HealthyLife Articles

Category: Be Fit

Exercise Safely In The Heat

BE FIT

Summer seems like an ideal time to exercise. After all, you don’t have to worry about slipping on ice or wearing extra layers to keep warm.

But summer comes with its own set of safety issues. Heat illness can affect anyone, even people who are in great shape and healthy.

What is heat illness?

Heat illness happens when a person’s body gets too hot. This often happens when a person exercises in high temperatures.

Heat illness can be mild to severe. Sometimes it’s just a sign that you need to cool off and get out of the sun. But other times, it can be dangerous or life-threatening.

Time to chill out

Signs of a mild heat illness include heat rash and heat cramps. A heat rash may be red and look like pimples. Heat cramps are muscle cramps or spasms.

If you notice either of these signs when exercising, seek some shade and cool off. These are not usually serious conditions.

People who have heart conditions or who follow a low-salt diet should talk to a doctor if they notice muscle cramps or spasms with exercise. If your heat rash doesn’t go away within a couple of days, see your doctor.

When the heat is an emergency

Heat exhaustion may cause:

* Heavy sweating

* Cold or clammy skin

* Feeling weak

* Weak but fast pulse

* Feeling sick

* Headache

* Fainting

* Dizziness

If you notice these signs in yourself or another person, don’t wait. Seek shade or go indoors. Put cool, wet cloths on the body and head or take a cool bath. Get medical help if it doesn’t get better within an hour or if the person is throwing up.

Heat stroke is the most severe kind of heat illness.

It may cause:

* Temperature over 103ºF

* Skin that is clammy, hot or red, and even dry to the touch.

* Fast and strong pulse

* Headache or confusion

* Dizziness and/or fainting

* Feeling sick

If you suspect heat stroke, get emergency medical care. Call 911 right away. Move the person to a cooler place. Apply cool cloths to their body. Do not give them anything to drink.

Sources: Centers for Disease Control and Prevention, American Academy of Family Physicians

© American Institute for Preventive Medicine

January 23, 2026
Lift Weights The Safe Way

BE FIT

Lifting weights is great exercise. But if you don’t do it properly, you can get hurt. Here’s how you can get started, get stronger and avoid injuries.

Learn good technique

Have an instructor show you how to lift. You can use books, videos or virtual instruction if you can’t see a trainer in person.

Keep your back straight when lifting, and wear shoes with good grip to avoid slipping. Stop the exercise if it hurts and wait a few days before trying it again.

Set doable goals

Don’t work the same muscles more than three times per week. Let muscles rest for 24 hours before working them again. Don’t try to do too much, too quickly. You’ll likely feel soreness for a day or two after lifting, and that’s normal.

Warm up and cool down

Warm up your muscles with active stretching, light jogging/walking or leg squats before you lift. When you’re done lifting, cool down and stretch again.

Stretching should not hurt. Hold the stretch steady – don’t bounce.

When to see your doctor

If you have ongoing pain or you think you hurt yourself while lifting, talk to your doctor.

Source: American Academy of Family Physicians

© American Institute for Preventive Medicine

January 23, 2026
Exercise For Free

BE FIT

Staying fit shouldn’t cost a fortune. While trying each new fitness fad is tempting, not everyone has the money to invest in gym memberships or fancy equipment.

And the good news is, you don’t need to! There are endless options for healthy movement that don’t cost a thing.

Join a walking club

Find an existing group that walks in your area, or gather friends to start a club of your own. It won’t cost anything. As a bonus, you get quality time to invest in meaningful relationships, all while moving.

Find free yoga

Many yoga studios that train new teachers offer free community classes as a chance for their trainees to practice teaching. Not only do you get to do yoga for free, but you also get to support the teachers as they learn.

Outdoor games

When the weather is nice, get your friends and family together for frisbee, badminton, bocce, and any other yard game you can think of. Don’t sit on the sidelines; get in there and play! It’s quality time combined with quality movement.

Online videos

A quick search online will reveal a wealth of free exercise videos you can try. If you don’t have any equipment, no problem; just search for “free no-equipment exercise videos,” and you’ll find lots of options. All you need is a bit of space and yourself.

Check local library & parks

Many non-profit organizations offer occasional free fitness classes to get the community involved and active. You may need to sign up in advance to get a spot. Find information before you go so you arrive prepared.

Check nearby athletic stores

Running stores, athletic clothing stores, and sporting goods stores often have free fitness classes or exercise meet-ups. It’s a great way to connect with people in your area who share common fitness goals.

© American Institute for Preventive Medicine

January 23, 2026
Do Your Chores

Fitness

Burn calories while you clean.

Who needs a gym when you can burn calories by doing household chores. The faster you move and the more you bend, stretch, and reach, the more your body will benefit. For example, a 150-lb person burns about 130 calories during a 30-minute 3.5 mph walk around the block or about 150 calories by washing the car. Not bad, especially for people who seem to think they have no time to exercise. Are you ready to get out the cleaning supplies?

Bend and dust and turn and wipe and . . .

Everything from washing windows to grocery shopping burns calories. The following numbers apply to a 150-lb person doing 30 minutes of activity. If you weigh less, you’ll burn slightly fewer calories. If you weigh more, you will burn slightly more calories. And the more muscle you put into it, the more calories you’ll burn.

* Climbing stairs – 306

* Rearranging furniture – 225

* Shoveling snow – 214

* Doing laundry – 210

* Walking the dog – 147

* Raking leaves – 144

* Mopping the floor – 140

* Vacuuming – 119

* Weeding – 115

* Washing dishes – 75

* Ironing – 70

* Surfing the Internet – 60

Other calorie – burning tips

* Take the stairs instead of the elevator – 306

* Park the car farther from your destination and walk – 227

* Carry your grocery bags to the car – 190

Action Step

If you want to burn even more calories, move as much as you can throughout the day. Stand up and do side steps while you are on the phone. Squat while you are waiting for the washing machine to finish its spin cycle.

© American Institute for Preventive Medicine

January 23, 2026
If You’re Sick, Rest

Fitness

Some exercise enthusiasts find it difficult to suspend their fitness activities even when they’re sick with a cold, flu, sore throat, or fever. Give your body a break. The risks of exercising at this time outweigh the benefits.

A fever is a stress to the body. Some studies have shown that adding to that stress by exercising may prolong the illness. So let your body recover and repair itself before resuming exercise.

If you have a cold but not a temperature, you should still avoid exercise. Exercise increases blood circulation and by doing so, may spread the virus or bacteria responsible for your misery to areas it wouldn’t ordinarily reach. Also, your lungs may not be working efficiently when you have a cold, so your exercise capacity drops.

A day or two of rest will do you more good than sticking to your workout schedule.

© American Institute for Preventive Medicine

January 23, 2026
Walk For Well-Being

Fitness

You already know that walking and other physical activities help prevent and manage arthritis, diabetes, heart disease, and high blood pressure. Get these benefits from walking, too:

* Relieve tension and stress.

* Get more energy.

* Improve balance and lower the risk for falling.

* Get better sleep.

* Boost you overall mood.

Walking briskly at 3 miles per hour is a great way for adults to get 150 minutes of moderate-intensity physical activity a week (30 minutes a day). Children need 60 minutes of physical activity a day.

* Plan walking into your daily / weekly schedules. Split 30 minutes into two 15-minute or three 10-minute sessions.

* Wear a good pair of walking shoes that fit well and absorb shock. Look straight ahead when you walk.

* Don’t make the excuse that you have no time to exercise.

* Don’t text while you are walking. Don’t listen to music if it hinders hearing sounds around you.

© American Institute for Preventive Medicine

January 23, 2026
Exercise To Lower Blood Sugar

BE FIT

If you have diabetes, physical activity is a great way to keep blood sugar in check. Being active makes your body more sensitive to insulin, which helps lower blood sugar to healthy levels.

Aim for at least 150 minutes of moderate-intensity physical activity per week. Moderate intensity means your heart rate should be elevated, but you should be able to speak normally. Consider adding strength training a few times a week to help your muscles use insulin.

Here are more tips:

* Check with your doctor for exercises that are best for you.

* Check your blood sugar before exercising, especially if you take insulin.

* Recheck your blood sugar once you finish exercising.

* Drink plenty of water before, during, and after exercise.

* Have a snack on hand in case your blood sugar gets low.

* Wear good-fitting shoes and socks.

* Monitor your feet for sores.

* Aim for at least 20 minutes of exercise each day.

© American Institute for Preventive Medicine

January 23, 2026
Make Your Summer Workout Easier

BE FIT

You can still enjoy a productive workout during the warmer months. Try these tips:

1.Start early with water.Don’t wait to start drinking water right before you exercise. Drink water throughout the day to keep your body hydrated. Then, drink additional water during and after your workout.

2.Go indoors when heat and humidity are too high.Don’t try to brave extreme weather with an outdoors workout. Heat exhaustion and heat stroke are dangerous and can happen to anyone. On heat advisory days, take your workout indoors.

3.Wear the right clothes.Choose light-colored clothing that is made for sweating and workouts. Many new, lighter fabrics will keep sweat and moisture away, which makes you feel cooler. Cotton clothing is best suited for low-humidity weather conditions.

4.Shun the midday sun.In the summer, limit or avoid heavy workouts from 10 a.m. to 4 p.m. The sun and temperatures will be hottest during these times. Instead, go out early in the morning or in the evening.

Source: Academy of Nutrition and Dietetics

© American Institute for Preventive Medicine

January 23, 2026
Move For Mental Health

BE FIT

Movement doesn’t just strengthen your body. Your mental health and well-being benefit from regular exercise, too. When you move your body, every part of you feels better. This includes your thoughts, feelings, and emotions. What’s good for the body is good for the brain. While exercise is not a replacement for mental health treatment, it is a tangible way to impact your mind for the better.

Reduced stress

We all experience stress on a regular basis. It’s a normal and unavoidable part of life. But how we manage stress can mean the difference between a peaceful mind or one in turmoil.

Exercise is a great stress management tool. When you get your blood pumping, it releases feel-good hormones called endorphins that counteract the effects of stress. Exercising also reduces tension and fatigue, giving you more energy to manage stressful situations.

Better sleep

When you don’t sleep well, it’s challenging to manage your body’s stress response. And when you don’t manage stress levels well, your body’s stress response makes it difficult to sleep.

Exercise can interrupt this frustrating cycle. By positively influencing your natural circadian rhythm, movement makes it easier to fall asleep and sleep deeply. And a healthy dose of movement helps you feel comfortably tired at the end of the day.

Improved mood

Most people report they feel happier and in a better mood after exercise. And you don’t have to be a runner to feel the benefits. Whether you lift weights or take a brisk walk, the benefits are the same. Even getting up to do some chores can shake off the “blahs.”

By increasing blood flow and alertness, movement helps you feel more confident, capable, and positive. In turn, this boost in mood supports your overall sense of well-being.

Brain Health

Mental health is directly related to brain health. A well-functioning, healthy brain thinks, feels, and copes better.

Regularly getting your heart pumping is good for the blood vessels in the brain. Exercise also protects against the build-up of plaque in the vessel walls. This helps protect the brain from damage and declining function.

© American Institute for Preventive Medicine

January 23, 2026
Eating & Exercise Tracker™

Fitness

Learn by Logging

Each day, for 45 days, simply:

1. Record the date, your weight, and the hours of sleep you get per night.

2. Write down what you eat and drink for meals and snacks and times you have them. List calories for each. Studies have shown that people who write down what they eat and drink lose more weight than people who don’t.

3. Check off how many 8 oz. glasses of water you drink a day. Include fluids from other beverages.

4. Cross off your mood for each meal and snack.

5. Identify times that you eat too much or too many unhealthy foods. Doing this can help you make healthy changes, such as avoiding mindless snacking.

6. List physical activities you do and for how long (or how many steps you take). Writing down the activities you do helps you make physical activity a priority.

See the “Tracking” on this page or download the “Print on Demand” for a tracking journal.

Health Goals

Check the healthy changes you want to make.

* Eat more fruits and veggies. Aim for 5-9 servings/day.

* Lose weight. Start with a goal of losing 10% of your current weight. Aim for a slow, steady weight loss (1-2 lbs. / week).

* Whittle your waist. General health goals: < 40 inches for men; < 35 inches for women

* Drink at least 6-8 glasses of water a day. Drinking water instead of one 12 oz. soft drink/day could help you lose 15 lbs. in a year!

* Get more sleep. Aim for 7-8 hours of sleep/ night.

* Exercise more.

Healthy Eating Choices

* Lots of vegetables and fruit

* Less high calorie, high fat, high sugar foods

* Lean meat, chicken, turkey, and fish

* Low-fat and nonfat dairy foods

* Limit portion sizes for meals and snacks. Little piece or serving

* Labels. Read the “Nutrition Facts” on food labels. Choose foods that give dietary fiber, vitamins A and C, calcium, and iron. Choose foods that are low sugar and fat, especially trans fat and saturated fat.

* Limit sodium to 1,500-2,400 mgs. /day.

* Start the day with a healthy breakfast.

* Eat at regular times during the day.

* Eat when you are truly hungry, not as a response to boredom, stress, and emotions.

Tip the Scales in Your Favor

One pound of body fat is worth 3,500 calories. To lose one pound of body fat per week:

* Eat 500 fewer calories a day.

* Burn an extra 500 calories a day.

* Eat 250 fewer calories and burn an extra 250 calories a day (or any other combination of 3,500 calories per week).

My Healthy Eating Plan

Use ChooseMyPlate to help you make healthy food choices and proper serving sizes. Find out more about this and get a custom eating plan fromwww.choosemyplate.gov.

What is a Serving?

Grains (1 oz. serving)

– 1 slice of bread; ½ English muffin

– 1 cup dry cereal

– ½ cup cooked cereal, pasta, or rice

Veggies (1 cup serving)

– 1 cup raw or cooked veggies

– 2 cups raw, leafy veggies

– 1 medium baked potato

Fruits (1 cup serving)

– 1 large banana, orange, or peach

– 1 small or ½ large apple

– 1 cup berries or 100% fruit juice

– ½ cup dried fruit

Milk

– 1 cup fat-free or low-fat milk or yogurt

– 1½ oz. hard cheese

– 2 oz. processed cheese

Meats & Beans (1 oz. serving)

– 1 oz. cooked lean meats or poultry

– 1 egg

– ½ oz. nuts or seeds; 2 Tbsp. hummus

– ¼ cup chickpeas, lentils, or tofu

– 1 Tbsp. peanut butter

Oils

– 1 tsp. oil or trans fat-free margarine

– 1 Tbsp. salad dressing

Serving Size Matters

People tend to think they eat less than what they actually do. One way to find out how much you eat is to use measuring cups and spoons and a food scale. Do this for everything you eat and drink for at least one day. You can also use common objects to estimate serving sizes.

1 cup = 2 hands cupped or clenched fist

½ cup = Computer mouse

1 oz. = Domino

3 oz. = Deck of cards

1 Tbsp. = One die

2 Tbsp. = 1 ping-pong ball

1½ oz. low-fat cheese = 4 dice

Physical Activity Guidelines

Each week, adults should do at least 2 hrs. and 30 min. of moderate-intensity physical activity, such as walking, gardening, and water aerobics or 1 hr. and 15 min. of vigorous-intensity physical activity, such as jogging, race walking, and swimming laps.

To lose and control your weight, you may need to increase these times. Start slowly. Build gradually. Consult your health care provider before beginning an exercise program.

Source: http://whatscookingamerica.net/Information/CalorieBurnChart.htm

© American Institute for Preventive Medicine

January 23, 2026