Fitness Tips – How Much Exercise Should You Do?

Americans are always wanting to find a short cut. There is no quick fix. Attaining fitness requires a lifestyle change and making the right healthy choices. The most benefits come from cardio-respiratory fitness, and to attain this a regular exercise program is often needed. Failing this, making active choices, such as using a push mower rather than a power mower, and walking to each tee rather than using a golf cart on the golf course, will help one stay fit.

Those who promote fitness exercise are following along the more recent lines of nutritionists’ thinking, he says, which involves behavior modification. If you do not change your behavior and make it a lifestyle change, it’s not going to become a habit.

The message that many experts are starting to put out is: A little bit of exercise is good enough.

How little? All you need, is to expand 285 calories a day – 2,000 calories a week – in activities above and beyond your job.

But if it’s a healthy life you’re interested in, they write, all other things being equal, the gardener’s odds against heart disease are as good as the marathoner’s.

How much exercise you should do depends upon what you want to achieve. If you just want stress reduction, you don’t have to do aerobic exercise,… but you won’t get reduction in the risk of heart disease if you do not meet minimum standards of exercise. That means exercising at 60 to 85 percent of your maximum heart rate for 20 to 30 minutes at least three times a week. Do less than that and you will never achieve a level of conditioning. You won’t improve.

But being moderately fit is OK. In a paper based on data collected at the researchers showed that the largest difference in mortality – about 60 percent – was between the sedentary and people who were only moderately fit, as judged by performance on treadmill exercise tests.

It’s dangerous to do nothing and easy to do enough.

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Calories burned in a single hour
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The following figures are for a man weighing 180 pounds and a woman weighing 130 pounds.
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Activity Men Women
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Cooking 216 156
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Chopping wood 414 299
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Mowing lawn 486 351
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Scrubbing floors 522 377
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Trimming trees 630 455
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Gardening 576 416
(heavy chores)
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Painting outside 378 273
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Washing the car 270 195
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House cleaning 288 208
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Raking 270 195
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Stocking shelves 270 195
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Window cleaning 288 208
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Fishing 234 169
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Get Listed on Google Business Maps

Did you know there’s a FREE listing on Google for your business, and it’s just waiting for you? Have you claimed it yet?It’s called Google Places and it’s a fast and easy way to build your online presence, even if you don’t have a website!With Google business maps -1. Reach millions of Google users, quickly and for free – More people search for businesses online than anywhere else, so it’s important to make sure your business listing can be easily found on Google Business Maps. Creating a listing is easy, takes just a few minutes and it doesn’t cost a thing!2. Easy to edit – Your business may already show up on Google, but you will need to claim it and make sure the details are correct. Any changes you make will appear on Google as soon as you complete the verification process.3. Practical and easy to manage – Your Google Business Maps listing is an easy way to maintain an online presence even if you don’t have a website. Visit Google Places anytime to edit your information and to see how many people have seen and clicked on your listing.4. Add photos, videos and other custom options, all for free – Make your listing really shine with photos, videos, custom categories, your service area, brand name products you sell, how to find parking; and coupons to encourage customers to make a first-time or repeat purchase.Signing up for Google Places is simple. I’ve listed the steps below to create (or claim) your FREE Google Business Maps listing for your interior design business.1. Get a Google Account – If you don’t have one, go to Google.com or Gmail.com and set up an account. It’s a good idea to create a new Gmail account just for this. That way you won’t mind sharing it with others or passing it along, in case you wish to transfer ownership of your listings at a later date.2. Local.Google.com – On the left side of the screen, look for “Put your business on Google Maps.” Click there.3. Google Accounts – Look for the link that says “Google Places”. Click there and you’ll see a page that looks like this:4. Fill in the Blanks – Add your business information and click continue.5. Claim or Create – If you see your business listed there, Google will offer you a chance to claim the existing listing. If you see one that looks like it could be yours, but there are errors, go ahead and choose it. You can fix the errors. If you don’t see your business listed, follow the rest of the instructions to create a new listing.6. Main Form – Complete the rest of the form and click Submit.7. Verify – Google asks you to verify your submission by phone or postcard. They want to be sure that only the right people are able to change any public data about your business. I recommend the phone call option – it’s fast and easy. Either way, you’ll receive a 4 digit code that you will have to enter into the appropriate box on the page.8. Success – You are now done claiming your listing!9. Customize – Be sure to add in photos, videos and descriptions to fill out your listing fully. If you don’t have them handy you can always go back to add them later.Claiming your Google business maps listing is an extraordinarily important factor in determining how you show up in Google, especially when competing with other interior designers in your area.