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Something Healthy to Share With My SparkFriends

Sunday, November 11, 2012

EXERCISING 10 MINUTES A DAY CAN BOOST LIFE EXPECTANCY - Researchers pooled data on 650,000 people 40 and older in Sweden, U.S.

Even as little as 75 minutes a week of physical activity can extend your life by nearly two years, according to U.S. researchers who found some benefits regardless of body weight.

The study by Steven Moore of the U.S. National Cancer Institute and his co-authors also suggests that regular activity would boost life expectancy even more.

The researchers pooled data on 650,000 men and women aged 40 and older in Sweden and the U.S. who reported their activity levels.

The findings show that 75 minutes a week — or just over 10 minutes a day — was associated with 1.8 years of added life expectancy, compared to getting no leisure-time activity.

As well, brisk walking for 450 minutes a week, just over an hour a day, was associated with living 4.5 years longer.

"More leisure-time physical activity was associated with longer life expectancy across a range of activity levels and body mass index groups," they said in the November issue of the journal PLOS Medicine, published by the Public Library of Science.

Investigators also considered weight categories:

- Being active and at a normal weight — the best-case scenario — was associated with a gain of 7.2 years of life, compared with being inactive and in the highest obese category

- A normal-weight person who is inactive could face a loss of 4.7 years of life
"This finding may help convince currently inactive persons that a modest physical activity program is 'worth it' for healthy benefits, even if it may not result in weight control."

Long-term cigarette smoking reduces life expectancy by about 10 years, notes the study, which was funded by the U.S. National Cancer Institute and U.S. National Institutes of Health.

INTENSITY RULE OF THUMB
Between 2007 and 2009, only 15 per cent of adults were getting the recommended 150 minutes of moderate to vigorous physical activity to gain health benefits, according to Statistics Canada's Health Measures survey.

"As a good rule of thumb, if you're taking time and you have to think about your breathing and you feel that you're warm and sweaty afterwards, that's the type of activity we're looking at to get these health benefits," said Dr. Mark Tarnopolsky of the pediatrics department at McMaster University in Hamilton, Ontario where he studies how exercise helps metabolism such as repairing age-related damage.

What this study and others suggest is that it's the first 30 minutes of vigorous activity that gives the majority of benefits, Tarnopolsky added.

A journal editorial cautioned that participants self-reported their heights and weights and leisure-time physical activity, which may have been overestimated.

Other factors also could have influenced the findings in the observational study, although the researchers did take variables such as use of tobacco and alcohol into account.

OVERCOMING BARRIERS TO PHYSICAL ACTIVITY
"These findings reinforce the public health message that both a physically active lifestyle and a normal body weight are important for increasing longevity," the editors wrote.

The challenge is getting people to act on the knowledge that physical activity is important for health, said Spencer Moore, an assistant professor in the school of kinesiology and health studies at Queen’s University in Kingston, Ont.

"In our work, we focus on the importance of having supportive social (e.g., active peers) and built (e.g., available parks, walkable neighbourhoods) environments," Moore said in an email.

"Individuals make the decision to be physically active or not. Having supportive environments around us, however, help to make the healthy choice the easy choice."

Tanya Berry, Canada Research Chair in physical activity promotion at the University of Alberta in Edmonton, studies barriers to physical activity.
Time is the top reason cited for not exercising, said Berry.

In Toronto, Melissa Perugini, 20, said she gets no exercise. "Too busy with school and work. No time," she said.

But when people fill out diaries on how they spend their day, Berry adds, most would be able to carve out 35 or 40 minutes a day to at least go for a walk.

"When you're thinking about leisure-time physical activities, where are your priorities?" Berry said. "For a lot of people, physical activity isn't something they enjoy and it's not something that's a priority for them, so motivation becomes a big, big issue."

The immediate increases in energy levels and time spent together being active as a family can be motivating factors.

From: CBC, www.cbc.ca/news/health/story/2012/11
/07/physical-activity-life-expectancy.
html

  
  Member Comments About This Blog Post:

NYKIMMIE 11/15/2012 12:38PM

    emoticon

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DEDICATED2HIM 11/14/2012 10:36AM

    An interesting article. Thanks.

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HHB4181 11/13/2012 2:09PM

    good to know, thanks

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PEGGYO 11/11/2012 7:33PM

    thanks for sharing

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ANGRITTER 11/11/2012 5:43PM

    Dang. I am going to live longer? Not great news for me today. emoticon

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SEATTLE58 11/11/2012 4:14PM

    Wow, that IS exciting and thank you SO much for sharing that encouragement!

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SANDYCRANE 11/11/2012 3:40PM

    Looks like I have been adding on some years to my life.

emoticon

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BLC20 - Weekend 8 Challenge

Sunday, November 04, 2012

Make a meal plan & exercise plan for the week:

Today I made Kamut Pasta w/Tomato Veggie Meat Sauce for dinners this week, which I'm planning on having with a salad and a glass of milk each night.

I also made Gingery Carrot Soup w/Orange and Parsley that I'm going to take to work for lunch this week.

For exercise this week, I'm planning on doing exercise DVDs in the morning before work and if the weather stays dry, I'm hoping to walk at lunch time each day. I have my iPod charged up in case I have to walk alone.

Here's the schedule:

SUNDAY
- exercise is a ST DVD and bed yoga
- breakfast is PB and honey on toast w/tea
- lunch is Gingery Carrot Soup and a glass of milk
- snack is mushrooms and celery w/hummus
- dinner is the pasta I made

MONDAY
- exercise is a cardio DVD
- breakfast is PB and honey on toast w/tea
- snack is yogurt and fruit (apple, pear or grapes)
- walk at lunch time
- lunch is low-fat cottage cheese w/chopped cucumber, red pepper and olives plus a piece of fruit
- dinner is the pasta I made with a salad and a glass of milk

TUESDAY
- exercise is a ST DVD
- breakfast is PB and honey on toast w/tea
- snack is yogurt and fruit (apple, pear or grapes)
- walk at lunch time
- lunch is the carrot soup I made with a piece of fruit
- dinner is the pasta I made with a salad and a glass of milk

WEDNESDAY
- exercise is a cardio DVD
- breakfast is PB and honey on toast w/tea
- snack is yogurt and fruit (apple, pear or grapes)
- walk at lunch time
- lunch is low-fat cottage cheese w/chopped cucumber, red pepper and olives plus a piece of fruit
- dinner is the pasta I made with a salad and a glass of milk

THURSDAY
- exercise is a ST DVD to get my TnT points
- breakfast is PB and honey on toast w/tea
- snack is yogurt and fruit (apple, pear or grapes)
- walk at lunch time
- lunch is the carrot soup I made with a piece of fruit
- dinner is the pasta I made with a salad and a glass of milk

FRIDAY
- exercise is a cardio DVD
- breakfast is PB and honey on toast w/tea
- snack is yogurt and fruit (apple, pear or grapes)
- going out to lunch with a friend (I'm going to either order the chopped chicken salad for 280 calories or the Southwest potato skins for 700 calories. If I get the potato skins, I'll just have soup and salad for dinner. But if I get the salad, I'll have pasta again.)

SATURDAY
- exercise is a cardio DVD
- breakfast is PB and honey on toast w/tea
- snack is fruit
- lunch is soup with a glass of milk
- snack is popcorn
- dinner is fish w/a baked sweet potato and a salad and milk

Can you tell that I don't mind eating the same things over and over again? emoticon But the truth of the matter is that I hate having to cook when I get home from work; I'd much rather have everything ready.

  
  Member Comments About This Blog Post:

4-1HEALTHYCYNDI 11/6/2012 11:47AM

    Sounds like you have a great plan this week. I sometimes wish I could do the same as you, but my husband hates having the same meal two days in a row or often even in the same week. I totally get the hating to cook after getting home from work. I think this is one of the reasons I use a LOT of prepackaged foods or takeout.

Hope you have a fantastic week.

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ANGRITTER 11/5/2012 5:30AM

    I am completely with you on that one! I like to fill the crock pot with something good on Sunday and eat on it every day. If I lived alone, I would do this every week. Di is burned out on salad, but she can cook if she's hungry. I am still on salads until I get ALL of the weight off and lost one more pound. Looks like I may get to eat something different today. Well, that's what the scale said last night! I am hoping for a good weigh-in today on the LWRAD team. And a better weigh-in on Wednesday with our team!

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BECKYBETZ 11/4/2012 2:38PM

    I'm jealous of your planning! I am not that organized at all! The most I plan is to go to classes three times a week. What are you favorite DVD's? I have three Jazzercise DVD's that I really like. I just find I do better if I make it an "appointment emoticon " to exercise.

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The Earrings I Bought Today at a Craft Show

Saturday, November 03, 2012



Not bad for $38 total in my opinion.

  
  Member Comments About This Blog Post:

LJR4HEALTH 11/8/2012 8:18PM

    Very cute earrings

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NYKIMMIE 11/8/2012 8:24AM

    too cute!

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_LINDA 11/5/2012 12:45AM

    You did great! That is a steal of a deal! I haven't been to a craft show in ages.

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ITS_MY_TURN_NOW 11/4/2012 12:13PM

    Very pretty! I haven't been to a craft show in years. There are a few big ones around here during the holiday season so maybe this year I will get to one.
Thank you for showing us your earrings!

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ANGRITTER 11/4/2012 12:28AM

    They're cute. I rarely wear any earrings, but I have no reason to as I don't go out anywhere. I used to have tons and gave them all to my mom. I have become very simple in my old age.

The Southern Women's Show was here last week and it was a craft-type show but offered makeovers, mani-pedis, hairstyles, etc. Then there's tons of yard furniture for fall, plant ideas, mock kitchens... you get the idea.

A SOUTHERN WOMAN is supposed to worry about looking good and keeping a clean house and taking care of her man. But I've been before and it's fun - and the goodie bag is worth the $8 entrance fee!

Damn glad I was born in NY!

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TJCADDO 11/3/2012 8:17PM

    These are cute! I love Craft Shows. Glad that you went and picked up these treasures.

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Calories In, Calories Out - Day 4

Monday, October 29, 2012

Calories
Eaten 1,386
BMR* 2,001
Exercise 245
Total Burned 2,246
Differential -860


With these good differentials, I'm hoping for a good number on the scale on Wednesday.

  
  Member Comments About This Blog Post:

ANGRITTER 10/30/2012 2:46PM

    Well, you have to lose weight this week, don't you? Maybe I should do this for a week and see how I fare...

You're doing a great job!

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AELI2468 10/29/2012 8:13PM

    Way to go! Love tracking CICO to see how things are going!

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HI52J9 10/29/2012 7:29PM

    Just stopping by to wish you good luck with your weigh-in Wednesday!!!!

emoticon Jeanine, Mighty Mocha Hunters

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Calories In, Calories Out - Day 3

Sunday, October 28, 2012

Calories
Eaten 1,602
BMR* 2,001
Exercise 426
Total Burned 2,427
Differential -825

  
  Member Comments About This Blog Post:

ANGRITTER 10/29/2012 3:16PM

    Good for you! I have gained 4 pounds since last Wednesday because my parents have been here. Not a happy camper today.

So I guess I need to get back on track and sit down with my parents and lay out the ground rule son eating in this houes. Just got off the phone with mom and told her they can change the way they eat, or she can cook for her and dad, but that I cannot expect to cook for them every day as I will want to eat the way they do.

So I am back on my salads with protein and off the rice, potato salad and cole slaw they love so much! And the ribs, burgers, steaks, etc.

Now I have so much farther to go before weigh-in!

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JBELLEM 10/28/2012 7:28PM

    Hi! I'm 52 years old and on Day 3 as well! I just got home from the hospital with a couple of pulmonary embolisms, sooooo, I can't exercise right now--I'm just supposed to take it easy! I also have oesteoarthritis in my knees. Had a scope done on one of them earlier this year, and they are doing great!

Keep up the good work!! emoticon

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