ScienceDaily (Dec. 20, 2010) — People will gain significantly less weight by middle age — especially women — if they engage in moderate to vigorous activity nearly every day of the week starting as young adults, according to new Northwestern Medicine research.
Women particularly benefitted from high activity over 20 years, gaining an average of 13 pounds less than those with low activity; while men with high activity gained about 6 pounds less than their low-activity peers. High activity included recreational exercise such as basketball, running, brisk walking or an exercise class or daily activities such as housework or construction work.
“Everyone benefits from high activity, but I was surprised by the gender differences,” said lead author Arlene Hankinson, M.D., an instructor in preventive medicine at Northwestern University Feinberg School of Medicine. “It wasn’t that activity didn’t have an effect in men, but the effect was greater in women. Now women should be especially motivated.”
The study will be published Dec. 14 in the Journal of the American Medical Association.
There could be several reasons for the gender difference, Hankinson said. Women are less likely than men to overestimate their activity, according to previous studies. “Men may not be getting as much activity as they report,” Hankinson explained.
In addition, men in the high-activity group compensated by eating more than their low-activity counterparts, which could have led to more weight gain. The highly active women didn’t eat more than low-activity women in the study.
There were many ways to achieve the study’s definition of high-activity levels, Hankinson noted. One way was 150 minutes of moderate to vigorous activity a week.
The study participants — 1,800 women and nearly 1,700 men — are part of the Coronary Artery Risk Development in Young Adults (CARDIA) Study, a multi-center, longitudinal and population-based observational study designed to describe the development of risk factors for coronary heart disease in young black and white adults.
“This paper is another example of how the CARDIA study has contributed to our knowledge about the importance of initiating healthy habits early in life and vigilantly maintaining them,” said paper coauthor Stephen Sidney, M.D., associate director for clinical research at the Kaiser Permanente Division of Research. “Common medical problems such as heart disease, diabetes and obesity have their origins in childhood and can generally be prevented by maintaining a normal weight, not smoking, exercising regularly and eating a healthy diet throughout life.”
Hankinson’s research is the first to measure the impact of high activity over 20 years between young adulthood and middle age and to frequently examine participants (seven times) over that period. Study participants are more likely to remember and accurately report their behavior with regular exams, she said.
Previous studies, Hankinson said, looked at a single exercise intervention’s effect on weight for a short period of time or examined participants in longer studies at only two points in time — the beginning and the end.
“We wanted to see if people’s activity levels during their youth were enough to help them keep weight off in middle age, or if they needed to up the ante,” Hankinson said. “It’s difficult to avoid gaining weight as you age. Our metabolic rate goes down. We develop conditions or have lifestyles that make it harder to maintain a high level of activity.”
“The study reinforces that everyone needs to make regular activity part of their lifestyles throughout their lives,” she said. “Not many people actually do that.” The active group in the study comprised only 12 percent of the participants.
Lower levels of activity had a negligible effect on weight gain in the study. “High activity was the only kind that made a significant difference,” Hankinson noted.
The CARDIA study is supported by the National Heart, Lung and Blood Insitute. The participants were 18 to 30 years at the beginning of the study and 38 to 50 at the end. They are currently undergoing a 25-year follow-up examination at ages 43 to 53 years.
Participants were recruited from four geographic areas in the United States: Chicago, Minneapolis, Birmingham, Ala., and Oakland, Calif.
- Arlene L. Hankinson, Martha L. Daviglus, Claude Bouchard, Mercedes Carnethon, Cora E. Lewis, Pamela J. Schreiner, Kiang Liu, Stephen Sidney. Maintaining a High Physical Activity Level Over 20 Years and Weight Gain. JAMA, 2010;304(23):2603-2610 DOI: 10.1001/jama.2010.1843
- Move More, Gain Less Weight With Age (webmd.com)
5 things you must do when pregnant with TWINS:
- Stay HYDRATED – consume 100+ ounces of water a day. When dehydration occurs your blood can become thick and harder to pump which can induce contractions and the onset of preterm labor
- Increase Calories during the day – don’t starve yourself you are eating for 3 now – increase your calorie intake around 400-600 calories. Eat up but make healthy choices bc you don’t want to add extra processed foods or chemicals
- Not Exercise TOO MUCH – a little exercise is good, but a lot is not better!! Get with a certified personal trainer to construct a personal workout you can do – 15-30mins activity is best but not too strenuous, you want to strengthen your joints, not over work them bc extra bodyweight will come
- NOT Party Hard – be a tiny dancer. Don’t jump shake your booty and slam beers down at the club – Alcohol is not good for a developing fetus – violators should be SHOT
- Stay away from the litter box – cats can carry a disease called toxoplasmosis that can cause birth defects. Get the babies daddy for this one
- Singer Mariah Carey is expecting twins (omg.yahoo.com)
Here are 5 proven ways to promote health and wellness
in your family. Give yourself and your family the chance to
adjust and make plans as you go. Encourage every member
to provide input and be a part of something that is positive
and benefits the family as a whole.
Be the Example
Time after work should incorporate leisure activities outside of the home. Get MOTIVATED, incorporate structured physical activities like sports or exercise. Join a gym or go to the park for a nature walk. Take advantage of the local parks. Kereiakes, Preston Miller, Roland Bland and H.P. Thomas, as well as Lost River Cave & Valley all offer walking or nature trails. This is a fun and free way to promote exercise within your family.
Don’t use Food as a Reward
Success of a measured outcome deserves parental acknowledgement but that reward does not have to encompass food. Take kids to a movie or add up points for a favorite vacation destination.
Limit Tv, Game, Cell Phone, and Computer Time
Spending excessive amounts of time in front of the TV or computer can lead to mindless snacking causing weight gain and weight-related health problems. Try to make it a rule to eat all meals and snacks while sitting at the table.
Teach your Kids to Cook
Show them what is included in a healthy meal and how to incorporate fruits, vegetables, whole grains and lean meats. Teach children what foods are healthy and allowed to eat; not what is forbidden!
Parents that are too tried after work to provide a nutritious meal for their family will often resort to restaurants. While dining out, it is hard to control portion size when you are paying top dollar for a plate of food. Preparing meals at home not only provides balanced nutrients but also can be a way to promote family time and enjoy the opportunity to get involved in your children’s lives.
Obesity kills, help stop obesity related diseases in Kentucky. All of us can if you will. For more information or to find out where I am training feel free to contact me by email at: email@example.com.
David has made physical fitness and healthy living a lifelong quest. He is the owner of a local fitness studio in Bowling Green. He holds a M.S. in Exercise Science from WKU and has been certified by the American College of Sports Medicine.
- Building Good Eating Habits for Children’s Health (everydayhealth.com)
- How Anorexics Can Control their Anger (brighthub.com)
Calories Burned Per Minute for Various Activities
|Weight in pounds:
105 – 115
Weight in pounds:127 – 137
160 – 170
|Weight in pounds:
180 – 200
|Basketball full court||9.8||11.2||13.2||14.5|
|Bicycling -Stationary 10 mph||5.5||6.3||7.8||8.3|
|Bicycling -Stationary 20 mph||11.7||13.3||15.6||17.8|
|Bicycling – 10 mph||5.5||6.3||7.8||14.5|
|Dancing – Rock & Roll||3.3||3.8||4.4||4.9|
|Golf – using handcart||3.3||3.8||4.4||4.9|
|Hiking (with backpack)||5.9||6.7||7.9||8.8|
|Jogging – 5 mph||8.6||9.2||11.5||12.7|
|Lawn Mowing(power motor)||3.5||4.0||4.8||5.2|
|Running – 8 mph||10.4||11.9||14.2||17.3|
|Sex – active||3.9||4.3||5.6||5.9|
|Skating – fast||8.1||9.3||10.9||12|
|Skiing – down hill||7.8||10.4||12.3||13.3|
|Skiing – cross country||13.1||15||17.8||19.4|
|Snow shoveling – light||7.9||9.1||10.8||12.5|
|Snow shoveling – heavy||13.8||15.7||18.5||20.5|
|Stair Climbing –normal speed||5.9||6.7||7.9||8.8|
|Swimming – 20 yds. a min.||3.9||4.5||5.3||6.8|
|Swimming – 60 yds. a min.||11||12.5||14.8||17.9|
|Walking, 2 mph||2.4||2.8||3.3||3.6|
|Walking 4 mph||4.5||5.2||6.1||6.8|
|Watching TV||not avail.||
145 per hour
- Weight-Loss Calculation (everydayhealth.com)
Some health officials and fitness experts are wanting to make policy to ban restaurants from including toys in meals that have more than 485 kcals or 600 mg of sodium, and meals that have more than 35% of total kcals from Fat or 10% from added sugar.
I personally am in favor of making healthy options available but I wouldn’t consider a “ban” instead they could eliminate unhealthy options with no toys in favor of the healthy choices with toys?
This is America #dowhatyoulike
How bout them apples?
New talk for people that care
Start taking some Vitamin D – it does a body good
What do we need vitamin D for?
- It is crucial for the absorption and metabolism of calcium and phosphorous, which have various functions, especially the maintenance of healthy bones.
- It is an immune system regulator.
- It may be an important way to arm the immune system against disorders like the common cold, say scientists from the University of Colorado Denver School of Medicine, Massachusetts General Hospital and Children’s Hospital Boston.
- It may reduce the risk of developing multiple sclerosis. Multiple sclerosis is much less common the nearer you get to the tropics, where there is much more sunlight, according to Dennis Bourdette, chairman of the Department of Neurology and director of the Multiple Sclerosis and Neuroimmunology Center at Oregon Health and Science University, USA.
- Vitamin D may have a key role in helping the brain to keep working well in later life, according to a study of 3000 European men between the ages of 40 and 79.
- Vitamin D is probably linked to maintaining a healthy body weight, according to research carried out at the Medical College of Georgia, USA.
- It can reduce the severity and frequency of asthma symptoms, and also the likelihood of hospitalizations due to asthma, researchers from Harvard Medical School found after monitoring 616 children in Costa Rica.
- It has been shown to reduce the risk of developing rheumatoid arthritis in women.
- A form of vitamin D could be one of our body’s main protections against damage from low levels of radiation, say radiological experts from the New York City Department of Health and Mental Hygiene.
- Various studies have shown that people with adequate levels of vitamin D have a significantly lower risk of developing cancer, compared to people with lower levels. Vitamin D deficiency was found to be prevalent in cancer patients regardless of nutritional status, in a study carried out by Cancer Treatment Centers of America.
- This Simple Habit May Actually Reduce Cancer and Diabetes by 50% (findmeacure.com)
This is my movie that I wanted to make but these guys beat me to it!! Good thing is I didn’t have to do any of the work!!
I was sitting in graduate school studying food science and health trends back in 2001 and figured this out myself
This is the reason WHY I do what I do!!
- Sen. Harry Reid: Food Safety Modernization Act: Why Its Passage Matters (huffingtonpost.com)
-Being consistent over time is what matters most in fitness – not what you did 3 days ago.
-You can’t fall off the wagon if you were never moving in the first place
-Don’t put other people over yourself when you’re the one that hurts most
-You can make excuses and be miserable with what life hands you
– or Live to Give
IGOT SOME if You Need it
If your like me when you go to the grocery you stop and compare every ingredient in every product to make sure your making the best decision. It’s kinda a p.i.t.a. but its this little complex I have about food.
I never use a shopping cart and I only buy to eat what I can carry in a hand basket. It kills me to see 175lbs plus Moms walking through the cookie aisle with a shopping cart full of stuff and two overweight children looking for more!!!
I don’t have children but I do have a solution to some shopping drama – with FOODUCATE I can scan the barcode of the product and use the nutrition information to make better choices.
This app is perfect for people counting calories, watching sugar or fats and triglycerides. Best thing this app is free and you can click the link below for some more information.
Get up, Get fit, GET TONED!!
- Check Out the New Fooducate iPhone App ! (fooducate.com)