The new exercise guidelines released recently haven’t changed the basic message — you need to get moving to stay healthy. Adults gain substantial health benefits from 2 ½ hours a week of moderate aerobic physical activity, and children benefit from one hour or more of physical activity a day, according to the new Physical Activity Guidelines for Americans. The comprehensive set of recommendations for people of all ages and physical conditions was released by the U.S. Department of Health and Human Services.

The new guidelines, from the U. S. Health and Human Services Department, aim to end the confusion on how much exercise you need and add the point that there are lots of ways to achieve a healthy level of exercise. The new guidelines, considered an exercise version of MyFood Pyramid, set a minimum sweat allotment for good health — for most adults, that's 2 1/2 hours a week. In reality, how much physical activity you need depends largely on age and level of fitness.

Regular physical activity reduces the risk in adults of early death; coronary heart disease, stroke, high blood pressure, Type 2 diabetes, colon and breast cancer, and depression, according to HHS. It can improve thinking ability in older adults and the ability to engage in activities needed for daily living. The recommended amount of physical activity in children and adolescents improves cardio-respiratory and muscular fitness as well as bone health, and contributes to favorable body composition.

The Physical Activity Guidelines for Americans are the most comprehensive of their kind and are based on the first thorough review of scientific research about physical activity and health in more than a decade. A 13-member advisory committee appointed in April 2007 by HHS Secretary Michael O. Leavitt reviewed research and produced an extensive report.

In general, moderate exercise adds up for sluggish adults. Rake leaves, take a quick walk around the block or suit up for the neighborhood softball game. More fit adults could pack in their week's requirement in 75 minutes with vigorous exercise, such as jogging, hiking uphill, a bike race or speedy laps in the pool. Children and teens need more — brisk activities for at least an hour a day, the guidelines say.

“It’s important for all Americans to be active, and the guidelines are a roadmap to include physical activity in their daily routine,” HHS Secretary Mike Leavitt said. “The evidence is clear — regular physical activity over months and years produces long-term health benefits and reduces the risk of many diseases. The more physically active you are, the more health benefits you gain.”

For the full report, go to www.hhs.gov/news/press/2008pres/10/20081007a.html.

WINNING QUESTION

Q: Do soy-based foods lower blood cholesterol?

A: Although the Food and Drug Administration currently allows soy-based foods to feature health claims promoting their heart-health benefits, new research suggests that the link between soy and cholesterol is not as solid as scientists once thought. A recent study tested the impact of 24 grams of soy protein a day on blood cholesterol and found no significant effect. (As a reference, 1 cup fortified soymilk provides about 6 to 7 grams of soy protein, 1/2 cup tofu has roughly 10 grams and 1/4 cup roasted soy nuts about 11 grams.)

Other recent studies have also suggested that we may not be able to count on the cholesterol-related benefits we’d once expected soy to deliver. However, soy’s effects — specifically its role in lowering “bad” LDL cholesterol — could be greater in people with more severe cholesterol elevations. Effects may also depend on what type of soy foods are chosen, what previously eaten foods they replace and what foods continue to be eaten that may accentuate soy’s benefits.

Unprocessed soy foods like tofu, edamame, soymilk and soy nuts certainly still have a place in a heart-healthy, cholesterol-lowering diet. These choices are a great replacement for fatty meat, high-fat dairy products and snack foods high in trans fat — key protagonists in raising blood cholesterol. Just don’t expect to simply add soy foods to an unhealthy diet and benefit. — American Institute for Cancer Research.

WINNING WEIGHT LOSS

There's no magic bullet for dropping pounds and keeping them off, but there are many practical ways to approach weight loss. Researchers presented studies in Phoenix at the annual meeting of the Obesity Society, an organization of weight-loss researchers and professionals. A few of the findings include: 100-calorie packs help snackers snack less; consuming a half-plate of veggies really does help cut calories. — USA Today.

WINNING RECIPE

This recipe for Rustic Chicken Soup, from the American Heart Association’s Love Your Heart cookbook, adds brown rice to boost the fiber in a traditional soup.

RUSTIC CHICKEN SOUP

1 teaspoon olive oil

3/4 cup chopped onion

1 medium carrot, cut into matchstick-size pieces (about 3/4 cup)

1/2 medium rib of celery, thinly sliced

1 medium garlic clove, minced

8 ounces boneless, skinless chicken breasts, all visible fat discarded, cut into 1/4-inch cubes

1 (14.5-ounce) can fat-free, low-sodium chicken broth

2 tablespoons uncooked, quick-cooking brown rice

1/8 teaspoon crushed red pepper flakes

3 to 4 tablespoons chopped fresh basil leaves

1/4 teaspoon salt

1/4 cup shredded fat-free or part-skim mozzarella cheese

2 teaspoons shredded or grated parmesan cheese

Yields 4 (1-cup) servings.

Heat large saucepan over medium-high heat. Add oil and swirl to coat bottom. Cook onion, carrot, celery, and garlic for 4 minutes, or until onion is soft, stirring frequently. Stir in chicken. Cook for 15 seconds, stirring constantly. Add broth, rice, and pepper flakes. Increase heat to high and bring to a boil. Reduce heat and simmer, covered, for 10 minutes, or until celery is tender. Remove from heat.  Stir in basil and salt. Ladle into soup bowls. Sprinkle with mozzarella and parmesan.

Nutritional analysis per serving: 123 calories; 17 g protein, 8 g carbohydrate, 2 g fat, 35 mg cholesterol, 1 g dietary fiber, 323 mg sodium.

Charlyn Fargo is a registered dietitian in Springfield, Ill. For comments or questions, contact her at charfarg@aol.com. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

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