January 19, 2016

Day 19: Heart-Healthy Exercise

There are at least 5 important reasons that exercise is essential for your body:
  • To lose excess weight and take strain off your body's systems
  • To improve cardiovascular (heart) health, reduce risk of disease, and live longer
  • To strengthen muscles, tendons, and bones to prevent injury
  • To have better physical fitness and increase your endurance to work and carry out activities.
  • To recover from an injury or surgery
There are also 5 less-critical, but common reasons why people make exercising a habit:
  • To feel good, confident, and happy with their bodies and to enjoy the endorphins afterwards
  • To be out in nature, breath deeply, and get fresh air (less in big cities and during winter)
  • To clear your mind and body of stresses and worries
  • To compete and socialize while exercising
  • To increase self-mastery and see how far you can push your body
An important distinction is to separate exercise from burning calories. Everything you do burns calories. It's like having your car running. In fact, you can't stop burning calories. Even sleeping you burn 60 calories an hour, or 500 calories for a full night's sleep! Exercise on the other hand is when you "do an activity requiring physical effort especially to sustain or improve health and fitness."

If you go to this website there is a calories calculator for 220 activities. Or this website has a 600-activity calculator. In both of them you can enter your weight and how many minutes and it will tell you how many calories of energy you will use/burn doing the various activities. See below, for some sample activities for a 160 lb person. I think you will be amazed.

Stay-at-home Moms and Dads burn:
  • Carrying boxes/groceries - 405 calories/hour
  • Playing with kids - 300-360 calories/hour depending on how vigorously
  • Vacuuming - 250 calories/hour
  • Feeding and bathing kids - 220 calories/hour
  • Taking care of kids and cleaning the house - 200 calories/hour
  • Shopping - 165 calories/hour
  • Cooking - 150 calories/hour
  • Driving - 150 calories/hour
  • Reading or watching TV - 70 calories/hour (notice how close these are to sleeping)
  • Sleeping/napping - 60 calories/hour
Occupations:
  • Firefighting (when on the scene) - 875 calories/hour
  • Farm work - 600 calories/hour
  • Heavy machine operation - 435 calories/hour
  • Construction - 400 calories/hour
  • Masseuse or Bakery Worker - 290 calories/hour 
  • Carpentry/Electrical Work - 250 calories/hour
  • Nursing - 225 calories/hour
  • Standing jobs - 175 calories/hour
  • Student - 125 calories/hour
  • Office/Computer work - 110 calories/hour

Home Maintenance:

  • Mowing the lawn – 435 calories/hour
  • Shoveling snow – 435 calories/hour
  • Digging/spreading dirt/sod – 365 calories/hour
  • Painting/heavy cleaning – 365 calories/hour
  • Gardening/weeding/pruning – 325 calories/hour
  • Snowblowing – 325 calories/hour
  • Raking – 310 calories/hour
  • Sweeping - 290 calories/hour
  • Trimming/Edging – 255 calories/hour
  • Walking and watering/fertilizing – 180 calories/hour 
Hobby Sports:
  • Rollerblading - 900 calories/hour
  • Rock climb ascending – 800 calories/hour
  • Martial Arts – 725 calories/hour
  • Rappelling or Ultimate Frisbee – 580 calories/hour
  • Scuba diving – 500 calories/hour
  • Skiing/Snowboarding/Sledding/Show Shoeing – 430-580 calories/hour
  • Hiking - 440 calories/hour
  • Kayaking/Rafting/Canoeing – 350-400 calories/hour
  • Badminton - 330 calories/hour
  • Golf or Dancing– 220-350 calories/hour
Gym/Indoor Exercise:
  • Stationary bike – 500-750 calories/hour
  • Stair stepping – 580-650 calories/hour
  • Push-ups/Sit-ups/pull-ups - 580 calories/hour
  • Circuit training w/minimal rest - 580 calories/hour
  • Elliptical – 525 calories/hour
  • Aerobics/Stepping – 365-725 calories/hour
  • Water aerobics – 290 calories/hour
  • Health riders – 290 calories/hour
  • Weight lifting – 220-430 calories/hour
  • Yoga/stretching – 180-250 calories/hour 
Outdoor Exercises:
  • Cycling or Running – 650-1200 calories/hour
  • Jump Rope – 600-900 calories/hour
  • Swimming/Water Polo – 500-800 calories/hour
  • Soccer or Racquetball – 500-725 calories/hour
  • Mountain Biking/BMX – 625 calories/hour
  • Basketball or Football or volleyball – 580 calories/hour
  • Hockey/Ice Skating – 500-580 calories/hour
  • Wrestling - 435 calories/hour
  • Tennis 360-580 calories/hour
  • Walking – 240-400 calories/hour
Isn't it hopeful and motivating to know that you can almost burn as many calories that you do at some sports by just going about your daily chores, activities, and hobbies? Your energy rates may vary based upon your weight, but isn't it fun to see a detailed list of activities and what they do for you?

Today's mission, should you choose to accept it, is to write down and calculate for the last 24 hours how many calories you burned. Add up your sleep, work, exercise, hobbies, and home time. It took me less than 2 minutes to do it and mine was 2,500 calories. Now imagine if you did this for a week? Write it on your calendar for a week. See if the act of recording it makes you want to do more.

On Thursday we are going more in-depth about heart healthy exercises, heart-rate zones, and give you tips to motivate you to get moving. If you can get better at at tracking your calories spent, then next week we will have a post that is focused more on calculating your caloric need and tracking the calories you eat. Just like your finances, once you know how much you make and how you spend, you can really start making a strategic plan to get out of debt.

As always, we invite you to submit your questions, comments, thoughts, and observations. We really do promise we will read and respond to them. You can log in to blogger with your gmail/YouTube account.
 
Scott 

#MoreFoodLessCrap @MorFoodLessCrap #NewYear #Health #Fitness #Exercise #Diet  
 

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