![Gardner_2](https://www.hivplusmag.com/media-library/gardner-2.jpg?id=32678598&width=1200&height=1600)
Treatment GuideJust DiagnosedSex & DatingAfrican AmericanStigmaAsk the HIV DocPrEP En EspañolNewsVoicesPrint IssueVideoOut 100
CONTACTCAREER OPPORTUNITIESADVERTISE WITH USPRIVACY POLICYPRIVACY PREFERENCESTERMS OF USELEGAL NOTICE
© 2024 Pride Publishing Inc.
All Rights reserved
All Rights reserved
By continuing to use our site, you agree to our Private Policy and Terms of Use.
You may think that exercise counts only if it is that stuff you do while sweating heavily in your fancy togs at the gym with massive amounts of shiny equipment around. But your household activities can count as exercise, especially if you are just starting out with a commitment to a program or are recently recovering from an infection, wasting, or other exhausting health problem. Becoming active, even in small amounts, can help you to build your stamina or 'functional capacity and reserve' that you may lose if you are typically inactive or become ill. Let us start with what it takes to just sit around knitting: approximately 1.5 mets. (A met is a measure of effort, and one met is the amount of oxygen per minute a 154-pound man uses to just sit still'about 3.5 milliliters of oxygen.) So even the act of knitting increases your energy consumption! If you make a bed, you are using two mets; sweeping the kitchen floor, light dusting, or even putting away groceries requires about 2.5 mets. General around-the-house carpentry uses three mets. And if you are adventuresome and sweep the garage floor, you can use up to four mets. (Garage floors must be different somehow.) Scrubbing floors on your hands and knees uses up to 5.5 mets and makes your roommates and visitors happy. If you are planning to be outside, which is not a bad idea if it's possible for you, mowing the lawn with a hand mower yields six mets'or six times the amount of oxygen per minute that our 'model man' would use staring at the wall. Even using a power mower uses 4.5 mets. For outdoor fun, playing Frisbee uses an average of 3.5 mets of effort and probably more if your playmates have bad aim. Both Ping-Pong and tai chi provide about four mets of effort. Taking the dog for a walk uses up about 3.5 mets, and walking with intent'like walking to work or class (or to your favorite ice cream joint)'will move it up to four mets. Depending on your weight goals (maintenance, loss, or gain), you will need to balance the energy used with your energy (calorie) intake. Let us figure out how many calories you will use up and may need to consume to make sure you are covered as you build your stamina. The equation is: Number of mets for the activity multiplied by your weight in kilograms (pounds divided by 2.2) multiplied by duration of the activity in hours (or fraction thereof for most of us) equals number of calories used. So if you weigh 154 pounds (70 kilograms) and put away groceries for 30 minutes (0.5 hours), the equation would be: 2.5 mets 3 70 kilograms 3 0.5 hours 5 87.5 calories used up and a little more stamina gained. Working up to endurance, if you choose to dance for about an hour, using 4.5 mets (not the fast punk-music type but not as slow as ballroom), your total would be 4.5 3 70 3 1 or 315 calories. You can build up a lot of stamina for the cost of 315 calories or an energy bar and a cup of juice. Once you have built up some endurance, you can plan for routine exercise in addition to your household chores and recreational activities. Check with your dietitian to tailor your diet to your activity levels, energy needs, and weight goals. Fields-Gardner is the director of services for the Cutting Edge, an HIV nutrition company in the Chicago area. She is a member of the International AIDS Society and the American Dietetic Association's Dietetic Practice Group on HIV and AIDS. She has written a book on HIV medications and a guide to nutritional management of HIV for clinicians.
Want more breaking equality news & trending entertainment stories?
Check out our NEW 24/7 streaming service: the Advocate Channel!
Download the Advocate Channel App for your mobile phone and your favorite streaming device!
From our Sponsors
Most Popular
Before AIDS, gay artist Rex drew hot men on the prowl — then he disappeared
April 11 2024 3:15 PM
Diets that mimic fasting reverse aging: study
March 07 2024 5:28 PM
PrEP without a prescription now a reality in California
February 06 2024 8:37 PM
Injectable HIV treatment, prevention: Everything you need to know
March 26 2024 3:28 PM
8 dating tips for gay men from a gay therapist
March 21 2024 2:50 PM
Happy national foreskin day!
April 04 2024 1:45 PM
The science behind U=U has been liberating people with HIV for years
June 04 2024 3:31 PM
Scarlet fever: exploring our fascination with blood
March 13 2024 1:47 PM
On Anal Sex Day, crack up with The Bottom's Digest
April 18 2024 10:22 AM
Plus: Featured Video
Latest Stories
Activist and philanthropist Bruce Bastian dies at 76
June 26 2024 1:28 PM
Yes, HIV-positive people can safely breastfeed
June 26 2024 12:59 PM
Exclusive: We kiki with Q from 'RuPaul's Drag Race'
June 24 2024 11:37 AM
Court rules to keep PrEP coverage under Obamacare
June 21 2024 5:42 PM
In honor of Juneteenth 2024, meet The Normal Anomaly
June 19 2024 1:39 PM
What is Juneteenth?
June 19 2024 11:30 AM
As Pride party season begins, the CDC urges mpox vaccinations
May 16 2024 6:52 PM
Advocacy in action with AIDSWatch
May 09 2024 12:30 PM
The Talk: Thriving with HIV
May 08 2024 10:45 AM
The Talk: What HIV isn’t
May 07 2024 10:48 AM
The Talk: Finding balance with HIV
May 06 2024 10:51 AM
Justice Dept plans to reschedule marijuana as a lower-risk drug
May 03 2024 2:40 PM
The Talk: Starting your journey with HIV
May 03 2024 2:00 PM
Why is a mother’s mental health so important? A doctor explains
May 01 2024 1:38 PM
Walmart to close all of its health care clinics
April 30 2024 12:30 PM
Vampire facial spa infected several women with HIV
April 29 2024 7:26 PM