Barbara Day, M.S., R.D., C.N.
Now that you are through the holidays and ready to follow through on those New Year’s resolutions to lose weight, you need to balance what you eat with your caloric expenditure so the pounds don’t add up to that ring-around-your waist. Adding an effective exercise program to those resolutions needs to be part of the plan.
Be Wise and Exercise for the Health of It
Becoming more active by exercising regularly will help ensure saddle bags don’t become a problem, but the big pay-off is the positive effect that exercise has on your head-to-toe health. In fact, “being physically active is the stimulus that gets most organs in the body to work their best,” says exercise expert from Tufts University, Miriam Nelson, Ph.D. author of “Strong Women, Strong Bones.” “If you’re not active, it affects all body systems, literally down to the cellular level, where your ability to transfer oxygen from the bloodstream to cells is diminished and the number of power-producing mitochondria in your cells is less.” The good news is that it’s never too late to start moving.
Top Ten Reasons Why You Should Exercise
- Helps prevent diabetes
- Helps Prevent cancer
- Helps to strengthen your brain
- Makes your heart strong
- Is effective for stroke prevention
- Maintains healthy muscles
- Promotes healthy bones
- Maintains mental health
- Keeps weight in balance
- Strengthens the immune system
Calories in Calories Out
Depending on where you are in your back-into-shape plan, calories do count. But if you decide to eat snacks, desserts and pizza or partake in alcoholic beverages, then you need to pay the price by running or walking, either inside on a treadmill or outside, doing yoga, rowing, cycling or even dancing. For example:
One Chocolate Chunk Chewy Bar or an ounce of fat-free pretzels is 110 calories.
Activity 110 calorie burn/130# 110 calorie burn/170#
Running 11 min/mile 12 minutes 10 minutes
Walking, treadmill 3 mph 25 minutes 19 minutes
Yoga 30 minutes 22 minutes
Moderate rowing 15 minutes 11 minutes
Ballroom dancing 37 minutes 28 minutes
Cycling 9.4 mph 19 minutes 14 minutes
Cheesecake 1/6 pie is 257 calories.
Activity 257 calorie burn/130# 257 calorie burn/170#
Running 11 min/mile 32 minutes 24 minutes
Walking, treadmill 3 mph 58 minutes 45 minutes
Yoga 69 minutes 53 minutes
Moderate rowing 36 minutes 28 minutes
Ballroom dancing 86 minutes 65 minutes
Cycling 9.4 mph 44 minutes 33 minutes
1 slice of Beef Pan Pizza from Pizza Hut® (large 14” pizza) is 290 calories.
Activity 290 calorie burn/130# 290 calorie burn/170#
Running 11 min/mile 36 minutes 51 minutes
Walking, treadmill 3 mph 66 minutes 50 minutes
Yoga 78 minutes 60 minutes
Moderate rowing 41 minutes 31 minutes
Ballroom dancing 97 minutes 74 minutes
Cycling 9.4 mph 50 minutes 38 minutes
One 12-ounce beer is 147 calories.
Activity 147 calorie burn/130# 147 calorie burn/170#
Running 11 min/mile 17 minutes 14 minutes
Walking, treadmill 3 mph 33 minutes 26 minutes
Yoga 39 minutes 30 minutes
Moderate rowing 21 minutes 15 minutes
Ballroom dancing 49 minutes 37 minutes
Cycling 9.4 mph 25 minutes 19 minutes
The Take-Home Message on Physical Activity
• To lower your risk of heart disease, diabetes and cancer, you need at least 30 minutes of moderate-intensity aerobic exercise like fast walking, cycling or running/jogging each day.
• To lose weight and keep it off, you need 60 to 90 minutes a day of moderate-intensity aerobic exercise.
• To stay on track, keep a food and activity diary.
• Find a training group or training buddy to help keep you engaged in your active lifestyle.
Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition. The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues. Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHEALTHWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 12 grandchildren.