*Calories spent per pound of body weight per minute

Source: Adapted from the Consumers Union of the United States, Physical fitness for Practically Everybody:  The Consumers Union Report on Exercise (Mt. Vernon, N.Y.: Consumers Union, 1983), and From G.P. Town and K.B. Wheeler, Nutritional Concerns for the Endurance Athlete, Dietetic Currents 13 (1986): 7-12.

Example: James weighs 180 pounds.  How many calories will he spend when walking for thirty minutes at the rate of 3.5 miles per hour?

Solution: Multiply James’s weight (180 lbs) by calories/pound/minute for the activity chosen (walking). Multiply the product by the amount of time spent on this activity (30 minutes). 

180 x 0.035x 30= 189 calories

To change from kg. to lbs multiply your weight in kg. by 2.2.  Use your weight in lbs to determine energy consumed for the above activities.

Example: Rose weighs 55 kg.  How many calories will she spend when bicycling for 60 minutes at an average speed of 13 miles per hour?

Solution:  55 X 2.2 = 121 lbs.

                 121 X 0.045 X 60 = 148.5 calories



• Walk, Walk, and Walk!

• Exercise, Exercise, and Exercise!

• Stay active and avoid sedentary lifestyle.

• Standing has tremendous health benefits compared to sitting which is very unhealthy and contributes to many diseases.

The dangers of inactivity; exercise and inactivity physiology for the manual therapist; 2011

http://www.manualtherapyjournal.com/article/S1356-689X%2811%2900023-3/fulltext

Look for the table showing physiological consequences of deconditioning (lack of exercise/activities) by scrolling down on the PDF file below; 2011

http://ebookbrowse.com/wittink-man-ther-2011-review-pdf-d276207691

Chronic exercise preserves lean muscle mass in masters athletes; 2011

http://olbh.pbworks.com/w/file/fetch/50346416/byron.pdf

Sedentary Behavior: Definitions and Distinctions for Cancer-Prevention Research; Higher activity could prevent nearly

100,000 cases of breast cancer and colon cancer in the US

each year; 2011

http://www.aicr.org/assets/docs/pdf/research/rescon2011/Owen-2011-Approved.pdf

Too Much Sitting: The Population-Health Science of Sedentary Behavior; 2010

http://www.ncbi.nlm.nih.gov/pubmed/20577058

Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise; 2011

http://journals.lww.com/acsm-msse/Fulltext/2011/07000/Quantity_and_Quality_of_Exercise_for_Developing.26.aspx

Exercise training increases mitochondrial biogenesis in the brain; 2011

http://www.jappl.org/content/111/4/1066.full

Brain glycogen supercompensation following exhaustive exercise; 2012

http://jp.physoc.org/content/590/3/607.short

How exercise fuels the brain; 2012

http://well.blogs.nytimes.com/2012/02/22/how-exercise-fuels-the-brain/

Fish oil and Immune system; Dec. 17, 2012

http://www.runnersworld.com/nutrition-runners/fish-oil-might-help-immune-system-post-marathon