The benefits of moderate physical activity to general health and well-being have been widely publicized, but what, exactly, constitutes moderate activity? Now, researchers have a specific answer: walking at a rate of at least 100 steps per minute.
This means that a simple pedometer-based recommendation of workouts consisting of 3,000 steps in 30 minutes can get people started on a meaningful, moderate exercise program. The study reaching this conclusion was published in the May 2009 issue of the American Journal of Preventive Medicine.
The researchers monitored oxygen intakes as a study group of 58 woman and 39 men completed four six-minute sessions at different treadmill speeds of between 65 and 110 meters per minute. All wore pedometers and their heart rates were recorded. Using 3 METs, or metabolic equivalents, as the minimum level of oxygen demand which approximates moderate exercise, participants were monitored to determine whether, and when, participants had reached the moderate-exercise level. The researchers found that for men, step counts associated with walking at 3 METs were between 92 and 102 steps per minute. For women, the range was between 91 and 115 steps per minute.
This is very useful information. Too often, people put off starting an exercise program because they simply don’t know how much they should do, or how vigorously they should do it. Now, an inexpensive pedometer and a wristwatch are all you need to begin walking 30 minutes a day, five days a week, confident that you are meeting the minimum requirement. You can, as I do, vary your walking regime with swimming, biking or even vigorous yard work for equivalent periods of time, but many people find that walking fits into their lifestyle most comfortably. Enjoy!
Fitness Made Simple
Regular physical activity can minimize illness and boost energy levels. Dr. Weil on Healthy Aging has all you need to get started - including exclusive videos featuring Dr. Weil’s personal trainer! See how simple an exercise routine can be - start your 14-day free trial now!
Daily Dose of Broccoli Sprouts May Protect Against Ulcers, Cancer
The active constituent here is sulforaphane, a component of broccoli sprouts that interferes with the activity of the bacteria Helicobacter pylori (H. pylori). These bugs live in the gastrointestinal tract and can cause stomach ulcers (which are treated with antibiotics) and gastritis, two conditions that are associated with stomach cancer. In a small study in Japan, researchers from Johns Hopkins gave 25 subjects infected with H. pylori two and a half ounces of broccoli sprouts daily for two months. Another 25 infected individuals received alfalfa sprouts instead. The study subjects were monitored with breath, blood and stool sample tests before, during and after the study to check the severity of their H. pylori infections, colonization by the bacteria and the degree of inflammation in the stomach lining. After two months, levels of a substance that indicates the presence of H. pylori had dropped 40 percent in the broccoli group, but remained unchanged in the subjects eating alfalfa sprouts. Eight weeks after the study ended H. pylori levels returned to where they had been in the first place, suggesting that the sulforaphane they contain reduces H. pylori colonization but doesn’t eliminate it. The study was published in the April 6, 2009 issue of Cancer Prevention Research.
Need To Eat More Veggies?
The pace of the modern world can make it difficult to eat the way you should every day. Help cover the nutritional gaps in your diet with high-quality supplements and vitamins. Find out which ones are right for your lifestyle at the new and improved Dr. Weil’s Vitamin Advisor. Place your first order today and get 15% off!
Office Work Can Make You Fat
Sitting at a desk all day is part of the problem - too many office workers get no on-the-job exercise. Also to blame are the lack of workplace facilities to store and eat food, the absence of on-site gyms, work related stress and overtime. These conclusions came from a study of obesity and workplace conditions conducted in Europe by the Harvard School of Public Health and the Cyprus International Institute for the Environment and Public Health. The researchers found that 19 percent of Dutch citizens and 31 percent of Irish citizens get no exercise at work. Worse, 55 percent of Greeks and Croatians and 61 percent of French people do no exercise at all. Switching from traditional diets to fast food high in saturated fats is also part of the trend, the researchers said. The solution? Fitness incentives for employees and a break from desk-bound routines, the investigators suggested. But first both employers and employees have to recognize how serious the issue is: by 2015 2 billion people worldwide will be overweight and 700 million will be obese, the researchers said.
Support for a Healthy Life
Do you need a little support in your efforts to improve how you eat, exercise and live your life? Take a tour of Dr. Weil's Optimum Health Plan. This online lifestyle plan is an effective, step-by-step way to change your life for the better. Visit today and get a free recipe!
Cornbread
One of the most popular American quick breads, cornbread is traditionally made with milk or buttermilk and eggs. This vegan alternative can be spiced up with chopped jalapenos or green chile for a delicious Southwestern twist.
View Recipe
Healthy Aging Tip
Courtesy of Dr. Weil on Healthy Aging
Seasonal Foods: Spinach. This bright green vegetable is a veritable powerhouse of nutrients, and one that Dr. Weil recommends you have on hand in your kitchen not only for its taste, but for its health benefits as well: Spinach may help promote gastrointestinal health and healthy vision, and help prevent osteoporosis, heart disease, colon cancer and inflammatory disorders.
Featured Discussion:
“How much fish can I eat while pregnant?” asks kellygelske.
I absolutely LOVE fish. My husband and I eat it for dinner several nights each week (particularly salmon, halibut, and tilapia). When pregnant, do I have to limit my intake of cooked fish? I hear some people say "no more than 2 servings per week", but others say to "increase your fish consumption while pregnant". What's most healthy/protective (for) the unborn baby?
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What’s New
6th Annual Nutrition & Health Conference - Public Forum
Chicago May 10th, 2009
Come see Dr. Weil in Chicago on Sunday, May 10th for a discussion between today's top health, nutrition, and food authorities at this exciting public event! You're invited to be a part of the 6th annual Nutrition and Health Conference and to join Dr. Weil and a group of bestselling authors, health and nutrition experts, nutrition researchers and journalists for an exciting and informative discussion of what is "good" food - from the personal to the global. Our goal is to provide the general public with an understanding of how daily choices affect long-term health and well-being, and the information necessary to activate change, including the ins-and-outs of an optimum diet. Open to all.
6th Annual Nutrition & Health Conference - Health Care Professionals
Chicago, May 10-13, 2009
Expanding on the growing success of previous Nutrition and Health conferences, the 2009 meeting, co-directed by Dr. Andrew Weil, will assemble an outstanding faculty of internationally-known scientific researchers, skilled clinicians, innovative chefs, and best-selling authors whose work focuses on the interface between nutrition and healthful living. The course provides essential information for health professionals who address issues of food and nutrition in their clinical practices, including the latest research findings, practical recommendations for clinical care, and challenging discussions of public policy. Register today!
Seattle Theatre Group Presents Andrew Weil, M.D.
Seattle, Wash. June 6th, 2009 8:30 p.m
Seattle Theatre Group presents Andrew Weil, M.D. Live at The Paramount Theatre on Saturday, June 6 at 8:30pm for a discussion on Optimal Health. Open to all. Ticketing and registration information available here.
Dr. Weil at the Napa Fresh Aire Festival 2009
August, 28 - 30, 2009, Napa, California
Celebrate at the Napa Fresh Aire Festival with three days of empowering programs and activities that purify the body, educate the mind, and renew the spirit all in the beautiful setting of Napa, California. Join Dr. Weil, and world-renowned wellness and eco-conscious living experts for inspiring lectures and activities devoted to outdoor experiences, yoga, nutrition, fitness, eco-conscious awareness, meditation, wine tasting, music, and more. Learn more.
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