The next time you are standing at the stove cooking for a quarter of an hour, remember this fact – you are taking the equivalent of 950 steps. It seems everyday tasks really do add up towards those 10, 000 daily steps we need to maintain fitness

15 Minutes of Action Equivalent number of steps

Standing while watering the lawn or garden 600

Vigorous sexual activity 700

Clearing and washing dishes 900

Standing while cooking 950

Playing Frisbee, ten-pin bowling, carpentry 1200

Food shopping with a trolley, general house cleaning 1400

Playing table tennis, horse-riding 1600

Washing the car by hand 1850

Spreading soil with a shovel 1950

COLOR YOUR DIET

Eating a colorful diet – with green, red, blue, white, yellow fruits and vegetables is healthy and can lower the risk of some cancers. But not all food pack the same punch, – says dietitian Manilyn Nanney. Add these powerhouses to your rainbow.

Yellow/Orange

Health benefits: protects immune system, vision and heart health

Old standby: corn

But don’t forget: Rock melon, mangoes, oranges, grapefruit, carrots, sweet potatoes

Blue/Purple

Health benefits: maintains urinary tract health; promotes memory function

Old standby: Grapes

But don’t forget: eggplant, blueberries, blackberries, plums

Red

Health benefits: sustains memory function and urinary tract health

Old standby:

Apples

But don’t forget:

Tomatoes, red peppers, strawberries

White

Health benefits: maintains heart health and good cholesterol levels

Old Standby: potatoes, onions, mushrooms

But don’t forget: cauliflower, upo, raddish

Green

Health Benefits: promote vision, strong bones and teeth

Old standbys: lettuce, green beans

But don’t forget: spinach, broccoli, malungay, pechay