Physical
Activity and
Healthy Living
Guide
The Broucek Mission
What is Physical Activity?
Physical activity simply means movement of the body that uses energy. Walking, gardening, briskly
pushing a baby stroller, climbing the stairs, playing soccer, or dancing the night away are all good
examples of being active. For health benefits, physical activity should be moderate or vigorous
intensity.
Moderate physical activities include:
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Walking briskly (about 3 ½ miles per hour)
Bicycling (less than 10 miles per hour)
General gardening (raking, trimming shrubs)
Dancing
Golf (walking and carrying clubs)
Water aerobics
Canoeing
Tennis (doubles)
Vigorous physical activities include:
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Running/jogging (5 miles per hour)
Walking very fast (4 ½ miles per hour)
Bicycling (more than 10 miles per hour)
Heavy yard work, such as chopping wood
Swimming (freestyle laps)
Aerobics
Basketball (competitive)
Tennis (singles)
You can choose moderate or vigorous intensity activities, or a mix of both each week.
Activities can be considered vigorous, moderate, or light in intensity. This depends on the extent to
which they make you breathe harder and your heart beat faster.
Only moderate and vigorous intensity activities count toward meeting your physical activity
needs. With vigorous activities, you get similar health benefits in half the time it takes you with
moderate ones. You can replace some or all of your moderate activity with vigorous activity.
Although you are moving, light intensity activities do not increase your heart rate, so you should not
count these towards meeting the physical activity recommendations. These activities include walking
at a casual pace, such as while grocery shopping, and doing light household chores.
Why is Physical Activity Important?
Regular physical activity can produce long term health benefits. People of all ages, shapes, sizes, and
abilities can benefit from being physically active. The more physical activity you do, the greater the
health benefits.
Being physically active can help you:
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Increase your chances of living longer
Feel better about yourself
Decrease your chances of becoming depressed
Sleep well at night
Move around more easily
Have stronger muscles and bones
Stay at or get to a healthy weight
Be with friends or meet new people
Enjoy yourself and have fun
When you are not physically active, you are more likely to:
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Get heart disease
Get type 2 diabetes
Have high blood pressure
Have high blood cholesterol
Have a stroke
Physical activity and nutrition work together
for better health. Being active increases the
amount of calories burned. As people age
their metabolism slows, so maintaining
energy balance requires moving more and
eating less.
Some types of physical activity are especially beneficial:
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Aerobic activities make you breathe harder and make your heart beat faster. Aerobic
activities can be moderate or vigorous in their intensity. Vigorous activities take more effort
than moderate ones. For moderate activities, you can talk while you do them, but you can't
sing. For vigorous activities, you can only say a few words without stopping to catch your
breath.
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Muscle-strengthening activities make your muscles stronger. These include activities like
push-ups and lifting weights. It is important to work all the different parts of the body - your
legs, hips, back, chest, stomach, shoulders, and arms.
Bone-strengthening activities make your bones stronger. Bone strengthening activities, like
jumping, are especially important for children and adolescents. These activities produce a
force on the bones that promotes bone growth and strength.
Balance and stretching activities enhance physical stability and flexibility, which reduces
risk of injuries. Examples are gentle stretching, dancing, yoga, martial arts, and t'ai chi.
How Much Physical Activity is needed?
Physical activity is important for everyone, but how much you need depends on your age.
ADULTS
(18 to 64 years)
Adults should do at least 2 hours and 30 minutes each week
of aerobic physical activity at a moderate level OR 1 hour
and 15 minutes each week of aerobic physical activity at a
vigorous level. Being active 5 or more hours each week can
provide even more health benefits. Spreading aerobic
activity out over at least 3 days a week is best. Also, each activity should be done for at least 10
minutes at a time. Adults should also do strengthening activities, like push-ups, sit-ups and lifting
weights, at least 2 days a week.
CHILDREN AND ADOLESCENTS
(6-17 years)
Children and adolescents should do 60 minutes or more of physical
activity each day. Most of the 60 minutes should be either moderate- or
vigorous intensity aerobic physical activity, and should include vigorousintensity physical activity at least 3 days a week. As part of their 60 or
more minutes of daily physical activity, children and adolescents should
include muscle-strengthening activities, like climbing, at least 3 days a week and bone-strengthening
activities, like jumping, at least 3 days a week. Children and adolescents are often active in short
bursts of time rather than for sustained periods of time, and these short bursts can add up to meet
physical activity needs. Physical activities for children and adolescents should be developmentally
appropriate, fun, and offer variety.
YOUNG CHILDREN
(2-5 years)
There is not a specific recommendation for the number of minutes young children should be active
each day. Children ages 2-5 years should play actively several times each day. Their activity may
happen in short bursts of time and not be all at once. Physical activities for young children should be
developmentally appropriate, fun, and offer variety.
Physical activity is generally safe for everyone.
The health benefits you gain from being active are far
greater than the chances of getting hurt. Here are some
things you can do to stay safe while you are active:
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If you haven't been active in a while, start slowly
and build up.
Learn about the types and amounts of activity that
are right for you.
Choose activities that are appropriate for your
fitness level.
Build up the time you spend before switching to activities that take more effort.
Use the right safety gear and sports equipment.
Choose a safe place to do your activity.
See a health care provider if you have a health problem
How Many Calories does
Physical Activity Use (Burn)?
A 154-pound man who is 5' 10" will use up (burn) about the number of
calories listed doing each activity below. Those who weigh more will
use more calories; those who weigh less will use fewer calories. The
calorie values listed include both calories used by the activity and the
calories used for normal body functioning during the activity time.
Approximate calories used (burned) by a 154-pound
man
MODERATE physical activities:
In 1 hour
In 30 minutes
Hiking
370
185
Light gardening/ yard work
330
165
Dancing
330
165
Golf (walking and carrying clubs)
330
165
Bicycling (less than 10 mph)
290
145
Walking (3.5 mph)
280
140
Weight training (general light
workout)
220
110
Stretching
180
90
In 1 hour
In 30 minutes
Running/ jogging (5 mph)
590
295
Bicycling (more than 10 mph)
590
295
Swimming (slow freestyle laps)
510
255
Aerobics
480
240
Walking (4.5 mph)
460
230
Heavy yard work (chopping wood)
440
220
Weight lifting (vigorous effort)
440
220
Basketball (vigorous)
440
220
VIGOROUS physical activities:
Tips for Increasing Physical Activity
Make physical activity a regular part of the day
Choose activities that you enjoy and can do regularly.
Fitting activity into a daily routine can be easy — such as
taking a brisk 10 minute walk to and from the parking lot,
bus stop, or subway station. Or, join an exercise class.
Keep it interesting by trying something different on
alternate days. Every little bit adds up and doing
something is better than doing nothing.
Make sure to do at least 10 minutes of activity at a time,
shorter bursts of activity will not have the same health
benefits. For example, walking the dog for 10 minutes before and after work or adding a 10 minute
walk at lunchtime can add to your weekly goal. Mix it up. Swim, take a yoga class, garden or lift
weights. To be ready anytime, keep some comfortable clothes and a pair of walking or running shoes
in the car and at the office.
More ways to increase physical
activity
At home:
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Join a walking group in the neighborhood or at the
local shopping mall. Recruit a partner for support and
encouragement.
Push the baby in a stroller.
Get the whole family involved — enjoy an afternoon bike ride with your kids.
Walk up and down the soccer or softball field sidelines while watching the kids play.
Walk the dog — don't just watch the dog walk.
Clean the house or wash the car.
Walk, skate, or cycle more, and drive less.
Do stretches, exercises, or pedal a stationary bike while watching television.
Mow the lawn with a push mower.
Plant and care for a vegetable or flower garden.
Play with the kids — tumble in the leaves, build a snowman, splash in a puddle, or dance to
favorite music.
Exercise to a workout video.
At work:
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Get off the bus or subway one stop early and walk or skate the
rest of the way.
Replace a coffee break with a brisk 10-minute walk. Ask a
friend to go with you.
Take part in an exercise program at work or a nearby gym.
Join the office softball team or walking group.
At play:
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Walk, jog, skate, or cycle.
Swim or do water aerobics.
Take a class in martial arts, dance, or yoga.
Golf (pull cart or carry clubs).
Canoe, row, or kayak.
Play racquetball, tennis, or squash.
Ski cross-country or downhill.
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Play basketball, softball, or soccer.
Hand cycle or play wheelchair sports.
Take a nature walk.
Most important — have fun while being active!
Weight Management
Increase Physical Activity
Physical activity is an important part of managing body weight.
Being physically active can help you achieve a healthy weight and prevent excess weight gain.
However, physical activity is also important to all other aspects of your health. Benefits include
sleeping better at night, decreasing your chances of becoming depressed, and helping you look
good. When you are not physically active, you are more likely to have health problems,
including heart disease, type 2 diabetes, and high blood cholesterol.
The amount of physical activity needed to manage body weight depends on calorie intake and
varies a lot from person to person. Some adults will need to do more physical activity than others
to manage body weight.
How much physical activity do you need to help manage body weight?
1. To start, adults should do the equivalent of 150 minutes (2 hours and 30 minutes) of
moderate-intensity aerobic activity each week.
2. If necessary, adults should increase their weekly minutes of aerobic physical activity
gradually over time (while eating fewer calories) to meet weight loss goals.
3. Some adults who need to lose weight may need to do more than the equivalent of 300
minutes (5 hours) per week of moderate-intensity activity to meet weight loss goals.
This may sound like a lot. However, your weight is a balance of the number of calories you eat
and drink and the physical activity you do. Weight loss can be achieved by eating and drinking
fewer calories OR by burning more calories in physical activity. The people with the greatest
long-term success are doing BOTH – eating less and being more active. For example, walking 30
minutes each day and drinking one less soda each day are two small steps you can take that can
have a big impact on your weight over time.
Get started increasing physical activity:
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Pick activities you like and that fit into your life.
Be active with family and friends. Having a support network can help you stay active.
Keep track of your physical activity and gradually increase how much you do over time.
Use the SuperTracker, a journal, a log, or mark your activity on a calendar.
If you are interested in a physical challenge to get you started, try the President's
Challenge.
Stumbling Blocks:
Concerned about increasing physical activity? Here are some common "stumbling blocks" and
ideas to help you overcome these barriers:
"I dislike physical activity. Running Pick activities that you like and start by doing what you can,
just isn't my idea of fun."
at least 10 minutes at a time. Every bit adds up, and the
health benefits increase as you spend more time being active.
If one activity, like running, doesn't appeal to you, find
something that does. There are lots of activities, such as:
swimming, biking, walking, playing tennis, basketball,
hiking, rollerblading, etc. The point is to get out there and
move! Doing something is better than doing nothing.
"I don't have the energy to be
Daily activities like walking, gardening, and climbing up the
active."
stairs all count. Start with what you can do, even if that's just
10 minutes. You may even find yourself more energized
after being active!
"I don't know the first thing about Physical activity simply means movement of the body that
being active."
uses energy. You can choose moderate or vigorous intensity
activities, or a mix of both, each week. Moderate physical
activities include: walking briskly, bicycling, dancing, and
golf. Vigorous physical activities include: running, jogging,
swimming, basketball, and aerobics. Check out these tips for
increasing physical activity.
"How do I know when I have gotten For substantial health benefits, the 2008 Physical Activity
enough exercise for the day?"
Guidelines recommend that adults get at least 150 minutes (2
hours and 30 minutes) a week of moderate-intensity activity
or 75 minutes (1 hour and 15 minutes) a week of vigorousintensity aerobic physical activity, or an equivalent
combination of moderate- and vigorous-intensity aerobic
activity. Aerobic activity should be performed in episodes of
at least 10 minutes, and preferably, it should be spread
throughout the week.
Decrease Screen Time
To help manage your body weight, reduce the amount of time you spend being sedentary. This
includes time spent in front of a screen - including watching television, playing video games, and
using the computer.
People who spend more time being sedentary, particularly watching television, are more likely to be
overweight or obese.
Most people can't change how much time they spend on the computer for work or school, but you
can decrease your screen time during other times of the day and on the weekend.
Get started decreasing screen time:
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Track how much time you spend in front of a screen. Log the number of hours you spend in a
week (outside of work or school) watching television, playing video games, or using the
computer.
Develop a screen time budget. Set a goal to reduce screen time. Plan to watch shows you'd
like to see. Write down a few options of things you could do instead of watching television,
like taking a walk around the block, gardening, or playing with your dog.
Use the time you watch television to be physically active in front of the television. Walk in
place (or on a treadmill) while watching your favorite shows, or do jumping jacks during
commercials.
Limit eating while watching television. Many people overeat when watching television
because they aren't thinking about what they are eating - they stop eating when the bowl or
bag is empty, instead of when they have had enough! If you choose to eat while watching
television, portion out a small amount.
Stumbling Blocks:
Concerned about decreasing screen time? Here are some common "stumbling blocks" and ideas
to help you overcome these barriers:
"I'm exhausted after work and just
want to sit on the sofa!"
It can be difficult to break your routine. Start by making
small changes. For example, do you watch three hours of
television most nights? Try cutting out just one program,
and use the time to take a walk or play with the kids. Find
activities that you enjoy and will look forward to –
anything that gets you moving. Being active with family or
friends can help you create a healthy new routine.
"I like to play video games that have Some active video games count as physical activity. Limit
an active component, like yoga or the amount of time you spend inactive in front of the
tennis. Do those count as screen
television, including video games. Playing an active video
time?"
game can be a fun way to get physical activity. The activity
should make your heart beat faster and your breathing rate
pick up for it to count as physical activity.
"I've logged my screen time, but I
Try limiting your total screen time to 2 hours a day (outside
can't figure out how much TV time I of work or school). Start by picking your favorite shows
should set as my goal. Are there
that you want to watch. Find other activities, such as
recommendations that I can follow?" walking, or find a new hobby that you enjoy doing in place
of watching television.
How to Optimize Your Cholesterol Levels
The goal of the guidelines below is not to lower your cholesterol as low as it can go, but
rather to optimize your levels so they're working in the proper balance with your body.
Again, the majority of your cholesterol is produced by your liver, which is influenced by
your insulin levels. Therefore, if you optimize your insulin level, you will tend to
automatically optimize your cholesterol. This is why my primary recommendations
for safely regulating your cholesterol have to do with modifying your diet and lifestyle as
follows (what you won't find on this list is taking cholesterol-lowering medication or
eating a low-cholesterol diet):
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Reduce, with the plan of eliminating, grains and sugars in your diet. It is vitally
important to eliminate gluten-containing grains and dangerous sugars especially
fructose.
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Consume a good portion of your food raw.
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Make sure you are getting plenty of high-quality, animal-based omega 3 fats,
such as krill oil. Research suggests that as little as 500 mg of krill per day may
improve your total cholesterol and triglycerides and will likely increase your HDL
cholesterol.
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Replace harmful vegetable oils and synthetic trans fats with healthy fats, such as
olive oil, butter, and coconut oil (remember olive oil should be used cold only,
use coconut oil for cooking and baking).
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Include fermented foods in your daily diet. This will not only optimize your
intestinal microflora, which will boost your overall immunity, it will also introduce
beneficial bacteria into your mouth. Poor oral health is another powerful
indicator of increased heart disease risk.
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Optimize your vitamin D levels, ideally through appropriate sun exposure as this
will allow your body to also create vitamin D sulfate—another factor that may
play a crucial role in preventing the formation of arterial plaque.
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Exercise regularly. Make sure you incorporate high-intensity interval exercises,
which also optimize your human growth hormone (HGH) production.
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Avoid smoking or drinking alcohol excessively.
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Be sure to get plenty of high-quality, restorative sleep.
6 Healthy Super Veggies
1. Bok Choy
Bok choy, which is also referred to as Chinese white cabbage, contains vitamins C and
K, plus a higher concentration of beta-carotene and vitamin A than any other variety of
cabbage. It also contains important nutrients such as calcium, magnesium, potassium,
and manganese, all wrapped up in an extremely low-calorie package (some classify bok
choy as a zero-calorie or negative-calorie food).
One cup of bok choy contains only about 20 calories, but its high levels of dietary fiber
will fill you up, making it
an excellent food for
weight loss. Bok choy is
actually the most popular
vegetable in China,
although in the US it’s
often overlooked.
This member of the
cruciferous family
shouldn’t be passed by,
however, as it contains
powerful antioxidants like
vitamins A and C and
phytonutrients such as
thiocyanates, lutein,
zeaxanthin, isothiocyanates, and sulforaphane, which stimulate detoxifying enzymes
and may protect against breast, colon, and prostate cancers.
Bok choy also contains a wealth of anti-inflammatory nutrients including thiocyanate, an
antioxidant that’s been found to protect cells from inflammatory substances produced in
response to injury or infection in your body. Researchers believe thiocyanate may hold
clues to treating serious inflammatory disorders including cystic fibrosis, heart disease
and diabetes.
Bok choy can be used in place of red or green cabbage in recipes, as well as eaten raw
(such as in salads, coleslaw, or juicing). You can also use bok choy as a side dish
(avoid overcooking) or as a base when making fermented vegetables (although, in the
US, it tends to be more expensive than green cabbage).
2. Swiss Chard
Swiss chard belongs to the chenopod food
family, along with beets and spinach. It’s an
excellent source of vitamins C, E, and A (in
the form of beta-carotene) along with the
minerals manganese and zinc.7 When you
eat Swiss chard, you get a wealth of
antioxidant and anti-inflammatory benefits.
The betalin pigments in Swiss chard (which are also found in beets) support your body's
Phase 2 detoxification process, which is when broken down toxins are bound to other
molecules so they can be excreted from your body.
Swiss chard also contains an important mix of nutrients, including high amounts of both
magnesium and vitamin K1, to support your bone health.
In addition, Swiss chard contains a flavonoid called syringic acid, which may help
regulate blood sugar and provide benefits to those with diabetes, along with kaempferol,
a flavonol that may help fight cancer and lower your risk of chronic diseases including
heart disease.
3. Cabbage
Cabbage is inexpensive yet powerful. Cabbage contains potent antioxidants like
vitamins A and C and phytonutrients such as thiocyanates, lutein, zeaxanthin,
isothiocyanates, and sulforaphane, which stimulate detoxifying enzymes and may
protect against breast, colon, and prostate cancers.
Cabbage also contains a wealth of anti-inflammatory nutrients to help keep
inflammation in check. Among them are anthocyanins, a type of polyphenol that’s
particularly plentiful in red cabbage, although all types of cabbage contain antiinflammatory polyphenols.
Glucosinolates are phytochemicals that break down into indoles, sulphoraphane and
other cancer-preventive substances. Indole-3-carbinol, for example, halts the cell cycle
in breast cancer cells without actually killing the cells.
Interestingly, different types of cabbage (red, green, and Savoy) contain different
patterns of glucosinolates, which
suggests you should try to eat a variety
of cabbage for the best health effects.
Further, just one serving of cabbage
can provide you with 85 percent of your
body’s daily requirement of vitamin K.
Cabbage also contains healthy
amounts of B vitamins, including folate,
vitamin B6, vitamin B1, and vitamin B5.
B vitamins are not only important for
energy, they may also slow brain
shrinkage by as much as seven-fold in
brain regions specifically known to be
most impacted by Alzheimer’s disease.
Cabbage juice is one of the most
healing nutrients for ulcer repair as it is
a huge source of vitamin U (which is
actually not a vitamin but an enzyme known as S methylmethionine). Research shows
that vitamin U, administered as raw cabbage juice, is effective in promoting the rapid
healing of peptic ulcers.
Cabbage is best prepared as close to raw as possible, sometimes called tender-crisp, to
preserve its many nutrients. Cabbage can also be juiced, as mentioned, and fermented,
which will provide your body with healthy amounts of beneficial bacteria and, if certain
starter cultures are used, vitamin K2. You can find in-depth instructions here for how to
make your own fermented cabbage.
4. Collard Greens
Collard greens are a close cousin to kale and they are, nutritionally, very similar. Rich in
vitamin K and phytonutrients – caffeic acid, ferulic acid, quercetin, and kaempferol –
collard greens help lower oxidative stress in your cells while fighting inflammation.
Collard greens contain glucosinolates called glucobrassicin that can convert into an
isothiocyanate molecule called indole-3-carbinol, or I3C, a compound with the ability to
activate and prevent an inflammatory response at its earliest stage.
Other phytonutrients in collard
greens, specifically
diindolylmethane and
sulforaphane, have been
clinically proven to combat
breast, prostate, ovarian,
cervical, and colon cancer cells,
by helping prevent their growth
and even helping prevent them
from forming in the first place.
Also noteworthy, collard greens
are especially high in fiber, with
more than 7 grams per cup,
making it ideal for digestive support. They’re also particularly useful for maintaining
healthy cholesterol levels.
For the best collard greens flavor and texture, choose slightly smaller leaves than the
toughest outer layer. If you’re not sure how to cook them, try this 5-minute collard
greens recipe.
5. Cauliflower
If you’re in the mood for something
other than leafy greens, try
cauliflower. One serving of cauliflower
contains 77 percent of the
recommended daily value of vitamin
C. It’s also a good source of vitamin
K, protein, thiamin, riboflavin, niacin,
magnesium, phosphorus, fiber,
vitamin B6, folate, pantothenic acid,
potassium, and manganese.
Cauliflower is a good source of
choline, a B vitamin known for its role in brain development, and contains a wealth of
anti-inflammatory nutrients to help keep inflammation in check, including I3C, which
may operate at the genetic level to help prevent the inflammatory responses at its
foundational level.
Adding to cauliflower’s appeal is its extreme versatility. You can eat it raw, add it to
salads, or use it in your cooking. Cauliflower can even be seasoned and mashed for a
healthier version of mashed “potatoes.” Compounds in cauliflower also show anticancer effects.
6. Beets
Beet roots have always been included in my most recommended vegetables list,
although they are in the “use sparingly” category because of their high carbohydrate
levels. Beets are high in immune-boosting vitamin C, fiber and essential minerals like
potassium (essential for healthy nerve and muscle function) and manganese (which is
good for your bones, liver, kidneys, and pancreas). Beets also contain the B vitamin
folate, which helps reduce the risk of birth defects.
The powerful
phytonutrients that
give beets their deep
crimson color may
also help to ward off
cancer. Research
has shown that
beetroot extract
reduced multi-organ
tumor formations in
various animal
models when
administered in
drinking water, for
instance, while
beetroot extract is also being studied for use in treating human pancreatic, breast and
prostate cancers. Drinking beet juice, meanwhile, may help to lower blood pressure in a
matter of hours. One study found that drinking one glass of beet juice lowered systolic
blood pressure by an average of 4-5 points.
The benefit likely comes from the naturally occurring nitrates in beets, which are
converted into nitric oxide in your body. Nitric oxide, in turn, helps to relax and dilate
your blood vessels, improving blood flow and lowering blood pressure. As with Swiss
chard, the betalin pigments in beets support your body’s Phase 2 detoxification process,
and beets are a unique source of betaine, a nutrient that helps protects cells, proteins,
and enzymes from environmental stress. It’s also known to help fight inflammation,
protect internal organs, improve vascular risk factors, enhance performance and likely
help prevent numerous chronic diseases.
Looking for Even More Vegetable Variety?
If you’re tired of eating the same vegetables day in and day out, take a look at my
recommended list of vegetables, which provides a guide to the most nutritious
vegetables, and those to limit due to their high carbohydrate content. There are many to
choose from, so there’s no need to limit yourself to broccoli and spinach (or, like most
Americans, potatoes and tomatoes, which are the top two most commonly consumed
“vegetables” in America).
Freshness is a key factor in vegetable quality, so if you can’t grow your own, look for
those farmed locally or, better still, farmed locally and organically. Organic vegetables
may be more nutritious and they’ll also carry a lower pesticide load. So, as a general
guide, the following list of vegetables details some of the best and worst vegetables for
your health.
Highly Recommended Vegetables
Asparagus
Escarole
Avocado (actually a fruit)
Fennel
Beet greens
Green and red cabbage
Bok choy
Kale
Broccoli
Kohlrabi
Brussels sprouts
Lettuce: romaine, red leaf, green leaf
Cauliflower
Mustard greens
Celery
Onions
Chicory
Parsley
Chinese cabbage
Peppers: red, green, yellow, and hot
Chives
Tomatoes
Collard greens
Turnips
Cucumbers
Spinach
Dandelion greens
Zucchini
Endive
The Broucek Mission Eat Healthy, Feel Happy, Live Deeply