Do you find it hard to fit in the time and energy for a great workout followed by a healthy home-cooked meal? You are not alone.


According to a new study, American adults who prepare their own meals and work out in the same day spend more time completing one activity over the other. The research showed that just a 10-minute increase in the preparation of a meal was linked being less likely to exercise for 10 additional minutes..


By analyzing data from more than 112,000 American adults who had reported their activities in the previous day in the American Time Use Survey, the researchers found that 16 percent of men and 12 percent of women said that they had exercised the previous day. Men spent an average of 19 minutes exercising, and women spent an average of 9 minutes exercise.


As for healthy food preparation, researchers found that it took men about 17 minutes a day, and 44 minutes for women a day. Taken together with the time spent on exercise, researchers got the idea that the average person in the study spent less than an hour for both food and fitness in one day.


Analyzing this data, researchers found "trade-off" behavior between the exercising and the preparation of healthy meals. Plus, they found this effect among married and single people.


"As the amount of time men and women spend on food preparation increases, the likelihood that those same people will exercise more decreases," study researcher Rachel Tumin, a doctoral student in epidemiology at The Ohio State University's College of Public Health, said in a statement.


Tumin thinks that public health recommendations should take this behavior into consideration and rearrange health-promoting behaviors around the time available for people to devote to doing more than one activity."If we assume, for example, that adults have 45 minutes of free time to allocate to health-promoting behaviors, maybe we need to look at that holistically and determine the optimal way to use that time," she said in the statement.


The findings were presented at the annual meeting of the Population Association of America; because they have yet to be published in a peer-reviewed journal, they should be regarded as preliminary.


How good are you about fitting exercise and healthy cooking in your day? Do you find that you experience this "trade-off" effect in your life too? Tell us in the comments!





  • You Always Buy Organic


    Buying organic is wise for certain foods, such as beef or strawberries, but it doesn't make much difference for others, like avocados or eggs.

    And don't assume that all organic foods are healthier than non-organic options, or that organic equals healthy. Organic choices are usually pricier, for one thing. And organic high-calorie, high-fat granola bars and sugary cereals are just as bad for you as the non-organic version.

    <em>Flickr photo by <a href="http://www.flickr.com/photos/fruitnet/2628492616/" target="_hplink">Eurofruit, Asiafruit & Americafruit</a></em>




  • You Don't Socialize Enough


    While you may feel virtuous on your long solo runs, don't forget to check in with your pals once in a while. Studies suggest that social networks are good for your health too.

    Try to schedule regular meet-ups with friends, whether it's a book club or poker -- it doesn't matter. (No need to make it exercise-based, although that's nice too.)

    Just connecting with other people, and maintaining those social networks as you age, is good for your health.




  • You Skimp On Sleep


    Think it's a good idea to get up at 5 a.m. and hit the gym? Not if you should be sleeping instead, says Gary Rogg, M.D., a primary care physician and assistant professor at Montefiore Medical Center in the Bronx, N.Y. Studies have consistently shown that people need at least seven hours of sleep a night for optimal health, and short sleep has been associated with a host of health problems, including high blood pressure, depression, diabetes and a reduced immune response to vaccines.

    <em>Flickr photo by <a href="http://www.flickr.com/photos/xxxlps/4897705884/" target="_hplink">Lauren Powell-Smothers</a></em>




  • You Lack Supplement Savvy


    More is not better when it comes to vitamins and supplements, and too much of a good thing can actually be harmful.

    In 2011, an analysis of data on nearly 40,000 women found that those who took dietary supplements -- especially iron -- were actually at slightly higher risk of dying, although the investigators weren't sure why. "There's no really long-term studies that show unequivocal benefits of taking vitamin and mineral supplements," says Rogg. "If you're going to take supplements, take them in moderation and stick to the recommended daily doses."

    <em>Flickr photo by <a href="http://www.flickr.com/photos/superfantastic/4016241122/" target="_hplink">SuperFantastic</a></em>




  • You Get Unnecessary Tests


    As with vitamins and minerals, more does not always mean better when it comes to medical tests. Especially tests marketed directly to consumers, like the cardiac calcium-scoring test. While this test -- a CT scan that identifies calcium deposits in the heart arteries -- is useful for a select group of at-risk people, it isn't for everyone, says Rogg. It also exposes you to a whopping amount of radiation -- the equivalent of 25 to 50 chest X-rays.

    Several U.S. medical specialty groups have launched an initiative, Choosing Wisely, to draw attention to overuse of 45 medical tests, and encourage physicians to avoid tests and procedures of questionable benefit.




  • You Beg For Antibiotics


    Many people ask their doctor for a prescription for antibiotics or antivirals for symptoms that probably would resolve on their own, or just because they fear getting sick.

    And some doctors may oblige. But these drugs also carry risks, from contributing to the huge problem of drug resistance to killing off the good bacteria in your body. Let your doctor decide if your symptoms warrant medication, and skip the high-pressure tactics.




  • You're A Germaphobe


    We all know people who never leave the house without their hand sanitizer -- you may even be that person. And yes, you should wash your hands with soap and water to kill germs that can make you sick.

    But evidence also suggests that some germ exposure could steer the immune system away from allergies, and that an <em>overly</em> sterile environment might be bad. (It's called the hygiene hypothesis.) Good bacteria are also key for staying healthy, particularly for the skin, digestive tract, and vagina. So "fear of germs" does not equal "good health."

    <em>Flickr photo by <a href="http://www.flickr.com/photos/zickzangel/4623028973/" target="_hplink">PENnyshot</a></em>




  • You Over- Or Under-Do Alternative Remedies


    Once upon a time, it was hard to get the medical establishment to recognize that acupuncture, herbal remedies or biofeedback could sometimes heal people as well as big-name drugs.

    Now we know that if you dismiss acupuncture as "quackery," you may be missing out on your best therapy yet. At the same time, if you over-rely on alternative medicine -- opting for a herbal remedies instead of chemotherapy, for instance -- you may also be missing out on the best cure yet.

    Try to keep an open mind and consult the experts to make informed choices.




  • You Delay Medical Care


    You're healthy, so that crushing chest pain has to be heartburn, right? Or weakness and confusion can't be a stroke, right?

    Wrong. All too often, people stall or explain away serious symptoms, when in fact, rapid treatment can help prevent permanent heart or brain damage.

    Doctors say "time is tissue," meaning the faster you get treatment for a stroke or heart attack the less heart or brain tissue you lose. So don't delay if you have stroke or heart attack symptoms.




  • You Use Exercise Alone To Shed Pounds


    Regular exercise is crucial for health and maintaining a healthy weight, but it won't help you lose weight unless you cut down your calorie intake.

    "Patients exercise themselves until they're blue in the face, they're frustrated, they're sort of at a loss as to why they haven't had success," says Shantanu Nundy, M.D., a primary care physician at the University of Chicago. But the truth is that exercise -- maybe because it whets the appetite, maybe because we decide it's OK to reward ourselves with a treat after that workout, maybe both -- often makes people eat more, which means you'll make up for the calories you just burned, and then some.




  • You Ignore Sodium


    You watch your calories. You avoid meals dripping with saturated fat. But sodium? All too often that's the ingredient that gets ignored when weighing healthy options.

    High sodium intake has been firmly tied to an increased risk of high blood pressure, and the average American eats well over the recommended amount. Most of the excess sodium we consume comes from packaged and prepared foods, from spaghetti sauce to frozen dinners. Always check nutrition labels for sodium content; the Institute of Medicine recommends people limit their intake to below 2,300 milligrams per day, and 1,500 milligrams for people 51 and older, African Americans, and anyone with high blood pressure or diabetes.




  • You Guzzle Calorie-Free Soda


    Artificially sweetened beverages may free of calories, but it doesn't mean they're all that great for your health.

    A couple of studies released at the 2011 American Diabetes Association's annual meeting suggest just the opposite. One found that older people who drank lots of diet soda saw their waistlines expand five times more over a decade than their peers who didn't drink diet soda at all, while another showed that mice fed the artificial sweetener aspartame had higher blood-sugar levels.

    <em>Flickr photo by <a href="http://www.flickr.com/photos/31064702@N05/4521255107/" target="_hplink">Dawn Huczek</a></em>




  • You Drink Too Much Water


    Dehydration is bad. So more water is good, right? That's true, to a point.

    But particularly if you're running your first marathon or some other physically taxing, long event it's important to avoid drinking <em>too much</em> water, which could lead to water intoxication (also known as hyponatremia).

    <em>Flickr photo by <a href="http://www.flickr.com/photos/44534236@N00/4785580080/" target="_hplink">faungg</a></em>




  • You Lie To Your Doctor


    Many of us don't tell our doc everything -- say, we smoke cigarettes or drink more than we should. Or we may take that prescription with no intention of ever filling it. Harvard Medical School researchers found that more than one in five first-time prescriptions never got filled (this was especially true for chronic conditions such as high cholesterol, high blood pressure, and diabetes).

    But you're better off being straight with your doctor, who can help you find ways to kick the habit or find a treatment you'll actually take (or be able to afford).

    If you don't feel you can be fully honest with your doctor, says Nundy, you should look for a new one.




  • You Think You Know More Than Your Doc


    With the Internet at our fingertips, we all feel smarter than we did in the past. And well-moderated online forums can be a great resource for helping people with certain health concerns get support and stay informed.

    But they are no substitute for a doctor's advice.

    "I think a common mistake is to sort of put more faith in those resources than health care professionals," says Nundy, the author of "Stay Healthy at Every Age: What Your Doctor Wants You to Know".

    <em>Flickr photo by <a href="http://www.flickr.com/photos/christina-t/119468257/" target="_hplink">ChristinaT</a></em>




  • You Think Healthy Packaging Equals Healthy Food


    Food or cosmetics products that boast of being all natural may sound appealing and wholesome, but in fact, the US Food and Drug Administration has a pretty loose definition of just what that word means.

    The FDA is OK with any product claiming to be natural, as long as it doesn't contain added color, artificial flavor, or synthetic substances.

    Low fat is another tricky claim. The FDA does have clear guidelines on when a product can claim to be low- or reduced-fat, but these products may still be high in sugar, sodium, or calories -- or all of the above.




  • You Exercise Too Much


    Pushing yourself is usually a good thing when it comes to physical activity. But your body needs rest, too, especially after an extra-hard workout. Signs that you are working out too hard can be mental and physical, and include fatigue, difficulty sleeping, decreased immunity, muscle soreness, and injury. To keep your workout fresh -- and avoid overuse injuries -- it's a good idea to vary your routine, and give yourself a day off now and then. "Sometimes, just sitting back and relaxing is better for your body than going to the gym for that hour," says Rogg.




  • You Still Don't Eat Your Fruits And Veggies


    By now, pretty much everyone knows they should be eating at least five servings of fruit and vegetables per day. Eating plenty of produce helps reduce your risk of heart disease and several types of cancer, and can help you manage your weight too. But a state-by-state survey by the Centers for Disease Control and Prevention found that in 2009, just one-third of adults reported eating at least two servings of fruit a day, and only about one-quarter ate three or more servings of veggies daily.

    <em>Flickr photo by <a href="http://www.flickr.com/photos/usdagov/5428918190/" target="_hplink">USDAgov</a></em>




  • You Obsess Over The Details


    Health shouldn't be seen as something to strive for, but as a way of life, Rogg says. "When you focus on keeping healthy as an endpoint, as opposed to a healthy lifestyle, you may tend to sort of miss the whole picture."

    Too often, Rogg says, people who want to be healthy focus on avoiding "bad" foods and obsess about numbers, like their body mass index. "The focus that people have to make is on being happy and on things that will make them happy, and enjoy themselves."




  • You Skip Vaccines


    Grown ups need shots, too, but many of us don't get them -- raising our risk of contracting a host of unpleasant, deadly -- and preventable -- illnesses, from the flu to cervical cancer to shingles. Just one in five at-risk adults under 65 received the pneumococcal vaccine, for example.

    Recommendations for adult vaccine coverage vary based on age, health, where you travel and what you're exposed to, but the Centers for Disease Control and Prevention recommends an annual flu shot for everyone, and a diphtheria-tetanus-pertussis booster every 10 years for adults. Check out the full list of recommended vaccines for adults.

    <em>Flickr photo by <a href="http://www.flickr.com/photos/christopherbrown/6333328398/" target="_hplink">christopher_brown</a></em>




  • You Don't Have Healthy Friends


    Good health habits are contagious, and bad health habits are, too. Several recent studies have shown that obesity, cigarette smoking -- even happiness -- spread through social networks.

    Try to forge friendships with people whose health habits you'd like to emulate and encouraging your friends to join you in healthy pursuits.

    <em>Flickr photo by <a href="http://www.flickr.com/photos/jwynia/126370548/" target="_hplink">J Wynia</a></em>




  • You Avoid Doctors In General


    You know you should eat better, exercise, lose weight, quit smoking -- what more can a doctor do to help? A lot, says Nundy. Studies have shown people have a better chance of trying to quit smoking, and succeeding, when a doctor advises them to do so. Doctors can also prescribe medications that can greatly increase quitting success. And while there's unfortunately no safe pill to help people lose weight, a doctor's advice can give you a better chance of succeeding in trimming down as well, Nundy says.




  • You Don't Read Nutrition Labels


    A nutrition label -- which contains information on a food's calories, sugar, fat, and sodium content -- will tell you the real story about whether those "natural" or "low-fat" foods are actually good for you.

    "Just because something is turkey or chicken doesn't necessarily mean it's low-fat or low-salt," says Rogg. Be sure to pay attention to the portion size listed on the label, too.




  • You Think High-Tech Health Care Is Enough


    While invasive treatments, like stents to prop open clogged heart arteries, may sound pretty cool, says Nundy, "you would have been much better off had you not had a blockage in the first place."

    So don't think the gee-whiz medical techniques of the future are going to cure you down the road, but do take a day off to get a good old-fashioned checkup. "There's no substitute for prevention," he says. "We have lots of pounds of cures, but they're not perfect."




  • You Don't Have A Primary Care Doctor


    "A lot of people don't really have a relationship with a primary care physician or a health care facility," says Nundy. "I think that's a huge mistake."

    Finding a physician who you like and trust, and building a partnership with him or her over time, is one of the best things you can do for your health, according to Nundy.




  • You Skip Checkups


    Similarly, many people may not bother to go for well visits, but just go to see a doctor when they're sick or in pain.

    This can mean missing important screening tests, which can catch problems early when they are much more treatable -- and also missing a chance to get to know your doctor.




  • You're Clueless About Health Records


    Moving, switching insurance plans and changing doctors can leave your medical records scattered to the winds. You don't need to have a filing cabinet stuffed with the results of every medical test you've ever taken, but keeping track of a few key pieces of health information can go a long way toward making sure you get the health care you need, Nundy advises. At minimum, you should keep track of which vaccines you've received and when, as well as the dates and results of your most recent screening tests.

    <em>Flickr photo by <a href="http://www.flickr.com/photos/tomsaint/2987926396/" target="_hplink">Rennett Stowe</a></em>







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  • Mini Golf


    This old-timey favorite is fun for kids and adults alike, and can burn 100 calories in just 30 minutes.

    <em>Flickr photo by <a href="http://www.flickr.com/photos/machineisorganic/6740536715/" target="_hplink">Machine is Organic</a></em>




  • Take A Swim


    You don't have to be Michael Phelps to get a water workout. Even some leisurely splashing around can shave off 200 calories, and it's a great way to stay cool in the heat, too!

    <em>Flickr photo by <a href="http://www.flickr.com/photos/joeshlabotnik/311692139/" target="_hplink">Joe Shlabotnik</a></em>




  • Build A Sand Castle


    Instead of just lounging on the sand working on your tan, get up and move around if you're at the beach this weekend. Bonus: Digging in the sand can be a surprisingly <a href="http://www.webmd.com/fitness-exercise/features/great-summer-workouts?page=3" target="_hplink">good workout for abs and obliques</a>.

    <em>Flickr photo by <a href="http://www.flickr.com/photos/donhomer/7200149722/" target="_hplink">Michael Bentley</a></em>




  • Throw A Frisbee


    You're not chained to that park bench! If you're already enjoying the outdoors, why not throw around a Frisbee or a football, pass a volleyball or kick a soccer ball? It doesn't have to be strenuous -- you don't even have to be any good! -- but it will get you up and moving.

    <em>Flickr photo by <a href="http://www.flickr.com/photos/perspective/458811240/" target="_hplink">Elvert Barnes</a></em>




  • Go On An Exercise Date


    If you've got a date night planned this weekend, skip dinner and a movie in favor of something that gets you off your rears. It doesn't have to be a trip to the gym or a jog -- it can be anything active you like doing together.

    <em>Flickr photo by <a href="http://www.flickr.com/photos/78428166@N00/7283892652/" target="_hplink">Tobyotter</a></em>




  • Row A Boat


    Many local parks, rivers and lakes have row boats, canoes or kayaks available for rent. No matter your vessel of choice, it's a fun, seasonal way to burn some serious calories.

    <em>Flickr photo by <a href="http://www.flickr.com/photos/inner-eye-photo/6849944748/" target="_hplink">Josh Hawley</a></em>




  • Play Fetch


    During the busy week, you sometimes might just let your pet out in the backyard to dig up his own trouble. This weekend, spend a little extra time moving with him. Play fetch, give him that much-needed belly rub or take him on an extra-long walk.

    <em>Flickr photo by <a href="http://www.flickr.com/photos/footloosiety/4255290603/" target="_hplink">footloosiety</a></em>




  • Catch Up On A Walk


    If you've made plans to meet a friend for coffee, take your catch up session to-go instead and gab on a walk. Even strolling at a snail's pace will burn 85 calories in 30 minutes!




  • Dance


    Let the music move you when you're out on Saturday night. A little boogying can burn 150 calories in just 30 minutes.




  • Stand At The Bar


    If dancing's not your thing, you can still do better than sitting. Belly up to the bar instead of ordering drinks at a table or booth, or grab dinner at a high table with bar stools.

    <a href="http://www.health.com/health/gallery/0,,20534367_4,00.html" target="_hplink">Leaning against a high stool</a> is a step up from sitting, but can be more comfy than standing all night, <em>Health</em> magazine reported.




  • Play Bar Games


    Put down the drink for some foosball or pool if you're at a bar this weekend that offers it. Thirty minutes of pool can shave off 85 calories, not to mention you may save yourself a few if your hands aren't wrapped tightly around that pint glass.

    <em>Flickr photo by <a href="http://www.flickr.com/photos/15216811@N06/5842783313/" target="_hplink">Nicola since 1972</a></em>




  • Take A Hike


    Head for the hills! Depending on where you live, a hike can be a weekend expedition or a quick afternoon adventure. It's a change of scenery and a great way to spend some time outdoors. If you're feeling sporty enough to tackle some hills, you can burn almost 250 calories in just 30 minutes.

    <em>Flickr photo by <a href="http://www.flickr.com/photos/mikebaird/4104101152/" target="_hplink">mikebaird</a></em>




  • Go Cab-Free


    If you typically find yourself hailing a taxi on the weekends, try hoofing it instead. If your destination is too far to make it on foot, try public transportation -- and leave the seat for someone else.

    <em>Flickr photo by <a href="http://www.flickr.com/photos/tmab2003/3180940701/" target="_hplink">TMAB2003</a></em>




  • Play Lawn Games


    If you have plans to barbecue this weekend, break out the lawn games to get you out of your seat. Try <a href="http://www.huffingtonpost.com/2012/05/27/lawn-games-calorie-counts-memorial-day-_n_1546462.html" target="_hplink">croquet</a> or badminton, which can burn more than 150 calories in 30 minutes.

    <em>Flickr photo by <a href="http://www.flickr.com/photos/jessabc/5835828281/" target="_hplink">Jessa B.C.</a></em>




  • Go Window Shopping


    Those people who do their exercise walking around the mall are onto something. Whether or not you plan to buy anything, browsing around your favorite shopping center gets you moving -- especially if you decide to wiggle in and out of a few things in the dressing room.

    <em>Flickr photo by <a href="http://www.flickr.com/photos/jimmyharris/2774384836/" target="_hplink">jimmyharris</a></em>




  • Visit A Museum


    Spend some time strolling through the halls and galleries of your favorite museum. You'll give your brain a workout while you're at it!




  • Get Takeout Instead Of Delivery


    Pick your favorite nearby joint and walk to pick up your meal.




  • Wash The Car


    Sure, it might take a little longer than sitting through the drive-thru, but you get the pleasure of working those muscles a little bit.




  • Cook


    Instead of sitting at a restaurant waiting to be served, why not whip something up at home? You'll be on your feet slicing, chopping, mixing and more, not to mention cleaning up after yourself.

    <em>Flickr photo by <a href="http://www.flickr.com/photos/janicecullivan/4262146921/" target="_hplink">mamaloco</a></em>




  • Plant A Garden


    A number of <a href="http://www.lsuagcenter.com/en/lawn_garden/home_gardening/vegetables/Variety+Of+Vegetables+Can+Be+Planted+In+Late+Summer.htm" target="_hplink">fall veggies</a> are ready for planting now. Spending an hour digging, crouching, weeding and planting in your garden <a href="http://www.huffingtonpost.com/2012/05/24/memorial-day-chores-calories_n_1543691.html#slide=1018494" target="_hplink">can burn more than 300 calories</a>.

    <em>Flickr photo by <a href="http://www.flickr.com/photos/7682623@N02/7343305940/" target="_hplink">auntjojo</a></em>




  • Take A Bike Ride


    You don't have be imitate the Tour de France! Even the most casual rides can burn 200 calories an hour. Don't own a bike? Many cities now have <a href="http://www.usatoday.com/money/economy/2011-05-08-bike-sharing-programs_n.htm" target="_hplink">bike share programs</a> that allow you to take a short spin for a small fee, and some parks have bikes available for rent, too.

    <em>Flickr photo by <a href="http://www.flickr.com/photos/chinny_chin_chin00/6137088467/" target="_hplink">machernucha</a></em>




  • Play Laser Tag


    Go old-school, and grab a group of friends to head to the nearest <a href="http://www.huffingtonpost.com/2012/04/30/make-fitness-fun_n_1465840.html#slide=921050" target="_hplink">laser tag</a> arena. You'll run, jump, squat, crawl -- all in the name of fun and (healthy) competition.

    <em>Flickr photo by <a href="http://www.flickr.com/photos/shawnzlea/324447996/" target="_hplink">shawnzrossi</a></em>




  • Go Rock Climbing


    With the increase in <a href="http://www.nytimes.com/2011/08/03/sports/the-sport-of-bouldering-climbs-in-popularity.html?pagewanted=all" target="_hplink">popularity of bouldering</a>, you no longer need a load of gear (and experience!) to reap the fitness benefits of rock climbing. Try it out at a local gym -- you'll burn calories and seriously work those arm muscles.

    <em>Flickr photo by <a href="http://www.flickr.com/photos/toolmantim/6728078909/" target="_hplink">toolmantim</a></em>




  • Go Bowling


    It's not just for dads in bowling shirts! Grab a pair of nerdy-chic shoes and aim straight. You may even wiggle a little arm workout out of it!

    <em>Flickr photo by <a href="http://www.flickr.com/photos/junklab/68904368/" target="_hplink">junklab</a></em>




  • Start A Wii Fit Competition


    Dreaming of a couch-potato weekend? Turn that screen time into something more productive by challenging a roommate, spouse or kid to a Wii Fit boxing or tennis match.

    <em>Flickr photo by <a href="http://www.flickr.com/photos/sashawolff/3190273060/" target="_hplink">SashaW</a></em>