The many reasons you need variety in your workouts

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The many reasons you need variety in your workouts.

Are you a person of habit? You go to the gym at the same time every day, run through a strength training routine, and check your workout off your list. Or maybe you switch things up a little by alternating days you work upper and lower body, but other than that you stick to a similar workout day in and day out.

Getting exercise is vital, but you may be missing out on other parts of fitness if you do the same workout every time you go to the gym. Keep reading to find out what cross-training is and why you should make it part of your routine.

Go for Variety

Someone who does several different types of exercise to reach a specific fitness goal. This could be a football player who wants to increase his strength and endurance so he does weight training, swimming, and sprinting exercises in addition to practicing football. A soccer player may take up cycling to build her aerobic capacity or tennis to improve speed and quickness. For the average person who’s not into sports, however, cross-training is just as important. To do it, you’ll alternate between various workouts throughout the day, week, or month.

Benefits of Variety

Doing the same workout day in and day out can get boring. If you’re not being challenged or learning new skills, it’s easy to become weary of exercise. Burnout is a risk when you no longer enjoy your workouts. Mixing things up with cross-training keeps you interested and engaged in exercise.

Cross-training also lowers your chances of injury. Repetitive use of the same muscles and joints by doing the same movements over and over puts you at risk for overuse injury. By doing various types of workouts you build total body strength instead of creating muscle imbalances that can cause injury.

If done correctly, cross-training allows you a chance to let your muscles rest between workouts. Someone who typically runs for his workouts but takes breaks doing lower impact exercises such as cycling or swimming, lowers the risk of suffering a leg or foot injury.

Reached a plateau in weight loss? You may need to cross-train. Over time, as your body adapts to the same workout and is no longer challenged, your calorie burn slows down. Rev your metabolism and burn more calories by changing things up with a new workout.

You may have thought you were in shape from your spin class until you hiked in the mountains all day. Cross-training is one way to improve your overall fitness. Instead of maintaining your fitness, why not seek to constantly improve? Build muscle, strengthen different muscle groups, improve aerobic endurance, develop new skills, and increase flexibility in multiple areas of the body that may get neglected when you stick to the same workout every day.

With cross-training, you’re more adaptable to change. Raining outside? You can lift weights at the gym. Have an injured arm? You can still ride the stationary bicycle.

Adding Variety

So how do you get started with cross-training? It’s best to think of the types of exercises you enjoy or the ones you’d like to learn. Then, add them into your routine. This could mean shortening your strength training session and adding in 10 minutes of elliptical and 10 minutes of the stair step machine at the end of your workout. Or three days a week do your regular run and the other days take up cycling or Yoga. Not sure how to switch things up? Don’t go at it alone. Talk with your personal trainer to cross-train successfully.

 

 

 

 

 

 

 

 

 

 

© 2009-2010 Keuilian Inc. 
Powered by FitPro Magazine™. Terms of Service | Legal Disclaimer
The content and information on this site is not intended to diagnose, cure, treat or prevent disease.
Please consult your physician prior to starting any exercise or diet program.

Lower your LDL cholesterol with these diet additions

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Lower your LDL cholesterol with these diet additions.

An estimated one out of three people has high cholesterol and many don’t even know it. While your body requires some cholesterol for good health, too much low-density lipoprotein (a.k.a. LDL or “bad” cholesterol) leads to hardening and narrowing of the arteries, stroke, and heart attack. HDL, or high-density lipoprotein, is the good kind of cholesterol because it actually helps remove excess cholesterol from the blood.

Most people rely on medications to control high cholesterol when simple dietary and lifestyle changes could do the trick. That’s right! By eating the right foods and avoiding the wrong foods, most can lower cholesterol levels by up to 15 percent. You’ll see your numbers go down by avoiding processed baked goods, excess sodium, and foods with animal fats (red meat and high-fat dairy), while adding the following foods to your weekly meal plan.

Make these dietary changes for two months and have your levels rechecked to track your progress. You may be able to say bye-bye to your daily medication!

Fatty Fish

If your go-to dinner is beef, chicken, or pork, it’s time to add in some fish. Fish is high in omega-3 fatty acids, a type of fat that raises your HDL cholesterol, reduces inflammation in the body, and helps prevent blood clots. By eating fish, you’re also avoiding the saturated fat found in beef. Plan to eat baked or grilled fatty fish (salmon, tuna, herring, anchovies, and sardines) at least two times a week.

Whole Grains

Foods high in fiber work to prevent your body from absorbing cholesterol from the food you eat. Many whole grains are also rich in plant sterols. Similar in composition to cholesterol, sterols help displace cholesterol in the digestive system so that it’s eliminated from the body instead of absorbed into the blood. You may not be used to eating whole-grain foods like oats, barley, rye, wheat, and quinoa, but they can do wonders for lowering cholesterol. Eat oatmeal for breakfast, whole grain bread for lunch, and a quinoa salad for dinner.

Canola Oil

Butter, shortening, and lard may be your go-to fat for cooking, but it’s time to make heart-healthy choices. Olive, canola, corn, sesame, and sunflower oils all contain fats that actually work to lower LDL cholesterol instead of raise it. These oils are also some of the best sources of phytosterols—plant-based sterols. Use healthy oils to dip your bread, make salad dressing, or bake your muffins without the risk of harming your heart.

Avocadoes

Enjoy diced avocado in your salad, sliced on your sandwich, or in the form of avocado oil for a dose of heart-healthy fat. Full of monounsaturated fatty acids and fiber that help lower LDL levels, hunt down avocadoes when they’re on sale and incorporate them into your meals as often as possible. One of the healthiest foods you can eat, enjoy avocadoes in moderation because of they’re also high in calories.

Nuts

Tree nuts are rich in fatty acids that improve blood vessel health, lower cholesterol, and keep your heart healthy. They’re also high in fiber and plant sterols, which help eliminate cholesterol from the body. Walnuts, almonds, hazelnuts, pecans, and pistachios are especially good for you. Just avoid the kind made with added sugars or sodium. Since they’re high in calories, only eat a small handful (two ounces) a day.

Beans

Another food rich in soluble fiber are beans, legumes, and peas. The soluble fiber binds to cholesterol and removes it from the body before it reaches the blood. Take your pick from kidney beans, navy beans, lima beans, chickpeas, black beans, or black-eyed peas.

 

 

 

 

 

 

 

Diet-friendly, filling foods

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Diet-friendly, filling foods.

How many diets have you been on where you feel hungry all the time? You’re cutting calories, avoiding carbs, or suffering through a cleanse and the foods you’re allowed to eat just aren’t sticking around for long. Many people equate diets with hunger, thinking that in order to lose weight you have to deprive yourself.

Low-calorie diets do limit the amount of food you can eat and they do lead to weight loss, but they aren’t healthy or possible to maintain long term. As soon as you quit the diet and have a full stomach again, the weight returns. The good news is that it’s possible to diet and still feel satisfied. The secret is to eat the right kinds of foods.

Tired of your growling stomach? Look for foods high in fiber, protein, and volume. When you’re not hungry all the time, you’ll eat fewer calories overall. Where can you get started with these magical foods? Keep reading to find out.

Potatoes

Many dieters avoid potatoes because they’re white and starchy, but if you do this, you’re missing out on one of the most filling foods out there. Without piling on butter, sour cream, cheese, bacon bits, and salt, potatoes can be diet-friendly. Filled with fiber, vitamins, and minerals, eat your potatoes baked or boiled for lasting fullness and energy. Get even more fiber by eating the skin.

Legumes

Beans, lentils, peas, and peanuts fall into the legume category. Filled with nutrients, fiber, and protein, legumes make a great addition to your meal. Make a soup with beans or lentils, include beans in your salad, or put peanut butter in your smoothies for lasting energy and satiety.

Eggs

Like potatoes, eggs have gotten a bad reputation. Recent research, however, shows that one to two eggs (including the yolk) can be enjoyed every day with little to no risk of developing high cholesterol. Eggs contain all essential amino acids, making them a complete source of protein. A meal that includes eggs keeps you feeling full longer than a meal consisting of simple carbs.

Nuts

Looking for a snack that fills you up and gives you energy? Look no further than nuts. They may be small, but they’re packed with nutrients, healthy fats, fiber, and protein. Just a few go a long way in helping you feel satisfied. Since they’re high in calories, all you need is a few to fill up, so take your time as you chew them to enjoy their flavor and avoid overeating.

Greek Yogurt

Compared to regular yogurt, Greek yogurt contains twice as much protein and a lot less sugar. Greek yogurt contains dairy proteins, which help keep your blood sugar steady, a big part of dieting success. Top your yogurt off with a few berries or a handful of granola to help you feel even fuller.

Fruit

If you want a satisfying, diet-friendly snack, eat an apple. The pectin found in apples slows digestion and promotes fullness. Fruit like apples is low in calories and high in fiber. Since an apple takes a while to eat, your brain has time to realize you’re full by the time you’re finished eating. Other filling fruits include oranges, bananas, and berries.

Oatmeal

For a breakfast that’s sure to last, eat a bowl of oatmeal. Incredibly high in fiber, oatmeal thickens as it soaks up extra liquid, slowly passing through the digestive tract and keeping you full for hours. Top your oatmeal with a few berries or nuts to increase its staying power.

Egg-ceptional

Even though eggs contain 212 mg of cholesterol, they won’t raise your LDL (bad) cholesterol levels or increase your risk of heart disease. Most people can safely eat an egg a day, while diabetics or those with heart disease should limit the number of eggs they eat to three a week.

 

 

 

 

 

 

© 2009-2010 Keuilian Inc. 
Powered by FitPro Magazine™. Terms of Service | Legal Disclaimer
The content and information on this site is not intended to diagnose, cure, treat or prevent disease.
Please consult your physician prior to starting any exercise or diet program.

Deal with excessive sweating? Here’s what you can do about this embarrassing problem

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Deal with excessive sweating? Here’s what you can do about this embarrassing problem.

 

Called hyperhidrosis, excessive sweating can be a nuisance, not to mention an embarrassment. An estimated two to three percent of teenagers and adults deal with this problem. For some, it’s under the arms. For others, the condition rears its sweaty head on the soles of their feet, palms of their hands, or on their head. The stained clothes, stinky feet, or awkward handshakes make many people dread social interactions.

You know that some degree of sweat is normal and healthy, as it is how the body cools itself to prevent overheating. For people with hyperhidrosis, however, sweating happens any time, even when they’re not hot, stressed, or exercising.
Fortunately, you don’t have to live in fear of sweat. Keep reading to see if you have hyperhidrosis, why you have it, and what you can do about this clammy condition.

Does This Sound Like You?

Someone with hyperhidrosis experiences sweaty skin even when sitting in a cool environment. The sweat may wet clothing and bead up on the skin. Excessive sweating may interfere with normal activities. Because of the condition, it can become difficult to open a doorknob, type on the computer, hold a pen, or walk in shoes.

With hyperhidrosis, your skin may turn white and soft in the areas that remain constantly wet. Sometimes the skin may even begin to peel. Because of the damp skin, you will likely suffer from frequent skin infections such as jock itch or athlete’s foot.

Why Do You Sweat So Much?

There are two types of hyperhidrosis. Primary focal sweating only happens in one or several parts of the body. The sweat occurs on both sides of the body and starts after waking up in the morning. At least once a week, those with primary focal sweating experience excessive sweating. For an unknown reason, the nerves that control the sweat glands are triggered to produce excess sweat. Heat, anxiety, or exercise only makes the problem worse. Most people with primary focal hyperhidrosis are otherwise healthy individuals. Since hyperhidrosis runs in families, it’s common to have a family member with the same problem.

Secondary hyperhidrosis is generally the result of an underlying medical condition or the side effect of drugs. The sweating occurs in part or all areas the body and often happens during sleep.

What Can Be Done?

When sweating negatively affects your quality of life, makes you want to avoid social interactions, causes emotional distress, begins suddenly, or happens in your sleep, make an appointment to see your doctor. Once your doctor has determined the cause (if any) of your hyperhidrosis, treatment can begin. Clinical-strength antiperspirants that plug your sweat glands are usually the first line of treatment.

When antiperspirants fail to do the trick, other methods of treatment may be necessary. Prescription medications can help relieve sweating by preventing sweat glands from functioning. Unfortunately, these drugs can be dangerous for athletes or people who live in a warm climate, as it increases the risk for overheating.

An at-home treatment for sweating in your hands and feet is called iontophoresis. During this treatment, you immerse your hands and feet in water. A device then sends electrical currents to shut down sweat glands, reducing your body’s ability to sweat.

Botox injections into the underarms can be administered to block the chemical responsible for triggering the sweat glands. Electromagnetic energy or laser treatments can be used to destroy the sweat glands.

When all else fails, surgery may be performed to remove the sweat glands or destroy the nerves that signal the sweat glands.

The color of your eyes can help predict your future health

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The color of your eyes can help predict your future health.

What color are your eyes? It’s been said that the eyes are the window to the soul, but it could also be said the eyes are a window to your health.

Numerous studies have found connections between the color of your eyes and your risk of certain health conditions. That’s right! You may have thought eye color to be merely genetic like the color of your skin or the size of your feet, but eye color seems to play a role in your health.

Keep reading to understand the risks your eyes put you in, so you can stay on track with screenings and preventative care.

Risk 1: Cataracts

Blurry, cloudy vision is the main symptom of cataracts. This eye condition is the most common cause of vision loss and the number one cause of blindness around the world. It usually appears as a fogginess covering the pupil of the eye. Have dark brown eyes? Your risk of developing cataracts is doubled. Take steps to protect your eyes from the sun’s ultraviolet rays by wearing sunglasses and a hat when outdoors.

Risk 2: Cancer

Uveal melanoma is a type of eye cancer. While quite rare, people with green, gray, or blue eyes are at a greater risk. Regular eye exams are important in order to detect eye cancer in its early stages.

Melanoma, the most dangerous kind of skin cancer, is most common in people with blue eyes. Generally caused by overexposure to ultraviolet sunrays, advanced melanoma can be hard to treat. Examine your skin regularly for abnormal spots, growths, or moles.

Risk 3: Macular Degeneration

While dark eyes increase your risk of cataracts, light-colored eyes increase your risk for age-related macular degeneration. A leading cause of vision loss, macular degeneration is incurable. In its early stages, no vision loss is noted, but as the disease progresses people develop blurred or wavy vision that worsens over time.

Risk 4: Hearing Loss

You may wonder what your eyes have to do with your ears, but people with blue eyes are more likely to experience increased hearing loss from loud noises than people with dark brown eyes. Why the connection? Brown eyes mean you have more melanin (the pigment that colors your eyes, skin, and hair) in your ears. The extra melanin helps protect your ears from loud noises.

Risk 5: Heavy Drinking

It’s a strange phenomenon, but people with blue or green eyes drink more alcohol and are at a greater risk for alcohol abuse. Why? For some reason people with dark eyes may be more sensitive to the effects of alcohol and other drugs. This sensitivity may mean they drink less to feel the same effects.

Risk 6: Pain Tolerance

Another puzzling occurrence is the connection between eye color and pain tolerance. Have blue eyes? You may not experience pain at the same intensity as someone with brown eyes. From studies of women in labor, women with dark-colored eyes experience greater sensitivity to pain while women with light-colored eyes have a higher pain tolerance. Scientists wonder if these findings could help discover a genetic cause of pain.

Risk 7: Vitiligo

An autoimmune disease that causes you to lose skin color in spots, vitiligo is more common in people with dark-colored eyes. People with blue eyes are the least likely to develop this condition. Research has found that certain genes that give an individual blue eye color also lowers the risk of vitiligo.

 

 

 

 

 

 

 

 

 

 

Alligator Pears and Apples

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Alligator Pears and Apples

This is a good salad made with avocado and apple that is unexpected but delicious.

Categories: Desserts, Snack, Appetizers, Low Sodium, Low Cholesterol, Dairy Free, High Fiber Diet, Vegetarian

Here’s What You Need
1 tablespoon hulled sunflower seeds .
2 avocado – peeled, pitted and diced
1 large red apple – cored and diced
1/2 cup raisins, soaked in water and drained
2 tablespoons honey
Instructions
In a medium bowl, combine the avocados, apple and raisins.
Drizzle with honey, and sprinkle with sunflower seeds.
Nutrition Facts
Servings: 4, Calories: 299, Fat: 16.7g, Cholesterol: 0mg, Sodium: 13mg, Carbohydrate: 41g, Protein: 3.2g

© 2009-2010 Keuilian Inc.
Powered by FitPro Magazine™. Terms of Service | Legal Disclaimer
The content and information on this site is not intended to diagnose, cure, treat or prevent disease.
Please consult your physician prior to starting any exercise or diet program.

Fat Loss on a Budget

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Fat Loss on a Budget

Membership fees, enrollment fees, meal plans, supplements, gluten-free, vegan, or organic foods—it’s no wonder diets can get so expensive.

People on a tight budget may think they can’t lose weight because it costs too much. But that’s simply not true! In fact, a healthy diet doesn’t have to be as pricey as many people think. It’s possible to lose weight on a small food budget. It may take a little creativity, some extra work in the kitchen, and a bit of self-motivation, but it can be done.

Yes, healthy food generally does cost more than highly processed junk food, but here are some tips to shop healthy the frugal way.

Shop Around

There’s no denying that shopping at the all-organic grocery store is expensive. For those who can’t afford the prices, there are plenty of other grocery options. Explore supermarkets around town and compare prices of healthy foods. How much does each store charge for a pound of apples, a head of lettuce, or a loaf of 100-percent whole-grain bread? You may sacrifice fancy deli, bakery, or pharmacy options; shiny floors; and convenience, but if you shop at the budget-friendly, discount market you’ll save money and still eat healthily.

Shop In-Season

As you walk through the produce section, fill your cart with fruits and vegetables that are on sale. Produce is usually cheaper, tastes better, and stays fresh longer during its peak harvest season. The best time to buy certain fruits and vegetables may depend on the area of the world you live. In the spring look for deals on spinach, broccoli, pineapple, avocado, and strawberries. Summer produce includes peppers, corn, tomatoes, kiwi, plums, peaches, and watermelon. Kale, sweet potatoes, grapes, pears, oranges, and potatoes are generally in season during the fall and winter.

Be Picky About Organic

Ideally, all your food would be organic to avoid potentially harmful pesticides. However, organic foods consistently cost more than their non-organic counterparts. On a tight budget that can’t afford all organic, be picky about what you spend extra on. A group of foods known as the dirty dozen should be priorities on your organic list. These dirty dozen are strawberries, spinach, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, potatoes, and peppers.

Make a Meal Plan

Folks wanting to eat healthily on a budget would do well to make a meal plan. Before your grocery run, plan out the week’s meals and make a list of foods you need to purchase. Having a plan and a list prevents you from buying unnecessary, expensive items and helps you avoid making multiple trips to the grocery store when you only need one thing but come out with 10.

Having food on hand to make simple, healthy home-cooked meals keeps you from grabbing fast food at the last minute. And with the right ingredients, you can prepare a healthy meal for your family that’s even cheaper than fast food.

Things to Consider

While you may be spending a few more dollars each week on healthy food, it’s worth it in the long run. A diet that includes plenty of fruits, vegetables, whole grains, lean protein, and low-fat dairy may cost you more upfront, but may help prevent expensive doctor’s visits, medical procedures, and medication costs in the future.

Also, while food and drink that are processed and filled with added sugars may be cheaper to buy, you’ll probably have to eat more to feel satisfied and energized. Whole foods, on the other hand, are more filling and nutritious so you don’t have to eat as much overall.

 

 

 

 

 

 

 

© 2009-2010 Keuilian Inc. 
Powered by FitPro Magazine™. Terms of Service | Legal Disclaimer
The content and information on this site is not intended to diagnose, cure, treat or prevent disease.
Please consult your physician prior to starting any exercise or diet program.

Finding low-carb snacks can be tricky. Here are a few to keep on hand.

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Finding low-carb snacks can be tricky. Here are a few to keep on hand.

Anyone on a low-carb diet knows how hard it can be to find snacks. From granola bars and crackers to chips, cereal, cookies, and even bananas, the majority of prepackaged and even some natural snacks are high in carbs, calories, and sugars. While snacks can be part of a low-carb diet, the key is to choose the right ones.

Keep the following snacks on hand so you’re not tempted to stop by the vending machine at work or raid the cabinets at home and ruin your diet.

Cheese and Apples
Satisfy your cravings for a sweet and salty snack with cheese stick and apple slices. The fats in cheese paired with the protein and fiber in the apples provide a filling and energizing snack that packs only 10 carbs. Other low-carb fruit options include berries, peaches, watermelon, cantaloupe, and honeydew melon.

Eggs
At the beginning of each week, hard-boil a bunch of eggs to keep in the refrigerator. Sprinkle on a little salt or hot sauce for an easy and satisfying snack that’s rich in protein and extremely low in carbs. One egg contains less than a single gram of carbs!

Deli Turkey Roll-Ups
Skip the bread or tortilla and make your own snack wrap with lettuce leaves, deli turkey slices, and a dollop of mustard. A snack like this will give you the energy to make it until dinner, cost only you 3 grams of carbs, and be filled to the brim with flavor.

Nuts
Packed with protein, fiber, and healthy fats, nuts can be a healthy, low-carb snack. The trick is to choose the right variety and eat them in moderation. Nuts with the lowest carb count include pecans, macadamias, and Brazil nuts, all which have fewer than 5 grams of carbs per ounce. Walnuts, almonds, and peanuts contain more carbs (7 to 10 grams), but the nuts you will want to avoid are pistachios and cashews, which have more than 20 grams of carbs in a single handful.

Celery and Peanut Butter
It may seem like a snack for kids, but adults can enjoy celery sticks with peanut butter, too. Two tablespoons of all-natural peanut butter spread on two celery stalks contain fewer than 10 grams of carbohydrates.

Kale Chips
Craving some salty, crunchy potato chips? Then try some kale chips. For less than 10 grams of carbs, you can make this simple snack at home. Rinse and dry a few kale leaves, toss them with a little oil and salt, put them on a baking sheet in the oven at 300 degrees for 25 minutes or until crispy, and enjoy!

Veggie Sticks and Dip
Cucumber, celery, and bell pepper sticks all make great dipping tools. Carrots are popular veggie sticks, but contain a few more carbs. Look for low-carb veggie dips like hummus, Ranch, pimento cheese, sour cream, or spinach dip and enjoy a healthy and satisfying snack that contains fewer than 20 carbs.

Jerky
If you’re craving a low-carb snack that’s salty and savory, look no further than beef, pork, chicken, or bison jerky. High in protein and low in carbs, jerky can be part of a healthy diet if eaten in moderation.

The trick is to be picky about what jerky you purchase. Many low-quality jerkies are on the market that are filled with extreme amounts of sodium, saturated fat, added nitrates, and MSG. To be on the safe side, look for brands made with grass-fed, hormone-free, organic beef.

 

 

 

 

 

© 2009-2010 Keuilian Inc. 
Powered by FitPro Magazine™. Terms of Service | Legal Disclaimer
The content and information on this site is not intended to diagnose, cure, treat or prevent disease. 
Please consult your physician prior to starting any exercise or diet program.

Burn extra calories with these everyday activities

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Burn extra calories with these everyday activities.

 

An important part of losing and maintaining weight is living an active lifestyle. Don’t be mistaken. Just because you fit in a 30-minute jog everyday doesn’t mean you lead an active lifestyle. Successful, lasting weight loss is best achieved by being active throughout your whole day. Yes, regular exercise is great, but if you sit around for the other 23 and a half hours, your workout does little good.

Make it your goal to add activities to your daily life that burn calories. If you burn an extra 300 calories each day just by being active, in 12 days that’s 3,600 calories and a pound of weight lost!

Here are a few simple things you can do throughout the day to increase your calorie burn and keep your metabolism humming. (Each calorie-burn estimate is for a 150-pound person.)

A Green Thumb

Instead of watching television in the evening, why not work in the yard? Why hire a neighbor boy to do the yard work when you can improve your curb appeal and lose weight at the same time? A half hour of raking leaves can burn 147 calories. Planting flowers or weeding the garden can burn 153 calories. Mowing the lawn (with a push mower) requires a little more energy and can burn more than 200 calories.

Sparkle and Shine

You may dread house cleaning, but studies show that a messy house increases anxiety, depression, and stress. When things are in order, it’s easier to relax, have company over, and find missing items. Get off social media, turn on some music, and dig in. Just 30 minutes of vacuuming can burn 119 calories. Scrubbing the bathroom, mopping floors, and dusting furniture can burn another 102 calories. Even folding the laundry will help you burn an extra 72 calories. Get serious and rearrange the furniture, paint a room, or clean the gutters and say goodbye to hundreds of calories.

Grocery Run

You may be tempted to order your groceries online these days, but you’ll be missing out on the potential of burning extra calories while shopping. After all, it takes energy to push a grocery cart around the supermarket, bagging your groceries, and returning the cart. You can expect to get rid of an estimated 240 calories in an hour of grocery shopping. Just stick to your list and fill your cart with healthy whole foods.

On the Job

You may have an office job that requires long days of sitting. Your goal is to be more active, so on and off throughout the day, get up and move around. Instead of calling your coworker on the phone, walk to his or her office. Rather than sitting in the break room at lunch, go on a brisk walk. Take the stairs instead of riding the elevator and every half hour, do a few bodyweight exercises in your cubical.

Walk the Dog

Maybe you usually let your dog run around in his fence or walk him just until he does his business. Why not take him on a brisk walk around the neighborhood? He’ll love it, and you’ll benefit, too. Instead of once a day, increase your walks to twice a day. A half hour walk at a moderate pace will burn off more than 100 calories.

Fun with the Kids

You may normally send the kids out to play, but you’re missing out on their fun. Since exercise is good for people of all ages, join the kids as they play tag, ride bikes, shoot hoops, or build a fort. You’ll burn extra calories while spending quality time with your children—a win-win!