How Healthy can you Get?

Jumping Rope ClipartThe days recalling our youth and childhood, brings nostalgic memories of those times when we were footloose and fancy free. Life held mysteries and dread, that beckoned us to step a little closer and dare to seek out the answers, or run as quickly as possible, back home. Which ever choice you made, it required us to move our bodies. Those were days when our energy levels seemed to be unbearable to contain, and moving whether running, skipping, skating, sledding, was fun! So, what the hey happened that has stopped you?

Days of high school were spent worrying about what others were thinking of us, or learned to care not an iota, about their opinion. Some had greater worries, bad homes, unstable lives, next to the piles of homework our teachers heaped on us every night. It was a struggle or battle, to juggle our worries with so many demands dependent on each environment. Yet, some may have managed to be part of their school’s extracurricular activities such as being part of sports, music or hobby teams. Some teens still got to mix fun, into their daily routines.

Recent news stories has stated that North Americans have quite high levels of obesity. Parents really should take note to observe their family’s over all activities. There may be quite a few latch-key children that parents prefer to be home or some may allow their child(ren) to be part of their school’s extracurricular activies. Todays society does require parents, ensure the safety and security of their child(ren).

Parents can still provide activities for their children to learn and maintain their health, together. I would highly recommend sitting down together and having a discussion, about long term health and importance of staying active. Brainstorm idea’s together, which can be applied. It can start with taking a drive to the nearest park in winters and tobogganing, going out skating, hiking through a national park, swimming at the local public pool, biking through the neighborhood.

The simplest of activities that are great can be walking and dancing. One can add investing in small dumbbells, a skipping rope, and even ankle weights. It’s said that the amount of calories you take in with eating should equal the amount of calories you burn. A little online research will reveal just how many calories we consume with our diets, as there is a lot of information available. Note the following chart in regards to calories that can be burned with walking at a comfortable pace of 2 m/hr.

Weight Est. Calorie Burn 30 Minutes

150

105

X

200

145

X

250

180

X

300

215

X

350

250

X

400

285

X

 Now, let’s take a look at hiking and how many calories can be burned not to forget, it’s fun! This is only for cross country. A hilly landscape would burn more. Just bring along your camera, some water and dress appropriately. Good footwear is important and pay attention to your local weather report.

Weight Est. Calorie Burn 30 Minutes

150

215

X

200

285

X

250

360

X

300

430

X

350

500

X

400

575

X

I also have to add here that you can still accomplish the numbers of calorie burning with whatever method you choose. If you split the 30 minutes into two, you have 15 minutes one direction and return trip home, will give you that 30 minutes. A straight 30 minutes one way and another 30 minutes return home will double your number. Got to keep the math in mind.

The following chart reveals just how many calories is burned with my own various exercise activities. Note that they are a MIX of activities. I stand at 5’8 and my weight ranges from 145 – 155 lbs. It doesn’t include my running up and down the stairs with ankle weights and totally missed including the jumping rope exercise. I don’t even do these exercises all at once but only in five minute intervals (except my canoe outings!) throughout my day, since I do work and have parental responsibilities too. A life of leisure sounds great but I get bored too easily.

acalburn

Diet plays a large part here too. I eat a lot of foods that many, including my own sons, is considered, too healthy. They run away to their extended families some days, yes but I do cook meals they love also. The following chart shows the calories of some of the foods that my own diet provides.

Food

Calories

Gram of Fat

McDonalds Salad w/ Ranch

310

23

Chicken Salad, 1 cup

360

18

Steak, 4 oz

218

7

Tuna, in water

110

Trace

Peanut Butter Jelly sandwich

330

15

Bran muffin

140

6

Eggs, boiled, poached

140

12

Vegetable soup

80

2

 Moderation is said to be KEY to maintaining one’s weight with diet. As you can see with the above chart, I don’t totally stay away from ‘bad’ foods. I get my cravings too especially for chocolate. One just has to learn to mix the healthy foods into their diet and practice self-discipline with the ‘bad’ foods then balance it with exercise.

I do this due to a heart defect and recent diagnosis of pre-diabetes. Between my diet and exercise, I get great reports from my doctor. It can be a struggle but at least once you learn, healthy practices can become habit which your children will greatly benefit, for the rest of their lives. So, how healthy do you want to get?

Extra Resources

Calorie Calculator

Calorie Burn Calculator

Food Calorie and Nutrition Chart

 


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Article(C)2013 An Informal Cornr, all rights reserved. Ginsense writes articles on business skills, development, health, science, technology and society and enjoys advocating for independence, security and a better world for all of us.

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