned fruits is that they may contain added sugars or syrups. Be sure and choose canned varieties of fruit packed in water or in their own juice.
Fresh vegetables - try something new. You may find that you love grilled vegetables or steamed vegetables with an herb you haven't tried like rosemary. You can saute vegetables in a non-stick pan with a small amount of cooking spray. Or try frozen or canned vegetables for a quick side dish - just microwave and serve. When trying canned vegetables, look for vegetables without added salt, butter, or cream sauces. Commit to going to the produce department and trying a new vegetable each week.
Calcium-rich foods - you may automatically think of a glass of low-fat or fat-free milk when someone says "eat more dairy products." But what about low-fat and fat-free yogurts without added sugars? These come in a wide variety of flavors and can be a great dessert substitute for those with a sweet tooth.
A new twist on an old favorite - if your favorite recipe calls for frying fish or breaded chicken, try healthier variations using baking or grilling. Maybe even try a recipe that uses dry beans in place of higher-fat meats. Ask around or search the internet and magazines for recipes with fewer calories - you might be surprised to find you have a new favorite dish!
Vital at every age for healthy bones, exercise is important for treating and preventing osteoporosis. Not only does exercise improve your bone health, it also increases muscle strength, coordination, and balance, and it leads to better overall health.
1).Why Exercise? 2).The Best Bone Building Exercise 3).Exercise Tips 4).A Complete Osteoporosis Program
1).Why Exercise?
Like muscle, bone is living tissue that responds to exercise by becoming stronger. Young women and men who exercise regularly generally achieve greater peak bone mass (maximum bone density and strength) than those who do not. For most people, bone mass peaks during the third decade of life. After that time, we can begin to lose bone. Women and men older than age 20 can help prevent bone loss with regular exercise. Exercising allows us to maintain muscle strength, coordination, and balance, which in turn helps to prevent falls and related fractures. This is especially important for older adults and people who have been diagnosed with osteoporosis.
2).The Best Bone Building Exercise
The best exercise for your bones is the weight-bearing kind, which forces you to work against gravity. Some examples of weight-bearing exercises include weight training, walking, hiking, jogging, climbing stairs, tennis, and dancing. Examples of exercises that are not weight-bearing include swimming and bicycling. Although these activities help build and maintain strong muscles and have excellent cardiovascular benefits, they are not the best way to exercise your bones.
3).Exercise Tips
If you have health problems - such as heart trouble, high blood pressure, diabetes, or obesity - or if you are age 40 or older, check with your doctor before you begin a regular exercise program.According to the Surgeon General, the optimal goal is at least 30 minutes of physical activity on most days, preferably daily.Listen to your body. When starting an exercise routine, you may have some muscle soreness and discomfort at the beginning, but this should not be painful or last more than 48 hours. If it does, you may be working too hard and need to ease up. Stop exercising if you have any chest pain or discomfort, and see your doctor before your next exercise session.
If you have osteoporosis, ask your doctor which activities are safe for you. If you have low bone mass, experts recommend that you protect your spine by avoiding exercises or activities that flex, bend, or twist it. Furthermore, you should avoid high-impact exercise to lower the risk of breaking a bone. You also might want to consult with an exercise specialist to learn the proper progression of activity, how to stretch and strengthen muscles safely, and how to correct poor posture habits. An exercise specialist should have a degree in exercise physiology, physical education, physical therapy, or a similar specialty. Be sure to ask if he or she is familiar with the special needs of people with osteoporosis.
4).A Complete Osteoporosis Program
Remember, exercise is only one part of an osteoporosis prevention or treatment program. Like a diet rich in calcium and vitamin D, exercise helps strengthen bones at any age. But proper exercise and diet may not be enough to stop bone loss caused by medical conditions, menopause, or lifestyle choices such as tobacco use and excessive alcohol consumption. It is important to speak with your doctor about your bone health. Discuss whether you might be a candidate for a bone mineral density test. If you are diagnosed with low bone mass, ask what medications might help keep your bones strong.
Regular exercise can be an effective way to treat some forms of depression. Physical activity alters brain chemistry and leads to feelings of wellbeing. Exercise can also be an effective treatment for anxiety. Some research studies indicate that regular exercise may be as effective as other treatments like medication to relieve mild to moderate depression. Generally, exercise has a place in treatment as part of a comprehensive approach to the illness. Depression explained
Everyone feels sad from time to time, but depression is characterized by prolonged feelings of sadness, dejection and hopelessness. One in four women and one in six men will suffer from depression at some point in their lives.
Depression is a complicated illness, which can involve a number of contributing factors such as genes, environment, lifestyle, brain chemicals, psychology and personality.
Depression, health and heart attacks
On average, depressed people only exercise about half as much as people who aren’t depressed. This lack of cardiovascular fitness puts a depressed person at an increased risk of heart attack. It also seems that depression and exercise influence each other – a sedentary lifestyle increases the risk of depression and depression increases the likelihood of a sedentary lifestyle.
The brain chemical serotonin
Serotonin is an important brain chemical (neurotransmitter) that contributes to a range of functions, including sleep and wake cycles, libido, appetite and mood. Serotonin has been linked to depression.
Some researchers have found that regular exercise, and the increase in physical fitness that results, alters serotonin levels in the brain and leads to improved mood and feelings of wellbeing. Some research indicates that regular exercise boosts body temperature, which may ease depression by influencing the brain chemicals.
Other therapeutic benefits of exercise
Apart from changes in brain chemistry, there are other factors that may help explain the benefits of exercise: - The person experiences a boost to their self-esteem because they take an active role in their own recovery. - Some forms of exercise, such as team sports, are also social events. - Physical activity burns up stress chemicals, like adrenaline, which promotes a more relaxed state of mind. - An enjoyable bout of exercise may be distracting enough to break the vicious cycle of pessimistic thinking.
Interrupting the sedation of critically ill patients in the intensive care unit (ICU) to engage them in brief physical therapy may lead to better outcomes, a new study suggests.As noted by researchers writing in the May 13 online edition of The Lancet, weakness and neuropsychiatric disease are often complications of the immobilization caused by long-term sedation in the ICU.
The new randomized, controlled trial involved 104 patients who were on mechanical ventilators for less than 72 hours but were expected to continue on ventilation for another 24 hours. A team led by Dr. John Kress of the University of Chicago assigned 49 of the patients to daily interruption of sedation and early exercise and mobilization, while the other 55 patients received standard care.The team then tracked patients after discharge for signs of "independent functional status" -- the ability to walk unaided and carry out six tasks of daily living.
According to the Chicago researchers, 59 percent of those who got the early exercise achieved that functional milestone over four weeks of follow-up, compared to 35 percent in the standard care group. Early physical therapy also cut the rate of delirium episodes in half and reduced the number of days in which patients required a ventilator."A strategy for whole-body rehabilitation -- consisting of interruption of sedation and physical and occupational therapy in the earliest days of critical illness -- was safe and well-tolerated, and resulted in better functional outcomes at hospital discharge, a shorter duration of delirium, and more ventilator-free days compared with standard care", the researchers wrote.
Writing in an accompanying commentary, Dr. Stephan M. Jakob and Dr. Jukka Takala, of University Hospital, Switzerland, noted that "exercise should have a central role in the treatment of critically ill patients... Although physiotherapy is commonly administered to patients in intensive care during recovery from critical illness in the USA, the frequency and type of physiotherapy greatly varies between the type of hospital and clinical scenarios”.
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