Wellness Wed: The Benefits of S E X

This is a topic that could be taboo for a lot of people but definitely has its benefits. So for today I ask you to have an open minds as I share with you a report that confirms and enumerates the different benefits of having sex on a regular basis - more or less.

In 1997 the British Medical Journal, it was reported that men who had the highest frequency of orgasm enjoyed a death rate half that of the laggards. Studies show that having sex even a few times a week can have the following effects:

Improved sense of smell: After sex, production of the hormone prolactin surges. This in turn causes stem cells in the brain to develop new neurons in the brain's olfactory bulb, its smell center.

Reduced risk of heart disease: In a 2001 follow-on to the Queens University study mentioned above, researchers focused on cardiovascular health. Their finding? That by having sex three or more times a week, men reduced their risk of heart attack or stroke by half. In reporting these results, the co-author of the study, Shah Ebrahim, Ph.D., displayed the well-loved British gift for understatement: "The relationship found between frequency of sexual intercourse and mortality is of considerable public interest."

Weight loss, overall fitness: Sex, if nothing else, is exercise. A vigorous bout burns some 200 calories--about the same as running 15 minutes on a treadmill or playing a spirited game of squash. The pulse rate, in a person aroused, rises from about 70 beats per minute to 150, the same as that of an athlete putting forth maximum effort. British researchers have determined that the equivalent of six Big Macs can be worked off by having sex three times a week for a year. Muscular contractions during intercourse work the pelvis, thighs, buttocks, arms, neck and thorax. Sex also boosts production of testosterone, which leads to stronger bones and muscles. Men's Health magazine has gone so far as to call the bed the single greatest piece of exercise equipment ever invented.

Reduced depression: Such was the implication of a 2002 study of 293 women. American psychologist Gordon Gallup reported that sexually active participants whose male partners did not use condoms were less subject to depression than those whose partners did. One theory of causality: Prostoglandin, a hormone found only in semen, may be absorbed in the female genital tract, thus modulating female hormones.

Pain-relief: Immediately before orgasm, levels of the hormone oxytocin surge to five times their normal level. This in turn releases endorphins, which alleviate the pain of everything from headache to arthritis to even migraine. In women, sex also prompts production of estrogen, which can reduce the pain of PMS.

Less-frequent colds and flu: Wilkes University in Pennsylvania says individuals who have sex once or twice a week show 30% higher levels of an antibody called immunoglobulin A, which is known to boost the immune system.

Better bladder control: Heard of Kegel exercises? You do them, whether you know it or not, every time you stem your flow of urine. The same set of muscles is worked during sex.

Better teeth: Seminal plasma contains zinc, calcium and other minerals shown to retard tooth decay. Delivery though will be left to your imagination. However, to suffice it is safe to say that it could be a far richer, more complex and more satisfying experience than squeezing a tube of Toothpaste. Researchers have noted, parenthetically, that sexual etiquette usually demands the brushing of one's teeth before and/or after intimacy, which, by itself, would help promote better oral hygiene.

A healthier prostate: Some urologists believe they see a relationship between infrequency of ejaculation and cancer of the prostate. The causal argument goes like this: To produce seminal fluid, the prostate and the seminal vesicles take such substances from the blood as zinc, citric acid and potassium, then concentrate them up to 600 times. Any carcinogens present in the blood likewise would be concentrated. Rather than have concentrated carcinogens hanging around causing trouble, it's better to evict them. Regular old sex could do the job. But if the flushing of the prostate were your only objective, masturbation might be a better way to go, especially for the non-monogamous male. Having sex with multiple partners can, all by itself, raise a man's risk of cancer by up to 40%. That's because he runs an increased risk of contracting sexual infections. So, if you want the all the purported benefits of flushing with none of the attendant risk, go digital. A study recently published by the British Journal of Urology International asserts that men in their 20s can reduce by a third their chance of getting prostate cancer by ejaculating more than five times a week.

Want to know more about health and news topics such as these check it out from the source at:
Forbes.com

Now here is video news report from CNN on the same topic - Enjoy ;)

Wellness Wed: Cough Remedies that work and is light on cost

I was hosting a wedding today and nothing really bothers me more than an itchy and irritating throat. I did my best to keep from coughing while concentrating on the program and keeping guests entertained. I had tried using conventional medicine from the hotel's clinic but unfortunately it did nothing to soothe my dilemma. So I tried the old fashion remedy that my mom taught me. Drink warm water with Honey and Chamomile tea. It worked like a charm and for the entire 3 hours straight I wasn't bothered by my itchy throat and thus helped cease the coughing symptom till the program ended.

This is one of the reasons as to why I really prefer home made remedies over the synthetic medications. Don't get me wrong though, I do take regular medication from time to time, but using home made remedies along with regular medication does help increase the healing rate. Regular herbal therapy is also the best way to prevent certain diseases from happening.

Now with the cough issue, it was truly helpful to use honey and tea for my predicament but that isn't the only option one has for helping heal the common cough. From GrannyMed.com I found other herbs that are as easily accessible at home and still prove to be effective in helping relieve and heal the common cough.

Here are the things that they recommended:

• Licorice for cough
• Garlic and honey for cough
• Chocolate for cough (I really liked this one)
  
• Aloe and honey for cough
• Ginger Cayenne Tea for Cough

As you can see from this list, all of these ingredients can be found in the local grocery store if not in your refrigerator. We all use these in our cooking from time to time and continued use of these can also guarantee a lesser chance of getting a bad case of the flu and of course the cough.

eHow from Youtube also has a cool advise for home remedies with regards to healing the irritating itchy feeling one gets during a bad cough and more.

Wellness Wed: Flu Prevention

Today's wellness article is something I should have written about before I got hit by the flu last week. Had I done so, I may have been able to prevent myself from contracting it and would have hopefully saved me from the inconveniences of having to buy tissue paper for my runny nose and cough medication for a cough that sounds like I just shot a .45. I have also noticed that this month of January a lot of my colleagues have also started showing since of the cold. With that I guess we will see another season of flu spreading its ugly head around the block affecting unsuspecting victims along the way.

So to help prevent that from happening here are some things that you can do to help prevent it from spreading even further.

Take these everyday steps to protect your health:

Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.

Wash your hands often with soap and water, especially after you cough or sneeze. Alcohol-based hand cleaners are also effective.

Avoid touching your eyes, nose or mouth. Germs spread this way.

Try to avoid close contact with sick people.

Stay home if you are sick until at least 24 hours after you no longer have a fever (100°F or 37.8°C) or signs of a fever (without the use of a fever-reducing medicine, such as Tylenol®). Read detailed information about how long to stay away from others.

Follow public health advice regarding school closures, avoiding crowds and other social distancing measures.

And to help you even more I found this rather informative video from our trusty online video source Youtube that talks and teaches us more about the flu (including those nasty and scary ones that we have heard spread in the news):

Here is what the CDC Recommends



One thing that I have learned along the way is that washing of hands regularly is one of the best and most recommended practices in preventing most kinds of infectious diseases which includes the flu. I do hope that this article has helped you out and please spread the word on how to prevent the flu rather than spreading the virus. :)

Well Wed: Blood Bank Can Save your Life

It is the start of the year and I was thinking of taking steps in making a difference in other people's lives. One of those is a commitment to donate blood. I guess this is my way of saving a life, cause somewhere out there someone is in need of blood and it might be my blood that they shall be using to help this person survive. I think everyone has a chance to do this. If saving a life isn't what will motivate you, then how about checking the benefits of giving blood: Health Benefits of Donating Blood.

Here is a playlist of more reasons as to why you should donate blood more often:

I guess in the end the moral of today's health topic is that when you give blood you save 2 lives. The life of the person who needs it and yours.

Wellness Wed on Empty Streets: Sleep and Why We Need It

I have been lacking in this department for a couple of days now since I am still adjusting to my new job as an Account Manager for an Executive Search and Training and Development Firm. It is the very first time that I am working around the clock trying to hit the target that they have given us. Progress thus far has been alright for me, however, I still need to be weary of the sacrifices am taking to be able to do the job well.

Now let us get back to topic. Highlighted here are the major reasons as to why sleep is such an important part of our daily lives and why one has to ensure that you get enough sleep otherwise face the consequences that may affect your body in the long run.

Sleep helps to repair your body
The body generates extra protein molecules while you're sleeping. These help to repair your body at a cellular level. Examples of what could have caused damage would be the likes of stress, pollutants, infection, sun exposure and much more.

Sleep helps keep your heart healthy
Your heart and cardiovascular system is constantly under pressure, and one of the benefits of sleep is that it helps to reduce the levels of stress and inflammation in your body. High levels of 'inflammatory markers' are linked to heart attacks, heart disease and strokes. Sleep can also help keep blood pressure and cholesterol levels lower.

Sleep reduces stress
A good night's sleep can lower blood pressure and the elevated levels of stress hormones which naturally occur in today's fast paced society. Sleep helps to reverse these effects and encourages a state of relaxation.

Sleep improves your memory
That sluggish sensation that you get when deprived of sleep makes it difficult for one to concentrate. This can lead to not being able to remember facts, faces, lessons and conversations. Sleeping well eliminates these difficulties because as you sleep, your brain is busy working on organizing and correlating memories. One of the great benefits of sleep is that it allows your brain to better process new experiences and knowledge, therefore increasing your understanding and retention.

Sleeping properly can help you to control your body weight
One benefit of sleep is that it helps you regulate the hormones that affect and control your appetite. Several studies have shown that when your body is deprived of sleep, the normal hormone balances are interrupted and your appetite increases. Unfortunately this increase in appetite doesn't lead to a craving for fruits and veggies, no, instead your body longs for food high in calories, fats and carbohydrates. If you want to get off the carb crave, get enough sleep. :)

Here is a great video to watch from Youtube that talks more on the topic of why sleep is important for us:

Wellness Wed on Empty Streets: Effects of Stress on the Human Body

Today am just featuring a video I found in Youtube.com that talks about how stress affects the human body. I am featuring this article most especially since I am feeling a bit stressed right now both at work and at home. But the kind of stress I have I actually need as there are many people like me that thrive on it. However, too much, like everything else can and will have side effects.

here is why:



Hope that this isn't what you are experiencing. Sometimes it pays a lot to simply take a break and walk away even for just awhile. It then you can see and think more clearly and most importantly it helps keep you healthy mentally and physically.

Wellness Wed on Empty Streets: Effects of Partying (Hang Over)

I admit that I was one of those people that loved to party and get drunk and wake up feeling under the weather the next day. I honestly didn't care about my health, since as we all know the feeling that we get was great during the party. What I didn't know and wish I had back then was that the after effects weren't just something that one could heal from - it had a high risk of become permanent and eventually lethal.

I was going through a National Geographic documentary video, which I will feature in a bit, and what I saw was shocking. One would think that smoking was the greatest risk one would have at an all night event. Little did I know that alcohol, the sound and much more were hitting my body, literally pounding it, causing irreparable damage. I guess in more ways than one I was lucky since my check up with my doctors came out ok - normal to say the least - but that was probably due to the fact that I didn't party as hard or as regularly as most people in their twenties and I had a very active and healthy life style. However, it still isn't an excuse to over do it.

It is true that parties is a natural part of growing up, keeping it in moderation though is advisable and taking necessary precautions is a must.

Here is the video that I was talking about:

Wellness Wed on Empty Streets: Polycystic Ovarian Syndrome

Was given a particularly interesting request for today's health article. I was asked to do a little research into the topic of Polycystic Ovarian Syndrome. I have to be honest, that when I first heard about this topic I didn't really think it was something that many would be afflicted with and that it is something that may be related to cancer. After I have completed my research, I have realized that I was wrong on all counts of my assumption. I am sure that after you read this article you may have one or several of these symptoms. It would be best to consult your family physician if you find anything suspicious. Also, it is also advisable to get more than one doctor's opinion for any health issue.

So the first question on my mind was what is Polycystic Ovarian Syndrome:
Polycystic ovarian syndrome (PCOS), also known by the name Stein-Leventhal syndrome, is a hormonal problem that causes women to have a variety of symptoms.

What causes Polycystic Ovarian Syndrome:
No one is quite sure what causes PCOS. Although women with PCOS often have a mother or sister with the condition, there is not enough scientific evidence to prove that the condition may be inherited. The ovaries of women with PCOS frequently contain a number of small cysts, hence the name poly (many) cystic ovarian syndrome. A similar number of cysts may occur in women without PCOS. Therefore, the cysts themselves do not seem to be the cause of the problem. A malfunction of the body's blood sugar control system (insulin system) is frequent in women with PCOS, and researchers believe that these abnormalities may be related to the development of PCOS. It is known that the ovaries of women with PCOS produce excess amounts of male hormone known as androgen. This excessive production of male hormones may be a result of the abnormalities in insulin production.

What are the symptoms of Polycystic Ovarian Syndrome:
The symptoms of PCOS include:

1. Irregular or no menstrual periods

2. Acne

3. Obesity, and

4. Excess hair growth

Other signs and symptoms of PCOS include:

* weight gain,

* acne,

* oily skin,

* dandruff,

* infertility,

* skin discolorations,

* high cholesterol levels,

* elevated blood pressure, and

* abnormal hair growth and distribution.

Any of the above symptoms and signs may be absent in PCOS, with the exception of irregular or no menstrual periods. All women with PCOS will have irregular or no menstrual periods. Women who have PCOS do not regularly ovulate; that is, they do not release an egg every month. This is why they do not have regular periods.

How can one be diagnosed of Polycystic Ovarian Syndrome:
Well there are many ways to get diagnosed for PCOS but there is a way that you can check yourself through a simple question and answer test of which could help quantify your risk of having this dreaded ailment - simply click here for the test - Test for PCOS

One thing I found rather peculiar was how Insulin resistance and PCOS are related

INSULIN RESISTANCE IS A ROOT CAUSE OF PCOS

Are you one of the millions of women with Polycystic Ovarian Syndrome who, no matter what they've tried, has failed to better manage or reverse the symptoms of this condition? It may not be due to lack of willpower. Instead, you could be Insulin Resistant, a root cause of PCOS. Scientists at the National Institutes of Health, Stanford University and other research centers have clearly identified the existence and effects of Insulin Resistance, a biochemical condition that can cause excessive weight gain and Polycystic Ovarian Syndrome.

If you are among the 65% of the overweight population with Insulin Resistance, your ability to better manage or reverse your PCOS and lose weight may not have been within your control - until now.

This breakthrough in understanding the body's biochemistry remains relatively unknown, even though Insulin Resistance has reached epidemic proportions. Your doctor may not have explained the crucial link between Insulin Resistance, weight gain and Polycystic Ovarian Syndrome.

Treatment:
Although there's no cure for PCOS, there are several ways that the condition can be treated and managed.

If a girl is overweight or obese, a doctor will recommend that she lose weight. Weight loss can be very effective in lessening many of the health conditions associated with PCOS, such as high blood pressure and diabetes. Sometimes weight loss alone can restore hormone levels to normal, causing many of the symptoms to disappear or become less severe. Your doctor or a registered dietitian can look at your food intake and your exercise and activity to tailor a weight-loss program for you. Exercise is a great way to help combat the weight gain that often accompanies PCOS as well as a way to reduce bloating, another symptom girls with PCOS sometimes experience.

Sometimes doctors prescribe medications to treat PCOS. A doctor might first have a girl try birth control pills or another hormone pill called progesterone to help reduce the androgen levels in her body and regulate her menstrual cycle. These medicines may help control acne and excessive hair growth in some girls, but they don't work for everyone.

Other medications used to treat PCOS include antiandrogens, which counter the effects of excess androgens on a girl's body. Antiandrogens can help clear up skin and hair growth problems in girls with PCOS. Another medication, metformin, which is used to treat diabetes, can lower insulin levels. In some girls with PCOS, it can help control ovulation and androgen levels. This can make a girl's menstrual cycles more regular. Some girls and women treated with metformin have also experienced weight loss and lowering of high blood pressure.

Coping With Polycystic Ovary Syndrome:
Having PCOS can be hard on a girl's self-esteem because some of the symptoms, such as skin and hair problems and weight gain, are so noticeable. Fortunately, there are things you can do to reduce the physical symptoms — and take care of the emotional side of living with PCOS.

Although the medications used to treat PCOS will slow down or stop excessive hair growth for many girls, there are lots of different types of products available to help a girl get rid of hair where she doesn't want it. Depilatory creams can gently remove facial hair on the upper lip or chin. Be sure to follow the instructions carefully so you don't develop a rash or allergic reaction.

Tweezing and waxing are other things you can do at home to manage hair growth. A girl can also visit a dermatologist (a doctor who specializes in skin problems) or qualified hair removal specialist for electrolysis and laser surgery treatments. These procedures offer longer term removal of unwanted hair, but they are more expensive.

If you have severe acne as a symptom of PCOS, it may improve if part of your treatment includes birth control pills or antiandrogens. If it doesn't, your doctor may refer you to a dermatologist for further acne treatment. A dermatologist may also be able to recommend medications to help reduce skin darkening or discoloration, and to prevent hair growth.

Some girls with PCOS may become depressed, in which case it may help to talk to a therapist or other mental health professional. Talking with other teens and women with PCOS is a great way to share information about treatment and get support. Your doctor may be able to recommend a local support group.

If you can't find a local group, the Polycystic Ovarian Syndrome Association offers a "Big Cyster" program for teen girls as well as online message boards. If you join, you'll be hooked up with other women or teen girls with PCOS to whom you can turn for advice, support, or just a listening ear.

Here are some more references that could further help you out in understanding this rather amazingly common ailment:

Hope you found this article informative - If you think you have someone in the family with the symptoms mentioned above, have them try the self help questionnaire to verify the need for a check up. Also, please ensure that you always consult your physician for more information. Till the next time. xoxo

Wellness Wed on Empty Streets: Insulin and Fat Storage

As I have discussed in my personal blog, I have been researching a lot on why people get fat. And finally I have found the answer to my growing bulge problem. Insulin - the major hormone that is the culprit behind it all. I have lost a lot of weight since I started on a diet that eliminated the triggers of insulin past lunch time and even though admittedly I get uber hungry at night it is definitely doing the job.

How does this all work? Simple once you understand.

Let us start with a common food myth. It is common health advice: avoid fat, eat carbohydrates, eat less, exercise more. Yet, diabetes and obesity epidemics coincide with Americans following this advice.

We have been taught that fat is bad for the health and carbohydrates are good. The USDA food pyramid diagrams a diet composed predominantly of grains and other carbohydrates. It has been assumed that there is a simple arithmetic relationship between calories consumed and calories burned that determines weight. The adoption of this dietary information has coincided with unprecedented levels of obesity and diabetes in the United States.

The type of calories eaten may be more important than the number. While it seems logical that fat would cause fat, the problem may be from overeating refined starches. A review of medical studies by Gary Taubes, Good Calories, Bad Calories ( New York, NY: Anchor Books. 2007.), finds that quite a number of scientific studies show refined carbohydrates cause weight gain. Refined carbohydrates, like refined flour and other easily digested starches and sugars are also implicated in chronic health problems.

The Role of Insulin in Storing Fat
Obesity is the accumulation of excess fat. Fat accumulation, or obesity, is caused by an imbalance in hormones that regulate adipose tissue and fat metabolism. Insulin is the primary hormonal regulator of the storage of fat. If insulin is elevated, the body accumulates fat in the adipose tissues. When insulin levels drop, fat is released from the adipose tissues and used for fuel.

Increases in insulin are most highly stimulated by the consumption of starches and sugars, especially the consumption of refined starches and sugars. Eating carbohydrates increases insulin which in turn encourages storage of energy as fat rather than making the food energy available to the body to burn. The more highly refined the carbohydrate, the more its consumption stimulates insulin levels. By causing fat storage instead of making energy available for immediate use of the body, refined carbohydrates result in hunger.

According to Dr. Al Sears author of High Speed Fat Loss in Seven Easy Steps (Wellington Fl: Al Sears, M.D. 2008.), the consumption of fat does not affect insulin production at all. There are other issues with fats as hydrogenated fats pose a health risk, but fats do not cause the body to store fat.

This relationship between carbohydrates, insulin and fat suggest that obesity is not the result of overeating or sedentary behavior. It may be that obesity, in fact causes overeating and sedentary behavior, by storing too much energy in the adipose tissue and leaving the body hungry and tired.

Refined Carbohydrates Indicated in Chronic Health Problems
Type II diabetes and Metabolic Syndrome are the diseases that result from high blood sugar and high insulin levels. The likelihood of developing coronary heart disease, Alzheimers disease and cancer all increase significantly with the incidence of Type II diabetes and Metabolic Syndrome. (Taubes p 204.) It could be more than coincidence that these problems, along with obesity, became common when dietary recommendations changed to favor carbohydrates in the diet and avoid fat.

Here is a video lecture that is sure to help widen your knowledge about fat formation and how to get it out of your system:

Wellness Wed on Empty Streets: Calorie Chart

I am doing my best to loose a lot of weight for the past couple of weeks now through exercise. This is after finally loosing enough to start doing physical activities again. But I had to think of what physical activity would be best at burning all the calories away. Fortunately enough for me I found a chart that one can use as a reference for the percentage of calories that one can burn.

Here is the chart:

Activity (1 hour)	130lbs	155lbs	190lbs
Aerobics, general	354	422	518
Aerobics, high impact	413	493	604
Aerobics, low impact	295	352	431
Archery (non-hunting)	207	246	302
Automobile repair	177	211	259
Backpacking, general	413	493	604
Badminton, competitive	413	493	604
Badminton, social, general	266	317	388
Basketball, game	472	563	690
Basketball, nongame, general	354	422	518
Basketball, officiating	413	493	604
Basketball, shooting baskets	266	317	388
Basketball, wheelchair	384	457	561
Bicycling, <10mph,>	236	281	345
Bicycling, >20mph, racing	944	1126	1380
Bicycling, 10-11.9mph, light effort	354	422	518
Bicycling, 12-13.9mph, moderate effort	472	563	690
Bicycling, 14-15.9mph, vigorous effort	590	704	863
Bicycling, 16-19mph, very fast, racing	708	844	1035
Bicycling, BMX or mountain	502	598	733
Bicycling, stationary, general	295	352	431
Bicycling, stationary, light effort	325	387	474
Bicycling, stationary, moderate effort	413	493	604
Bicycling, stationary, very light effort	177	211	259
Bicycling, stationary, very vigorous effort	738	880	1078
Bicycling, stationary, vigorous effort	620	739	906
Billiards	148	176	216
Bowling	177	211	259
Boxing, in ring, general	708	844	1035
Boxing, punching bag	354	422	518
Boxing, sparring	531	633	776
Broomball	413	493	604
Calisthenics (pushups, sit-ups), vigorous effort	472	563	690
Calisthenics, home, light/moderate effort	266	317	388
Canoeing, on camping trip	236	281	345
Canoeing, rowing, >6 mph, vigorous effort	708	844	1035
Canoeing, rowing, crewing, competition	708	844	1035
Canoeing, rowing, light effort	177	211	259
Canoeing, rowing, moderate effort	413	493	604
Carpentry, general	207	246	302
Carrying heavy loads, such as bricks	472	563	690
Child care: sitting/kneeling-dressing, feeding	177	211	259
Child care: standing-dressing, feeding	207	246	302
Circuit training, general	472	563	690
Cleaning, heavy, vigorous effort	266	317	388
Cleaning, house, general	207	246	302
Cleaning, light, moderate effort	148	176	216
Coaching: football, soccer, basketball, etc.	236	281	345
Construction, outside, remodeling	325	387	474
Cooking or food preparation	148	176	216
Cricket (batting, bowling)	295	352	431
Croquet	148	176	216
Curling	236	281	345
Dancing, aerobic, ballet or modern, twist	354	422	518
Dancing, ballroom, fast	325	387	474
Dancing, ballroom, slow	177	211	259
Dancing, general	266	317	388
Darts, wall or lawn	148	176	216
Diving, springboard or platform	177	211	259
Electrical work, plumbing	207	246	302
Farming, baling hay, cleaning barn	472	563	690
Farming, milking by hand	177	211	259
Farming, shoveling grain	325	387	474
Fencing	354	422	518
Fishing from boat, sitting	148	176	216
Fishing from river bank, standing	207	246	302
Fishing in stream, in waders	354	422	518
Fishing, general	236	281	345
Fishing, ice, sitting	118	141	173
Football or baseball, playing catch	148	176	216
Football, competitive	531	633	776
Football, touch, flag, general	472	563	690
Frisbee playing, general	177	211	259
Frisbee, ultimate	207	246	302
Gardening, general	295	352	431
Golf, carrying clubs	325	387	474
Golf, general	236	281	345
Golf, miniature or driving range	177	211	259
Golf, pulling clubs	295	352	431
Golf, using power cart	207	246	302
Gymnastics, general	236	281	345
Hacky sack	236	281	345
Handball, general	708	844	1035
Handball, team	472	563	690
Health club exercise, general	325	387	474
Hiking, cross country	354	422	518
Hockey, field	472	563	690
Hockey, ice	472	563	690
Horse grooming	354	422	518
Horse racing, galloping	472	563	690
Horseback riding, general	236	281	345
Horseback riding, trotting	384	457	561
Horseback riding, walking	148	176	216
Hunting, general	295	352	431
Jai alai	708	844	1035
Jogging, general	413	493	604
Judo, karate, kick boxing, tae kwan do	590	704	863
Kayaking	295	352	431
Kickball	413	493	604
Lacrosse	472	563	690
Marching band, playing instrument(walking)	236	281	345
Marching, rapidly, military	384	457	561
Moto-cross	236	281	345
Moving furniture, household	354	422	518
Moving household items, boxes, upstairs	531	633	776
Moving household items, carrying boxes	413	493	604
Mowing lawn, general	325	387	474
Mowing lawn, riding mower	148	176	216
Music playing, cello, flute, horn, woodwind	118	141	173
Music playing, drums	236	281	345
Music playing, guitar, classical, folk(sitting)	118	141	173
Music playing, guitar, rock/roll band(standing)	177	211	259
Music playing, piano, organ, violin, trumpet	148	176	216
Paddleboat	236	281	345
Painting, papering, plastering, scraping	266	317	388
Polo	472	563	690
Pushing or pulling stroller with child	148	176	216
Race walking	384	457	561
Racquetball, casual, general	413	493	604
Racquetball, competitive	590	704	863
Raking lawn	236	281	345
Rock climbing, ascending rock	649	774	949
Rock climbing, rapelling	472	563	690
Rope jumping, fast	708	844	1035
Rope jumping, moderate, general	590	704	863
Rope jumping, slow	472	563	690
Rowing, stationary, light effort	413	493	604
Rowing, stationary, moderate effort	502	598	733
Rowing, stationary, very vigorous effort	708	844	1035
Rowing, stationary, vigorous effort	561	669	819
Rugby	590	704	863
Running, 10 mph (6 min mile)	944	1126	1380
Running, 10.9 mph (5.5 min mile)	1062	1267	1553
Running, 5 mph (12 min mile)	472	563	690
Running, 5.2 mph (11.5 min mile)	531	633	776
Running, 6 mph (10 min mile)	590	704	863
Running, 6.7 mph (9 min mile)	649	774	949
Running, 7 mph (8.5 min mile)	679	809	992
Running, 7.5mph (8 min mile)	738	880	1078
Running, 8 mph (7.5 min mile)	797	950	1165
Running, 8.6 mph (7 min mile)	826	985	1208
Running, 9 mph (6.5 min mile)	885	1056	1294
Running, cross country	531	633	776
Running, general	472	563	690
Running, in place	472	563	690
Running, on a track, team practice	590	704	863
Running, stairs, up	885	1056	1294
Running, training, pushing wheelchair	472	563	690
Running, wheeling, general	177	211	259
Sailing, boat/board, windsurfing, general	177	211	259
Sailing, in competition	295	352	431
Scrubbing floors, on hands and knees	325	387	474
Shoveling snow, by hand	354	422	518
Shuffleboard, lawn bowling	177	211	259
Sitting-playing with child(ren)-light	148	176	216
Skateboarding	295	352	431
Skating, ice, 9 mph or less	325	387	474
Skating, ice, general	413	493	604
Skating, ice, rapidly, > 9 mph	531	633	776
Skating, ice, speed, competitive	885	1056	1294
Skating, roller	413	493	604
Ski jumping (climb up carrying skis)	413	493	604
Ski machine, general	561	669	819
Skiing, cross-country, >8.0 mph, racing	826	985	1208
Skiing, cross-country, moderate effort	472	563	690
Skiing, cross-country, slow or light effort	413	493	604
Skiing, cross-country, uphill, maximum effort	974	1161	1423
Skiing, cross-country, vigorous effort	531	633	776
Skiing, downhill, light effort	295	352	431
Skiing, downhill, moderate effort	354	422	518
Skiing, downhill, vigorous effort, racing	472	563	690
Skiing, snow, general	413	493	604
Skiing, water	354	422	518
Ski-mobiling, water	413	493	604
Skin diving, scuba diving, general	413	493	604
Sledding, tobogganing, bobsledding, luge	413	493	604
Snorkeling	295	352	431
Snow shoeing	472	563	690
Snowmobiling	207	246	302
Soccer, casual, general	413	493	604
Soccer, competitive	590	704	863
Softball or baseball, fast or slow pitch	295	352	431
Softball, officiating	354	422	518
Squash	708	844	1035
Stair-treadmill ergometer, general	354	422	518
Standing-packing/unpacking boxes	207	246	302
Stretching, hatha yoga	236	281	345
Surfing, body or board	177	211	259
Sweeping garage, sidewalk	236	281	345
Swimming laps, freestyle, fast, vigorous effort	590	704	863
Swimming laps, freestyle, light/moderate effort	472	563	690
Swimming, backstroke, general	472	563	690
Swimming, breaststroke, general	590	704	863
Swimming, butterfly, general	649	774	949
Swimming, leisurely, general	354	422	518
Swimming, sidestroke, general	472	563	690
Swimming, sychronized	472	563	690
Swimming, treading water, fast/vigorous	590	704	863
Swimming, treading water, moderate effort	236	281	345
Table tennis, ping pong	236	281	345
Tai chi	236	281	345
Teaching aerobics class	354	422	518
Tennis, doubles	354	422	518
Tennis, general	413	493	604
Tennis, singles	472	563	690
Unicycling	295	352	431
Volleyball, beach	472	563	690
Volleyball, competitive, in gymnasium	236	281	345
Volleyball, noncompetitive; 6-9 member team	177	211	259
Walk/run-playing with child(ren)-moderate	236	281	345
Walk/run-playing with child(ren)-vigorous	295	352	431
Walking, 2.0 mph, slow pace	148	176	216
Walking, 3.0 mph, mod. pace, walking dog	207	246	302
Walking, 3.5 mph, uphill	354	422	518
Walking, 4.0 mph, very brisk pace	236	281	345
Walking, carrying infant or 15-lb load	207	246	302
Walking, grass track	295	352	431
Walking, upstairs	472	563	690
Walking, using crutches	236	281	345
Wallyball, general	413	493	604
Water aerobics, water calisthenics	236	281	345
Water polo	590	704	863
Water volleyball	177	211	259
Weight lifting or body building, vigorous effort	354	422	518
Weight lifting, light or moderate effort	177	211	259
Whitewater rafting, kayaking, or canoeing	295	352	431

Here is a video that can further help you understand what calories are all about: