HealthyLife Articles

Category: Be Fit

Different Shoes For Different Sports

BE FIT

If you play sports, shoes are important. Wearing the wrong shoes can sideline you with foot injuries and pain. Follow these guidelines to keep feet happy.

Basketball, tennis and volleyball shoes should have:

* A thick, stiff sole that absorbs impact

* High ankle construction for quick changes in direction

* Lighter weight with a sole designed for quick starts and stops

Soccer shoes should have:

* A good quality footbed to support your arch type

* The correct stud type for the ground you play on: soft, hard, firm or turf

* Molded rubber cleats

Football and lacrosse shoes should have:

* High ankle support, especially for linemen and players who move side to side

* Good traction on a grassy field in wet and dry conditions

* Proper fit – don’t use hand-me-downs

Baseball and softball shoes should have:

* Support to prevent arch pain

* No metal baseball spikes for athletes younger than 13

* Multi-cleats for children ages 11-15

Running shoes should have:

* Good shock absorption for high-impact forward motion (not side motion)

* The right arch type for you (high, medium, low)

Source: American Podiatric Medical Association

© American Institute for Preventive Medicine

January 23, 2026
How Walking Can Change Your Life

BE FIT

Many people don’t exercise because they believe it takes too much time or money. They may think they need to spend an hour at the gym each day to get healthier. These myths could be standing in the way of a healthier life.

Exercise is a universal way to improve health. We know that physical activity can reduce the risk of heart disease, diabetes and even cancer. It also boosts energy levels and can help you sleep better. But there’s another benefit to exercise that many people may not know about: better mental health.

If you are thinking about being more active, a walking program is a tried and true favorite form of physical activity. As an exercise, walking is easy to begin and maintain. Plus, it needs no special skills or expensive equipment, and can be done year-round, outdoors and indoors.

For those who thought they didn’t have time to walk or exercise, there’s good health news. Even a small amount of exercise can help you feel better mentally by reducing feelings of depression and anxiety, and improving cognition.

Getting a treadmill: Questions to ask

Treadmills have been a mainstay in gyms for years. Many people also get one for their homes. They’re simple to use and can adjust to your fitness level. But should you buy one? Here’s what to consider:

How much money do you want to spend?

A new treadmill can cost hundreds – or even thousands – of dollars. But many people can get used treadmills for a fraction of the cost. If you buy a used one, make sure to test it first to be sure it works. Ask the seller if they have the instruction manual.

Can you do other indoor exercise?

You don’t need a treadmill to get a good workout inside. You can turn on music and dance or use a fitness video or interactive game. Consider how many days per year you would need the treadmill because of bad weather. Then, weigh that against the cost.

Will it “work” for you?

Do your research before making the investment. Check out online reviews of the exact treadmill you’re considering. Find out if it’s good for running, walking or both. Will it work with your height? Taller people often need a longer treadmill belt.

Source: Centers for Disease Control and Prevention

© American Institute for Preventive Medicine

January 23, 2026
Zone Minutes Explained

BE FIT

When we are active, our heart and muscles increase the circulation of blood throughout the body. The more we get our heart pumping, the more efficient the body becomes at using oxygen.

Zone minutes refer to the amount of time spent in any activity that gets the heart rate elevated into a range that promotes health. We all need a certain amount of time in the “zone” to keep our heart, muscles, lungs, and brain in peak condition.

Getting at least 30 zone minutes a day, or 150 a week, is the recommended minimum for good health.

The heart-rate zone

Your recommended heart-rate zone depends on your age and physical condition. The simplest way to find your zone is to calculate 220 minus your age. This tells you your maximum recommended heart rate in beats per minute (BPM).

In general, you earn zone minutes for activities that get you to 50-85% of your maximum heart rate.

For example: A fifty-year-old in good health has a maximum heart rate of 170. When engaged in moderate to vigorous activity, their heart rate should be in the zone of 85-145 BPM.

Activities to get in the zone

To reach 150 zone minutes per week, make time for activities that get your heart pumping. Remember your zone minutes require moderate to vigorous exertion. Here are some great options:

* A moderately paced walk

* Playing a sport

* Biking

* Swimming

* Dancing

* Weight training

If you’re new to being active, check with your doctor before you start. In the beginning, stick with moderate activity and don’t overexert yourself. As your body becomes more efficient, you will likely feel more comfortable in your target heart rate zone.

Tracking your zone minutes

There are many options for tracking how many zone minutes you accumulate each day. Choose the option that works best for you.

* Use a smartwatch to track your heart rate and minutes in the zone.

* Wear a heart rate monitor when you exercise to make sure you get in your ideal range.

* Do the talk test when being active: if you can talk and sing easily, you’re at a low intensity; if you can talk but not sing, you’re at moderate intensity, and if you cannot comfortably talk or sing, you’re at high intensity.

© American Institute for Preventive Medicine

January 23, 2026
Consider An Exercise Stress Test

Fitness

An exercise stress test measures the heart’s response to physical exertion and can give your doctor an idea of how safe it would be for you to exercise and at what intensity you can exercise with relative safety. If you undergo an exercise test, your doctor will ask you to either pedal a stationary bike or walk on a motorized treadmill that increases in speed or grade. Electrodes placed on your chest will monitor your heart activity. Your blood pressure will be monitored, too.

Should you have an exercise stress test? According to the National Heart, Lung, and Blood Institute, exercise stress testing isn’t routinely done to screen for problems, such as coronary artery disease (CAD). Usually, you will have to have symptoms of CAD before a doctor recommends exercise stress testing.

You should check with your doctor about the need for an exercise stress test. In general you may be advised to have an exercise stress test if:

* You plan to start a vigorous exercise program and you are a male over the age of 45 or a female over the age of 55, especially if you have:

– Diabetes or kidney disease.

– Very high blood pressure.

– Very high LDL (bad) blood cholesterol.

– A family history of heart disease or many risk factors for it.

* You have chest pain during physical activity.

* You have a diagnosed heart ailment, lung disease, or metabolic disorder.

* You feel faint, get a rapid heartbeat, or feel a fluttering feeling in your chest when you exercise.

* You get short of breath at rest or when you exercise.

* You have had an abnormal resting electrocardiogram (ECG).

© American Institute for Preventive Medicine

January 23, 2026
A Shopper’s Guide To Exercise Equipment

Fitness

Treadmills, stationary bikes, trampolines, rowing machines, and cross-country ski simulators have been called dream machines because people sometimes expect belts, cogs, pulleys, and wheels to help make all their fitness dreams come true. And exercise equipment is a universal fixture in many homes as well as health clubs.

This “hardware for soft bodies” can provide a good workout. But you have to understand what the equipment is designed to do for you. A stationary bike, for instance, is good for burning calories, toning the lower body, and conditioning your heart. But it won’t tighten your abdominal muscles or strengthen your upper arms.

Once you’ve decided what type of apparatus you need, you can narrow the selection down to the best choice if you:

* Find out if the company who makes the equipment (and the dealer who sells it) is reputable.

* Talk to other people who own the model you’re considering (or one like it).

* Decide if the price fits your budget.

* Test the equipment.

* Determine if it’s easy to assemble, install, or move, and what maintenance it requires.

* Look for a reasonable warranty.

* Be sure the equipment will challenge you, so you don’t “grow out of it” in a short time.

© American Institute for Preventive Medicine

January 23, 2026
Take These Weather Wise Steps To Exercise

Fitness

If you live in a climate with distinctly different seasons, you’re lucky: You can vary your fitness program with changing conditions. But weather adds more than interest to your routine; it can affect your body’s response to exercise. An exercise done comfortably in one season-like jogging in the spring or fall, for instance-can become unpleasant, or even dangerous, if pursued in summer and winter without allowing for hotter or colder temperatures.

In cold, wintry weather:

* Try to cover up all exposed skin on windy, chilly days.

* Wear a wool hat. You can lose up to 40 percent of your body heat through your head if it’s not covered.

* Wear three to five layers of lightweight clothing rather than a single layer or two of heavy clothing. A layer of lightweight polypropylene next to the skin keeps moisture from collecting and chilling you.

* Move against the wind on your way out and with the wind on your way home. You’ll be cutting down on the wind-chill factor when you’re perspiring the most.

* Try to avoid running in open areas. Town houses, office buildings, and homes in subdivisions can help to block chilling winds.

* Avoid smoking cigarettes or drinking beverages that contain caffeine or alcohol; such substances increase your susceptibility to the cold.

In warm weather:

* Wear lightweight, loose clothing that allows sweat to evaporate easily. Don’t wear long-sleeved or full-length sweat suits in hot, humid weather. And don’t wear rubberized clothing which prevents evaporation of sweat, the body’s way of keeping you cool. Use a sunscreen to avoid sunburn.

* Exercise at a moderate pace.

* Drink at least 8 to 10 ounces of plain water 10 to 15 minutes before you start to exercise. And to compensate for fluids lost through perspiration, drink water during your workout, even if you don’t feel thirsty.

* Work out in the cooler parts of the day-early morning or after sundown.

© American Institute for Preventive Medicine

January 23, 2026
Don’t Be A Distracted Walker

BE FIT

Walking is great exercise, and it doesn’t require training or special equipment. But if you’re using a phone or playing music, you could be putting yourself at risk. While it may seem strange to talk about distracted walking, it does happen – and people can get seriously hurt.

Don’t text while walking.

You could trip on an object or crack in the sidewalk. Or, you could run into another person or worse, walk in front of a vehicle.

If you wear headphones, keep the volume low.

Walkers who play loud music may raise their risk of injury because they aren’t aware of their surroundings.

If you want to chat, use an earpiece in one ear only.

A single earbud allows you to hear out of the other ear while walking. And, you won’t have to worry about hurting your arm or your neck to hold your phone.

© American Institute for Preventive Medicine

January 23, 2026
Kids, Puberty & Sports

BE FIT

Sports can be a great way for kids to develop social skills, teamwork and resilience. But it’s important to know that athletic ability changes as kids grow.

Growth affects performance

During puberty, boys and girls have a growth spurt that can change their athletic ability. After going through puberty:

* Boys may notice more muscle strength and overall bigger body size.

* Girls often lose some muscle mass. They may temporarily lose some of their speed or agility.

* Kids could feel “clumsy” as they adjust to being taller. The brain hasn’t yet adjusted to this new height and may affect balance skills or body control.

* It may be harder to throw or hit a ball with longer arms.

* Girls may have headaches, mood swings or cramps during menstruation.

Puberty & knee injuries

As kids get taller and heavier, they have a higher risk of anterior cruciate ligament (ACL) injury. The ACL is an important ligament that supports the knee.

ACL injuries can be serious. They may require surgery and can increase the risk of knee arthritis later in life.

Most ACL injuries happen when a person suddenly stops, changes direction, jumps or lands on the ground. They don’t usually happen from a blow to the knee. Sometimes an ACL injury causes a “popping” sound as it occurs.

ACL injuries may cause swelling, severe pain, and inability to put weight on the knee. If your child injures their knee, see a doctor right away.

Positive support is key

Coaches who know about the effects of puberty can help kids. In addition, parents can help their kids by being positive and supportive. Yelling at kids or being put down may cause them to quit their sport. Remember that changes caused by puberty are only temporary.

Source: American Academy of Pediatrics

© American Institute for Preventive Medicine

January 23, 2026
10 Minutes Of Fitness

BE FIT

Making time for 30 minutes of exercise can feel like a deal breaker in our busy lives. But devoting just 10 minutes to movement several times during the day adds up. And breaking your movement goals into manageable chunks may increase the chance you’ll meet your body’s needs.

So, set a timer and try these 10 minutes fitness activities. Go at your own pace and make it fun:

* Do as many rounds of 10 push-ups, 10 squats, and 10 lunges as you can in 10 minutes.

* Find some stairs and walk up and down for 10 minutes.

* Take a brisk walk around the block or inside your home or office building.

* Turn on some music and dance for 10 minutes.

* Play a quick round of tag, basketball, or any active game with your kids.

* Set a timer and speed clean your home or office, incorporating as many squats and lunges as possible.

© American Institute for Preventive Medicine

January 23, 2026
Consider Low-Impact Or Nonimpact Aerobics

Fitness

Fitness activities that involve steady, rhythmic motions of major muscle groups and burn oxygen for more than a brief spurt are considered aerobic. They force your heart and lungs to work at anywhere from 60 to 85 percent of their capacity. Brisk walking and bicycling are examples of aerobic activities. So is aerobic dance-informally choreographed routines that combine calisthenics and dance.

Aerobic dance classes became the rage in the early 1980s, but shock to bones and tendons caused by repeated jumping and bouncing produced a number of injuries. Low-impact and nonimpact aerobics are kinder to your skeleton.

Low-impact aerobics are designed so that:

* Your feet stay close to the floor, and only one foot leaves the floor at a time.

* Only moderate jumping is involved.

* Jerky movements are kept to a minimum.

Nonimpact aerobics are designed so that:

* No jumping is involved.

* They rely on large muscles of the thighs (as in lifts) rather than muscles in the feet and calves (as in jogging and skipping in place).

* They require more arm movement than high-intensity aerobics.

© American Institute for Preventive Medicine

January 23, 2026