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Looking for great moves that burn calories?
You can tell spring is here from the various diets that come out every day. We immediately grab these plans to get rid of the extra kilograms put on during the winter. But exercising is as important as eating properly to lose weight. Of course, exercising is not necessary just to stay in shape; it is also necessary for a healthy and long life. As difficult as it may be to find time from work and daily activities to exercise, all you really need is just 30 minutes each day. So why do we need to exercise and how much do we burn with what exercise?
We all concede that exercising is necessary to avoid illnesses and to enjoy a healthy life. But we’re not very familiar with its countless number of medical benefits. Memorial Etiler Medical Center internal medicine specialist Dr. Murat Görgülü says regular exercise increases blood circulation and more blood goes to tissues and organs. This, in turn, increases the flow of oxygen and nutrients to tissues and organs. And this is very important for cell regeneration and nourishment. Görgülü also notes that regular exercise can help increase muscle mass, which boosts muscle power and body resistance. In this way, more energy is expended and the metabolic rate is increased. This means that if you compare a person who exercises and therefore has more muscle mass with someone who doesn’t exercise, the person who exercises will have a higher metabolic rate even if they weigh the same.
Dietician Dr. Hayrettin Mutlu from Sema Hospital says exercise not only causes us to use energy but allows our bodies to maintain the elasticity of veins. Preserving elasticity is considered the most important factor in resisting cardiovascular disease when one is older. Noting that exercise combats illnesses by using energy, Mutlu adds that “for example, the rate of obesity is lower in people who exercise regularly, and the rate of illnesses linked to obesity [diabetes, heart problems, blood pressure, sleep apnea] automatically declines.”
Cooking food 3, reading a book 1, washing dishes 8 calories
We burn a certain amount of calories when doing daily activities. Even when you’re watching TV or resting on the couch reading a book, your body burns one calorie per minute. When preparing food in the kitchen, a person burns three calories per minute. You can burn off 20-25 calories by walking up the stairs, six to eight calories by washing dishes for 15 minutes and 35-40 calories by driving for 15 minutes. But Dr. Görgülü notes that daily activities such as washing the dishes and driving the car or random exercises are no substitute for regular exercise. The energy we use when doing these kinds of activities are good for us, but because they don’t consist of a certain rhythm and continuity they aren’t very helpful in building muscle mass and increasing metabolism.
When to start which exercise?
In addition to exercising, it’s also important to know when you can start a specific exercise. That is because some exercises require flexibility and others are dangerous for children. According to Dr. Mutlu children between the age of 5 and 6 can start athletic activities such as swimming, gymnastics, ice skating, tennis and horseback riding. Soccer, basketball and handball can be started at the age of 7 or 8. Fencing and water polo are more appropriate for children between 9 and 10. The age to start wrestling and weightlifting is slightly higher, 15 or 16.
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