Molly Morgan, our registered dietician, is the author of To Your Healthy Life.Style. Here you'll find past month's articles containing helpful advice and information on healthy eating, dairy foods, and Crowley products.

Calcium & Getting Active

Did you know? Studies show that over the course of a month 25% of adult Americans do not participate in any physical activity! [2002] Thirty-eight percent of students in grades 9 - 12 watched three hours or more of TV per day! [2003]

Staying active is an important part of maintaining your health! Physical activity helps to maintain or achieve a healthy weight, decrease depression and anxiety, and decreases the risk for certain diseases (e.g. diabetes and hypertension). Being inactive can result in an increased risk for many diseases, such as heart disease, diabetes, high blood pressure, osteoporosis, and some types of heart disease.

Calcium plays a role in exercise in a very interesting way! Calcium is actually a key player in how well our muscles contract because 1% of the calcium in our bodies is in the blood and soft tissue. To be certain that your muscles are working properly include three servings of calcium-rich foods every day. Checkout the To Your Healthy Life.Style. archive for more information on adequate calcium at every age.

In January 2005, the US Department of Health and Human Services launched the new Dietary Guidelines for Americans. One of the key elements of the report is guidelines for getting active! Before starting an exercise routine, consult your healthcare provider to ensure that you are starting a safe and effective program.

How much exercise is enough?

Adults

• 30 minutes of physical most every day to promote a healthy weight.
• 60 minutes of physical activity most days during adulthood to prevent unhealthy gradual weight gain.
• 60 - 90 minutes of physical activity most days during adulthood to sustain weight loss.

Children

• At least 60 minutes of activity on most (preferably) days of the week.

Older Adults

• Getting involved with regular physical activity to help decrease functional declines.

So what does "most every day mean?" For example, average at least five days of exercise per week means some weeks you may exercise a little less than five days and some weeks may be a little more than five days.

Making time for exercise

Making time for exercise can often be a challenge because our lives get so busy. It is important to review your daily routine and determine where and when you can squeeze in exercise! If you cannot find time to fit in 30 minutes all at one time, try taking three 10-minute brisk walks at different times during the day! Research has proven that 10 minutes of exercise three times a day is just as beneficial as 30 minutes total. Remember, some exercise is always better than none! Make getting active a priority!

Enjoying exercise

Do you enjoy exercising? If not, challenge yourself to find a type of exercise that you enjoy, this is essential. Below is a list of different activities and approximately how many calories are burned from doing them. Take a look at the list and try and find some new ways that you can get active! Keep in mind; activities that "count" toward your daily exercise goal are those activities that get your heart pumping (e.g. Like: brisk walking, jogging, aerobics, bike riding, yoga, etc.!) Although you can burn calories while washing windows, it is generally not considered to count towards the 30-minutes per day goal of exercise.

Calorie Expenditure for 30 minutes of Exercise

(Based on a 150# person)

How to Use This Table:

Exercise = Indicates the type of exercise.

Cal/hr/lb = how many calories, per hour, per pound are burned. If you are interested, take your weight (lbs) and multiply it by the number in this column to get a more accurate estimate on how many calories you would burn per hour. To calculate how many calories burned in a half-hour, simply divide the total in half.

Intensity = the rate at which you are exercising. BPM = beats per minute.

Calories = in this chart, the calories have been calculated for a half-hour of exercise.

RECOMMENDED LINKS FOR MORE INFORMATION ON GETTING ACTIVE:

The New Food Guide Pyramid: My Pyramid

American Council on Exercise – Fit Facts

Steps for a Healthier New York & Events in Broome County this Summer

Healthier US

REFERENCES:

• Nutribase Database.
• Dietary Guidelines for Americans 2005. US Department of Health and Human Services. US Department of Agriculture. See full document.

The information provided on our Web site is not a substitute for medical advice or treatment, nor is it intended to diagnose, treat, or cure an illness. Before starting a diet or exercise program, Crowley recommends you talk with your health care provider for consultation on what is right for you and your health.

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