Time to Get Serious About Downsizing that Ring Around your Waist
It’s time to get serious about downsizing that ring around your waist. Eating better and become active every day will help you to reach your goals and you will feel better and have more energy to do all the things you want to do each day. Knowing how many active calories you are burning each day will be helpful accomplishing your goal of waist management!
Calories Count
It used to be said 3500 will make a pound of fat. If you divided the week by 7 if you cut 500 food calories a day in food, you could expect to lose a pound a week. But if you added an additional 250 calories a day in activity per day, you could lose weight even faster.
Calories Burned Through Daily Activity Counts
Below is a listing of Calories Burned for an Exercise Bout by a 150 Pound Person by Time for lots of activities. Listed are two exercise calculators for you to use.
Fitness Tracker Watches
If you have a fitness tracker watch that is another great way to keep up with your daily calorie burn. There are several great fitness tracker watches on the market today: KORETRACK Pro ($99.95- currently on sale for $49.99), Fit Bit ($149.95), Apple Watch ($449), Garmin ($249.99), Polar ($359).
Be Wise and Exercise
Research suggests regular exercise-daily activity can:
- Reduce mortality and the risk of recurrent breast cancer by 50%.
- Lower the risk of colon cancer by over 60%.
- Reduce the risk of developing Alzheimer’s disease by approximately 40%.
- Reduce the incidence of heart disease and high blood pressure by approximately 40%.
- Lower the risk of stroke by 27%.
- Lower the risk of developing type II diabetes by 58%.
- Be twice as effective in treating type II diabetes that the standard insulin prescription and can save $2250 per person per year when compared to the cost of standard drug therapy.
- Can decrease depression as effectively as Prozac or behavioral therapy.
- Research shows that a low level of physical activity exposes a patient to a greater risk of dying than does smoking, obesity, hypertension, or high cholesterol and for older men, regular exercise can decrease the risk of death by 40%.
- Active individuals in their 80s have a lower risk of death than inactive individuals in their 60s.
- Adults with better muscle strength have a 20% lower risk of mortality (33% lower risk of cancer specific mortality) than adults with low muscle strength.
- A low level of fitness is a bigger risk factor for mortality than mild-moderate obesity. It is better to be fit and overweight than unfit with a lower percentage of body fat.
- Regular physical activity has been shown to lead to a higher SAT scores for adolescents.
- In an elementary school setting, regular physical activity can decrease discipline incidents involving violence by 59% and decrease out of school suspensions by 67%.
Exercise-daily activity prevents or can help manage many health problems
- Stroke
- Metabolic Syndrome
- High Blood pressure
- Type 2 Diabetes
- Depression
- Anxiety
- Many types of Cancer
- Arthritis
- Falls
For most healthy adults, the Department of Health & Human Services & American Heart Association recommends:
- At least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous activity, or a combination.
- Strength training exercise for all major muscle groups at least 2 times per week. Using: free weights, weight machines or doing body-weight training.
- If you want to lose weight, increase your moderate aerobic exercise to 300 minutes of exercise or more.
Resource:
Exercise is Medicine website. https://www.exerciseismedicine.org/.
Calories Burned for an Exercise Bout by a 150 Pound Person by Time*
Exercise Time Calories Burned
Spinning
Light 1 hour 374
Moderate 1 hour 476
Vigorous 1 hour 714
Running
Running, Jogging 1 hour 476
Water Jogging 1 hour 544
Running in Place 30 minute 272
Swimming
Freestyle, Vigorous 30 minute 340
Freestyle, Slow 30 minute 238
Backstroke 30 minute 238
Breastroke 30 minute 340
Butterfly 30 minutes 374
Sidestroke 30 minutes 272
Lake Swimming 30 minutes 204
Treading, Vigorous 30 minutes 340
Treading, Moderate 30 minutes 136
Walking
Slow 2 mph 1 hour 170
Moderate 3 mph 1 hour 224
Brisk 4 mph 1 hour 340
Boot Camp 1 hour 476
Stair Climbing 1 hour 612
Elliptical
Light 1 hour 272
Moderate 1 hour 340
Vigorous 1 hour 408
Rowing Stationery Rower
Moderate 1 hour 476
30 minutes 238
Vigorous 1 hour 578
30 minutes 289
Dancing
Aerobic low impact 1 hour 340
Aerobic high impact 1 hour 476
Line Dancing 1 hour 306
Video Game WII Dance 1 hour 306
Conditioning, Calisthenics
Moderate 30 minutes 119
Vigorous 30 minutes 272
Weight Training
Moderate 30 minutes 102
Vigorous 30 minutes 204
Pilates
Beginner 1 hour 204
Intermediate 1 hour 340
Advanced 1 hour 408
Yoga
Hot Yoga 1 hour 408
Ashtanga/Power 1 hour 476
Hatha Yoga 1 hour 170
Stretching 20 minutes 57
Basketball
Game 1 hour 544
Non-game 1 hour 408
Shooting Baskets 30 minutes 153
Soccer
Competitive 1 hour 630
Soccer, Casual 1 hour 476
Volleyball
Beach Volleyball 1 hour 544
Competitive 1 hour 544
Non-competitive 1 hour 204
Water Volleyball 1 hour 204
*https://www.webmd.com/fitness-exercise/healthtool-exercise-calculator
By Barbara Day, M.S., R.D. is a registered dietitian with a Master’s Degree in clinical nutrition. She is the Chief Blog Organizer for www.DayByDayLiving.net
Barbara worked as a research nutritionist with the military’s tri-service medical school & working as a performance nutrition consultant to Navy SEALS’ BUD/S Training Program and West Coast active Navy SEAL Teams. Barbara is the former nutrition performance consultant to the University of Louisville Athletic Department. She is the author of Fast Facts on Fast Food For Fast People and High Energy Eating Sports Nutrition Workbook for Active People used by the University of Louisville, University of Tennessee Lady Vols and the Tennessee football program, the LSU basketball program, the Buffalo Bills, the Cleveland Browns and by the United States Navy SEALs.
The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 50 years of experience in promoting healthy lifestyles to consumers. Barbara is a former runner who walks, a spinner, pickleball player, hiker, a mother and grandmother to 13 grandchildren.
