Physical Activity Controls Weight

How Physical Activity Controls Weight Gain

Regular physical activity controls weight gain via exercise, chores, etc. Activity helps to control your weight by burning excess calories that would otherwise end up being stored as fat.

Control your life

Regulation of Body Weight

Your body weight is regulated by the total number of calories you consume and use each day. Everything you eat contains calories. Everything you do, including sleeping, breathing, and even resting, burns calories.

Any physical activity controls weight when you do it in addition to your normal everyday activities. You will burn extra calories. Balancing the calories you use via physical activity with the number of calories you consume will help you manage your weight.

If you have been inactive for some time, you can start out slowly. Take a 5 minute walk two or three times a day. Stretch a little, too. Slowly build yourself up to longer periods of physical activity. Get some five pound dumbbells and gradually add basic muscle toning exercises. As you build more muscle, you will burn more fat! It is a win-win.

The key to successful weight management when physical activity controls weight is to make physical activity a part of your daily routine.

Keep these simple rules of weight management in mind:

  • Calories in Food > Calories Used = Weight Gain
  • Calories in Food < Calories Used = Weight Loss
  • Calories in Food = Calories Used = Weight Maintenance


Simple Rules of Weight Management
Simple Rules of Weight Management

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To Healthy Emotional Health

Emotional Health Start: Cherish Your Friends

Good emotional health means cherish your family and friendsWhen we think about safeguarding our health, we generally think in terms of activities – exercising, eating right, and getting enough sleep. But an often-overlooked component of good health is our emotional health.  As in the quality of relationships with friends and family. People who enjoy good, strong relationships are healthier. They feel less stress generally and tend to deal with stressful situations better. Cherishing your ties to family and friends is as important to your health as good nutrition and exercise.

Loneliness in otherwise healthy people was associated with increased blood pressure and decreased heart capacity, according to doctors at the University of Chicago.

Hostility Hurts

Positive connections between people are a source of mental and physical well-being. Negative feelings toward those around you are a source of mental and physical strain. Realize that your anger will hurt you more than it will hurt the target of your enemy.

Brown Medical School doctors found that people with high levels of hostility were six percent more likely to suffer from heart disease.

Guilt is Unhealthy to Emotional Health

Did you do something you feel guilty about? Wallowing in disappointment over something you did is not productive. Not only are you going to mentally exhaust yourself, you can also compromise your body’s ability to ward off disease. Forgive yourself, learn from your blunder and move on. If necessary, try to make amends to someone you may have hurt.

Feelings of guilt, according to a study by doctors at the University of Hull in England, interfere with the body’s production of the antibody immunoglobulin A. Immunoglobulin A protects the body against infection.

Guilty People

Last but not least…

Always Do What You Say You Will Do

People who do what they say they are going to do tend to be healthier than people who don’t follow through. Develop a long-standing habit of reliability. You will benefit your health and a more positive life will follow.

In a study of those suffering from a chronic illness, University of Iowa researchers found that those who tended to be highly conscientious, goal directed and dependable were 36 percent less likely to die prematurely.

Emotional health. Learn it. Live it. Love it.

Burning Calories Around the Clock

No Matter What, We Are Always Burning Calories!

Every day activities – even those that do not seem like real activity – do burn calories! As you can see in the chart below, even our sleep is burning calories.

As you can also see in the chart, bed rest burns very little more than sleep or even sitting quietly.  Burning calories while reading is also the same. This surprised me. I would have thought that the brain activity involved in reading would up the calorie burning a bit. I guess we should read for a half-hour or so on a treadmill to up that ante!

And who would think? While we are eating food, we burn more calories than while we are just sitting!

Here is a chart with the average calories burned per minute and per hour for things we all do every day. Things that are essential to being alive. This chart has nothing to do with working out or dieting. Just the little things we do every single day of our lives. But little bits can add up, too! Not as fast or as much, but it is interesting to know. Perhaps you will be inspired to get up and tackle a household chore here and there. You will get a bit of calorie burning and the satisfaction of completing a chore!

Burning Calories Chart
Calories Burned in Daily Activities

Activities Covered in the Chart

  • Sleeping
  • Bed rest
  • Sitting quietly
  • Sitting, reading
  • Sitting, eating
  • Standing
  • Conversing
  • Sitting, writing
  • Standing, light
  • Driving car
  • Walking indoors
  • Showering
  • Walking outdoors
  • Jogging (5 mph)

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Build Energy Levels Gradually

Improving Energy Levels Can Take Time

If you get tired easily, remember that improving your energy levels can take time. If you have a medical condition causing fatigue, or a very busy life, practical strategies can increase your energy levels. But improvement will not be as easy as flipping a switch. Endurance and increased energy levels are built slowly over time.

Build energy levels over time
Take Your Time

In a University of Minnesota study, people who complained of frequent fatigue rarely had immediate improvements. However, gradual lifestyle changes improved energy levels for nine out of ten participants.

Sleep Well

Sleep is fuel for our systems that we cannot do without. As with food and water, we cannot simply skimp for a day and make up for it the next. Our bodies expect a constant supply of sleep.  The body functions best when provided a full night’s sleep every twenty-four hours.

According to the National Sleep Foundation,, 40 percent of adults are so sleepy during the day that it interferes with daily activities. The foundation reports sleep deprivation triggers a 10 to 35 percent drop in antibodies and immune cells. Sleep is essential for the repair of immune cells. People should aim for at least eight hours of sleep at night and more if they become ill.

Sport Drink
Sport Drink

Sport & Energy Drinks

For exercise lasting forty-five minutes or less, there is no real advantage to drinking anything other than water. For particularly rigorous exercise, a sports drink might help you replenish yourself.

Study the labels, because some sports drinks are closer to junk food than nutrition. Watch for excess sweeteners and high calorie content.

Colorado State University researchers have found that for more than nine in ten people, water is the best beverage to drink for their typical exercise activity. Sports drinks are beneficial only for those athletes who participate in high-endurance activities.

No Energy for Exercise?

Believe it or not, the more you exercise, the more energy you’ll have. Identify points during the day when you’re most awake and alert, and work out then. For many people, morning is best, but you may be most energetic at 8 PM. On days when you’re really tired, trick your body into exercising for longer periods. Vow to walk or do strength training for ten minutes; if you’re still beat after that, quit. Usually, though, you start feeling so good that you keep going. If you’re sluggish, do a less intense workout. Take a leisurely walk, or do a gentle yoga video.

Did you know?

Organic Virgin Coconut Oil# boosts energy, increases metabolism, improves thyroid function, and aids healthy weight loss. It is the perfect addition to any workout or fitness regimen. It can raise energy levels and increase stamina during workouts and speed recovery and healing after any exercise.

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Healthy Well Being: Write it Down

Healthy Well Being with a Diary or Journal

In today’s world, we face more stressors than ever. The fast pace of our daily lives can exhaust us. Add a stressful, life-altering event and we have a recipe for disaster. Learning a few healthy well being coping measures. They can be a life saver.

Feeling Over-Whelmed by Illness or Trauma?

Illness and/or traumatic events can be more than we can handle. They can have an awful effect on healthy well being. One way to help process what’s happening without becoming overwhelmed is to write down your thoughts in a personal journal.

Writing about our lives helps reduce our stress level and can actually improve our overall health. Start out by setting a timer for at least eight minutes and write whatever comes to mind. It isn’t necessary to look at your journal as an every day obligation. Look at it as a kind of friend you want it to be.

Healthy Well Being with Writing

Study Says…

A North Dakota State University research project asked people suffering from chronic conditions such as asthma and arthritis to write about their lives in a journal for one hour per week. In the months after they started their journals, 47 percent of the patients showed a measurable improvement in symptoms. They began to achieve a healthy well being.

Free & Healing: Hugs for Health

The small acts that comfort us and show us our connection to other people are not trivial. A hug is a means of giving and receiving affection – as well as a significant source of stress relief and comfort to our bodies. A brief hug from a loved one can reduce the effects of stress on blood pressure and heart rate by half, according to a study at the University of North Carolina.

Summary…get a fresh notebook (or using your computer) and starting writing down your thoughts and your feelings. Then go find a loved one a share a hug!

Two people sharing a big hug


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5 Ways To Promote a Personal Training Service

Business Professional

Personal Training Service

Becoming a personal trainer is a fantastic way to jump start your career. Not only is it a far cry from sitting in front a computer all day, but in some cases you can even set your own hours, working as little or as much as you want too. However, if you don’t have any clients to fill your schedule with, then you may be forced to work as little as possible anyways.

Luckily there are plenty of ways to market your personal training service and it doesn’t vary much from marketing in any other industry. In fact, marketing for a personal trainer comes much easier because there are not a ton of personal training services out there hogging up all the clients, so to speak. Moreover, marketing a personal training service can have exponential results thanks to the increasing desire amongst the general population to become fit and healthy.

Still though, as easy as marketing may be, there is still a right and a wrong way to go about it. Doing it wrong can have the same results as one of your clients bench-pressing wrong—inconsistent results! So before you do anything, here are just a few marketing tidbits to help out:

Word of Mouth:

Your voice—as well as the voice of others—is one of the foremost ways to ascertain new clients. You probably didn’t start a personal training service on a whim, right? That means you have had some success with past clients. Those clients are walking proof that you are well worth the money. Not only that, but you could also set up a referral program that offers existing and past clients and incentive to refer others to you. Word of mouth is also a phenomenal way to promote any products you might be selling as well. You can further boost your marketing efforts by hosting fitness themed giveaways and contests. People always like a good contest (and of course, free stuff!), so use this to your advantage.

Get With the Times:

In other words, get a website. With the internet being such a thriving presence these days, it would practically be stupid for a business not to have one. Most people use the Internet daily for a variety of reasons, of which might include looking for personal training advice. Think of a website as a virtual brochure of sorts, providing information to all those who care to see it. Not only that, but your website is your creation. What I mean by that is you can sell yourself as little or as much as you want too by posting credentials and client testimonials, as well as your rates, services and hours. I recommend that you also have a blog section on your site where you can regularly post articles. This will keep your visitors happy and coming back.

Be A Know-It-All:

Sure there is the classic cliche that nobody likes a know-it-all, but when it comes to marketing your personal training service, being an expert will play to your advantage. Establish a social medial presence and answer questions that your followers might have. In fact, whenever anybody wants to speak with you, show them that you are an expert. Somebody who can they can trust to provide honest answers. This will build people’s trust that you can do what you say you can do and hopefully, expand your business.

The Almighty Pen:

Believe it or not, you can write your way to marketing success. The fact remains that you are your own best advocate. You know first-hand that you have the skills necessary to shape and transform the average Joe into a Spartan warrior. So put a pen to paper (or fingers to keyboard) and tell the world. The internet is your best friend in this case. There are so many Internet publications out there that would be more than willing to publish article and blog posts that you write.

Other Business Can Help:

While I would not recommend doing this with your direct competition, you can actually increase your clientele by referring them to other businesses. What you would want to do in this situation is find businesses that would want the same demographic as you. These might include physical therapists and stores that sell sport’s products, but there are others too; just depends on your location. As you refer clients to those businesses, they would return the favor by recommending you to their clients as well. So in a nutshell, not only would you potentially be expanding your client base, but you would also be supporting local businesses too.

Maintain Control Where You Can

Maintain Control Where You Can

The greater your sense of control over what you are doing, the less wear and tear you will put on your body. Wear and tear is not always physical. It can be emotional, as well.

That does not mean that you can simply choose to be healthy or live a problem-free life. It does mean that by focusing on solutions to the problems that arise, you can keep your attention on what you can do in a given situation instead of what you cannot. Every single one of us has some limitations. Learn and accept yours. If it is something you can improve on, do so. If it is something you cannot help, accept it as part of who you are.

Keep the Scales Balanced

Maintain Control with Balanced Scales

Study Says…

Participants in a study who were subjected to a loud noise and told the sound would go away if they succeeded on a test showed fewer effects of stress than those who were told the sound would continue regardless of what they did. Researchers at Pennsylvania State University concluded that a sense of control calmed the first group, even though neither group in fact had any control over the process.

Also Avoid Oppressive Noise

The requirements of life, such as food, shelter and safety, also include avoiding oppressively loud noise. Whether you are in the workplace or at home, prolonged exposure to uncomfortable levels of noise will affect your ability to think, your ability to remember, your disposition, and your overall health. You can easily lose concentration and the ability to do your work well.

Researchers at Cornell found that workers in noisy offices experienced significantly higher levels of stress and made 40 percent fewer attempts to solve a difficult problem they were presented with. They also made more mistakes when under the strain of too much noise.

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Avoid Tanning Beds

Another Super Simple Health Secret: Avoid Tanning Beds and Stay Safe in the Sun

Most of us have heard it before, but do we heed this advice? Many don’t wish to in their quest to have the “tanned look”.

However, the facts cannot be denied. Too much exposure to the sun is dangerous and is a leading precursor to skin cancer. Natural sunlight is far less dangerous than tanning beds. Sun exposure and sunburn represent the leading preventable cause of both the most common forms of skin cancer. Protect your skin when you’re in the sun.

Woman on tanning beds


New research from Nature says that sunburns don’t just damage skin, they trigger inflammation that leads cancerous cells to migrate. That includes sunburns from tanning beds. Their suggestion? Spray on your tan, instead. Faux tans take about 15 minutes to dry and several hours to develop fully, so be patient before deciding to apply more.

Studies Say…

Doctors at the Mt. Sinai School of Medicine in New York City found that tanning beds expose the body to 10 to 15 times higher concentrations of dangerous ultra violet rays than does natural light.

The National Cancer Institute states that exposure to sunburn triples the lifetime risk of skin cancer. Is that tan really worth it?

From NCI Cancer Study News

Indoor tanning is already an established risk factor for malignant melanoma, the less common but deadliest form of skin cancer. Now, a new study confirms that indoor tanning significantly increases the risk of non-melanoma skin cancers, the most common human skin cancers. In the most extensive examination of published findings on the subject, the UCSF-led researchers estimate that indoor tanning is responsible for more than 170,000 new cases annually of non-melanoma skin cancers in the United States - and many more worldwide. Source:

High Heels and Your Knees

High Heels: The Hazards

Ladies, high heels create an unnatural walking challenge, which the body deals with by putting more strain on the knee. The lower your heels, the more prepared your legs are to walk on them. Yet, the latest fashion bug seems to be a growing obsession with the highest heels ever!

High Heels

A University of Virginia study found that when women wear high heels they exert 23 percent more pressure on their knees than when they wear flat shoes, contributing to an overall rate of arthritis in the knee that is twice as great for women as for men.

On the Flip Side

Research has indicated that wearing flip-flops can cause knee, hip, and back problems, particularity for people who are overweight.

Also note that flip-flops can be unsafe in general (feet are exposed to dirt and germs and the tops of feet are more likely to be sunburned). Plus, over-use can trigger other problems, so limit wearing flip-flops to a few hours a week.

Fit Foot Tip

How about some nice, comfortable exercise shoes? We can help you! Read Finding the Right Exercise Shoes

Look on the Bright Side of Life

Looking at the Bright Side of Life

Smile and forgive.
Smile. Forgive.

In almost everything that happens, you have the opportunity to look at the worst or the best implications. Even terrible setbacks hold within them rays of hope you might focus on. And even wonderful events can produce threads of worry or despair you might cling to. Your focus is not merely a personality quirk but a way of life. Let’s look at the bright side of life!

Learning to see the upside, the optimistic outcome, the good in what has happened, will not only increase your enjoyment of life, it will lengthen your life.

Optimistic people, who credit themselves when things go well and view bad times as temporary, live longer than pessimists. They have learned to always see the bright side of life.

According to a study conducted over a thirty year span by the Mayo Clinic, pessimistic people are 19 percent less likely to reach a normal life expectancy.

Forgive and Forget

Being able to forgive, to let go of angry thoughts and feelings, promotes the body’s natural ability to return from an aroused state to a normal state. Staying at an even keel allows our bodies to function at their best. For the sake of your own health, avoid holding grudges.

Doctors at the University of Washington found that holding a grudge raises the heart rate, blood pressure, and sweat production in more than nine out of ten people. Each of these symptoms indicates an activated nervous system and increased stress hormones.

Always Being Right is Wrong

People with a very high estimation of themselves and little respect for others wind up experiencing more stress and anger as they deal with a world that constantly disappoints them. Thinking you are always right is neither a helpful social trait nor a sound health habit. See the value in other people’s perspectives, even if you highly value your own.

Studies Say…

  • Researchers at the University of Bradford in England found that 62 percent of absolutist thinkers – people with a very high opinion of themselves and a low tolerance for compromise – suffered from high levels of anger and stress, which depressed the functioning of their immune systems.
  • Researchers at the University of California, Irvine, found that people who experienced high levels of anxiety were up to seven times as likely to practice poor health habits.

Give Yourself Time

The average person feels that there isn’t enough time in the day. We rush around from one thing to the next, not stopping until the day is over. One of the easiest things to cut out of the day is a moment for us. A moment to reflect on the bright side of life. But time spent quietly alone is not a luxury. It is an important component of how we function. Give yourself time to sit, to think, to breathe, to feel – every single day.

Sitting and relaxing.
Sit a spell. Relax.

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P.S. Researchers at the University of Wisconsin found that people who meditated regularly had higher levels of disease-fighting antibodies. See also: Meditation for Seniors