Home Heart Healthy Tips OSU Extension: Tips to start off healthy in the new year - Lancaster Eagle Gazette

OSU Extension: Tips to start off healthy in the new year - Lancaster Eagle Gazette

7 min read


Connie Smith

Published 6:40 AM EST Jan 10, 2019

Well, we are 10 days into the New Year, I am trying to keep some of my New Year’s Resolutions.. First off, I have been doing more walking and other exercise since the first of the year especially with the great weather, but I haven’t been losing much weight?

Boosting your activity is always good. It’s no surprise that most Americans need more exercise. Even worse, only one-quarter of teens in high school get enough. So, no matter what the scale says, keep it up.

With weight loss, it is important to remember that exercise is only part of the equation, and many studies indicate that it’s a smaller part than you might think. Although both physical activity and eating right play a role, research indicates that reducing calories is far more important in shedding pounds.

It’s easy to overestimate the calories you think you might be burning when you take a nice, brisk walk. Everybody — and every body — is different, but you can go beyond taking a wild guess by using online tools to help you gauge what you might be burning off.. Here are some examples for a 150-pound person:

A half-hour casual walk (a mile in 30 minutes): 68 calories. That won’t even burn off the 80 calories in one Snickers Fun Size candy bar.

A half-hour very brisk walk (a mile in 15 minutes): 170 calories, not enough to expend the 240 calories in a 20-ounce bottle of Coca-Cola.

An hour of very fast cycling (12-13 mph): 544 calories. That’s significant, but it wouldn’t be enough to offset the 430 calories in a Cinnamon Crunch Bagel plus the 130 calories in reduced-fat plain cream cheese you put on it.

Calorie-wise, passing on one or two treats each day adds up. Water is a great zero-calorie choice of beverage. It bears repeating that physical activity in and of itself provides health benefits. How much is recommended?

Adults should get 150 minutes of moderate-intensity or 75 minutes of vigorous aerobic activity over the course of a week. Moderate activity is enough to increase your breathing and heart rate, but you should still able to talk during the activity. With vigorous activity, such as jogging or running, you can’t say more than a few words without taking a breath. Adults also need muscle-strengthening activities that work all the major muscle groups two or more days a week. Children should get an hour of moderate-intensity activity every day.

SOURCE: Carol Smathers, Ohio State University Extension specialist in Youth Nutrition and Wellness.

Put a freeze on winter fires

Home fires occur more in the winter than in any other season of the year. As you stay warm and cozy this winter season, be fire smart. Did you know that half of all home heating fires occur in December, January and February? While much of this article, might seem like common sense to many, it is always good to review winter heating safety tips. Heating equipment is involved in one in every seven reported home fires and one in every five home fire deaths.

Keep anything that can burn three feet from any heat source like radiators, fireplaces, wood stoves or space heaters. Plug only one heat producing appliance, such as a space heater, into an electrical outlet at a time.

Keep portable generators outside away from the windows and as far away as possible from your home. Install smoke and carbon monoxide detectors as a first alert to excessive heat or CO accumulation. Test and replace their batteries annually.

Have a qualified professional clean and inspect your chimney and vents each year.

Store cooled ashes in a tightly covered metal container and keep it at least 10 feet from your home and nearby buildings.

Upcoming events

Fertilizer REcertification: Jan. 17, 12:30 to 1:30 p.m. (immediately before Pesticide REcertification on this date). Feb. 5, 4:30 to 5:30 pm (immediately before Pesticide REcertification on this date)

Pesticide REcertification: Jan. 17, 1:30 to 4:30 p.m. (immediately after Fertilizer REcertification on this date). Feb. 5, 5:30 to 8:30 p.m. (immediately after Fertilizer REcertification on this date)

Please call OSU Extension in Fairfield County at 740-652-7260 with questions or for more details.

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