171 Ashley Ave.
Charleston, SC 29425
843-792-1414
800-424-MUSC
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May 2009
Spring into Action!
Winter is over, 40,000 people walked/ran the Cooper River Bridge, and April showers have made our flowers, grass, and weeds flourish. Welcome to spring, before the summer heat drives us indoors for air conditioning. Spring is the perfect time of year to get outside and be active with your family. Whether you take a walk through the neighborhood, build a sandcastle on the beach, or simply do some yard work, any activity you engage in will be beneficial to your health. By the way, the Lean Team is still walking the bridge on Saturday mornings at 9 am. At the time of the race, our cumulative distance reached 10,000 miles! Check our website www.musc.edu/leantean for the latest pictures and information.
Benefits of Being Active
We've all heard by now that being physically active is good for your health, but do you know why? Perhaps the most common motivation used in getting people off the couch is weight loss. In fact, losing as little as 10% of your excess body weight can lower your blood pressure, cholesterol, and risk of heart disease all while improving your mobility, blood sugars, energy level and mood. While losing large amounts of weight may seem daunting, it only takes a little to make a big impact on your health.
But losing weight isn't the only benefit to being active. Although there are numerous physical activities that can be done indoors during the winter months, the beautiful weather of spring provides us the inspiration to get outside and get to it! The longer daylight hours give us more time to be outdoors and soak up the sun. Did you know that sun exposure can actually be good for your health? Our bodies produce vitamin D when exposed to the sun, but most Americans are deficient in this essential vitamin. In addition to aiding calcium absorption, emerging research suggests vitamin D may be beneficial in the fight against cancer.
Fueling activity through proper nutrition
Nutrition is a key component to any activity. In order for your body to run, it requires the proper fuel. It doesn't matter if you are running a marathon or just doing some spring cleaning, if you aren't consuming nutritious foods then you aren't going to have the energy to partake in activity! For example, we all know that eating a slice of cake or a couple pieces of fried chicken can actually cause us to feel lethargic. On the other hand, a lighter, more nutrient-dense meal such as a fresh sandwich and salad can make us feel energized and ready to go! Also, remember that dehydration is a common problem that can drain energy and have a negative impact on health. Make sure to drink water throughout the day (8 glasses every 24 hours) in order to stay hydrated and keep your energy level up!
Balancing energy intake & energy expenditure
Maintaining body weight requires a constant balancing act between the amount of energy you consume and the amount of energy you expend. If you are looking to lose weight, the energy you burn through physical activity must be greater than the energy you receive through food & beverage calories. If the amount of energy you take in is greater than the amount of energy you put out, then you will gain weight. In order to maintain your weight, the two values (in vs. out) must be equal. To properly manage your weight through physical activity, it is helpful to know the number of calories you burn when participating in common spring time activities.
| Activity | Calories Burned per Hour |
| House cleaning | 348 |
| Sailing | 192 |
| Rollerblading | 480 |
| Swimming | 390 |
| Tennis | 420 |
| Walking (20 minute mile) | 162 |
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Mary Joan
Lean Team |
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