HealthyLife Articles

Category: Be Fit

Take That First Step

Fitness

Walking is one of the most beneficial, and safest, exercises you can do. That makes walking a great way to start if you’re just beginning an exercise routine. It’s also ideal for weight loss. And, it’s a great way to exercise with friends! Set a target for the number of steps you want to walk each day or week. Over time, you can increase the number of steps, or the intensity, by walking faster or including hills. Aim for at least 150 minutes of exercise each week.

Be More Earth-Friendly

Motor vehicles are responsible for significant amounts of greenhouse gas emissions in the U.S. Choose to walk rather than drive to help reduce air pollution and greenhouse gases.

© American Institute for Preventive Medicine

January 23, 2026
Beware Of Exercise Gimmicks

BE FIT

Let’s face it: working out is, well, work. It takes time and commitment to exercise regularly, and sticking to it can be tough.

Exercise gimmicks and fads target the millions of people who want the benefits of exercise but may be looking for a quicker solution. Some products may claim to “spot reduce,” or slim one area of the body, such as the tummy or legs. Others may claim to give you the benefits of a long workout in just a few minutes.

Sometimes it’s hard to tell whether something is an effective piece of equipment or a scam. Before purchasing, ask yourself if the product:

* Promises amazing results without any work or “sweat”

* Focuses on just one area of the body, saying you can trim this problem area

* Advertises that you can lose many inches or pounds in just a few days or weeks

* Doesn’t provide a clear cost for the equipment or only offers monthly payment plans

Unfortunately, many of these products don’t do what they claim, and some may not work at all. But, you don’t need a device or special equipment to reap the benefits of exercise. You can lose weight and get healthier with just 30 minutes a day of activity. Walking, gardening, dancing and biking are possible options. Pick something you enjoy so you’ll stick with it. If you don’t have 30 minutes in your day, break it up into three 10-minute chunks.

Instead of worrying about the latest fitness gimmick, stick to the activities listed above. Your health and fitness level will improve, and you can save your money for fitness rewards, such as a new pair of walking shoes or exercise clothes.

Source: National Institute of Diabetes and Digestive and Kidney Diseases

© American Institute for Preventive Medicine

January 23, 2026
Exercise Is Healthy For Your Mind

BE FIT

Regular exercise offers many health benefits. You may already know it helps you stay strong and healthy, and can help you lose weight. It can also help prevent heart disease, diabetes, arthritis, and other diseases. But exercise is doing good for another vital organ in your body: your brain.

Studies are now showing that regular aerobic exercise can help your brain work better. This includes:

* Better memory

* Ability to switch tasks

* Ability to plan activities and stay organized

* Possible reduced risk of Alzheimer’s disease

Although researchers don’t know exactly why exercise helps the mind, there are some possibilities. It increases blood supply to the brain, and helps it form connections. These connections are responsible for forming memories and thinking about future activities. Exercise also improves an area of the brain that remembers and learns.

Source: National Institute on Aging

© American Institute for Preventive Medicine

January 23, 2026
How To Stretch The Right Way

BE FIT

Do you skip stretching after your workout because you don’t have time? This may be a mistake: stretching can have benefits for flexibility, range of motion, and blood flow to the muscles, according to the American Academy of Family Physicians. But to reap these rewards, stretching needs to be done correctly. Be sure you follow these tips:

*Never stretch cold muscles.If you haven’t been moving, it’s not a good time to stretch. The best time is right after your workout, or at least after a 5-10 minute warm-up.

*Don’t bounce.Use smooth, slow, controlled movements. Bouncing can actually harm muscles.

*Breathe.Be sure you’re breathing in and out, and not holding your breath.

*Hold it.A good stretch should last at least 30 seconds, and you may want to hold some for up to 60 seconds.

*Stretch until you feel it, but don’t go too far.Stretching should feel good, not painful. If it hurts, back off the stretch until it’s comfortable, then hold.

If you have a strained muscle, sprain, or other injury, talk with your doctor before stretching or starting any exercise. People with chronic conditions, such as diabetes, arthritis, and heart disease, should also seek their doctor’s advice on the safest exercises for them.

© American Institute for Preventive Medicine

January 23, 2026
Safe On 2 Wheels

BE FIT

Cycling is a good form of exercise. But with more than 1.4 million injuries reported in 2012 according to the Consumer Product Safety Commission, riders need to be safety conscious before hitting the pavement (literally).

The American Academy of Orthopaedic Surgeons offers cycling safety rules:

* Use a bicycle that is the proper size.

* Make sure you are fit enough to ride before you start pedaling.

* Change riding positions to reduce stress on pressure points on your body and avoid overstressing muscles.

* Always wear a helmet approved by the American National Standards Institute (ANSI). It should fit snugly but comfortably and not obstruct vision.

* Check your bicycle’s mechanical components regularly (brakes, tires, gears).

* Follow traffic signs and lights. Signal your turns so drivers can anticipate your actions.

* Ride in the direction of traffic. Be aware of all surroundings.

* Use caution on uneven or slippery surfaces.

* Do not listen to music with head phones, talk on your phone, text or do anything else that can obstruct your hearing and vision.

* Avoid loose clothing. Wear padded gloves and appropriate footwear. Never wear flip flops. Use padded cycling shorts for longer rides.

* At night, wear bright fluorescent colors; make sure to have rear reflectors. Both a working tail light and headlight should be visible from 500 feet away.

© American Institute for Preventive Medicine

January 23, 2026
Train Like An Olympian

BE FIT

Olympic athletes inspire us with their fierce discipline and natural talent as they smash records, going higher, farther and faster. Their can-do spirit motivates us all to take on new challenges.

Whether your goal is to complete your first marathon or improve your golf game, there are lessons to be learned from the best of the best.

Saint Louis University assistant professor of physical therapy, Chris Sebelski, gives this guidance on how to train like a champion:

*Set a goal and break it down.For instance, if you’re training to get in shape for a cross-country hiking trip, you might aim to walk 3 miles a day for the first 2 weeks and build up to 10 miles a day by the end of 10 weeks.

*Cross-train.Cross-training reduces risks of overtraining and helps avoid injury. It also enhances muscle performance and stimulates the mind so you don’t become bored by too much repetition.

*Work out with others.Olympic athletes don’t train alone and they don’t train only with those at the same skill level. Run with different people. On one day, partner with someone slower than your normal pace. You’ll stay out longer and practice endurance. Another day, run with someone faster than your average pace. You’ll do a more intense cardio workout.

*Create a team.Olympic athletes know that they cannot do it on their own. You shouldn’t expect to either. Seek people and methods that can help you accomplish your goal. It could be a face-to-face session with a trainer, a nutrition class, or an online chat room of like-minded people.

*Find your motivation.Olympians use lots of techniques to manage their emotions. This year, for example, athletes reported using yoga, meditation, and even watching their favorite TV shows to calm themselves before an event.

*Put on an Olympic attitude.For most of us, our jobs, families and personal commitments mean we can’t spend as much time training as a world champion might. But you can adopt the mentality of an Olympian during the time you do train.

*Enjoy.Regardless of the scale of your goal, train for and accomplish a physical goal you set for yourself. Crossing that finish line is a feeling unlike any other.

© American Institute for Preventive Medicine

January 23, 2026
Boomers Beware

BE FIT

Boomers are now age 50 and older. And they are getting lots of injuries to backs, knees, hips, ligaments and tendons (the structures that attach muscles to bones).

Regular exercise is critical for maintaining and improving bone and muscle strength. And yet if not done properly, exercise can result in pain and injury, sprains and strains. The American Academy of Orthopaedic Surgeons offers the following exercise safety advice for anyone older than 50:

Warm up and stretch.Walking, bending, jumping jacks, and running in place before exercise gets and keeps the circulatory system moving and helps prevent injury. Stretching can be done before or after a workout.

Exercise consistently.Don’t be a weekend warrior. Try to get at least 30 minutes of moderate physical activity every day.

Take lessons.Consider taking lessons for the sport you love. Whether you’re new to a sport or have been taking part in it a long-time, proper form and instruction reduce the chance of an overuse injury like tendonitis or stress fractures.

Wear the proper equipment.Select the proper gear and shoes for your sport.

Listen to your body.As you age, you may find that you are not as flexible as you once were, or that you cannot tolerate the same types of activities. If so, modify your exercise routine to accommodate your body’s needs. For example, if you’ve been a daily runner for many years, consider replacing a day or two of that activity with swimming, biking, or another sport that puts less impact on your joints.

Use the 10% rule.When changing your activity level, increase it in increments of no more than 10% per week. Slowly build up each week until you reach your higher goal. This will prevent overuse injuries that may keep you from exercising or enjoying your favorite sport for some time.

Develop and maintain a balanced fitness program.Include cardiovascular exercise, strength training, and flexibility. A balanced exercise program will provide a total body workout. This keeps you from getting bored and lessens your chances for injury.

Take a break.Hard workouts can take a toll on your body and thus require strategies aimed at recovery. Learn to take a day off or cut back your training to allow your body to adapt and recover. Gentle stretching, light aerobic exercises, and proper nutrition and hydration are all helpful to the recovery process.

Consult your doctor.If you develop or have had a sports or orthopedic injury like tendonitis, arthritis, stress fracture, or low back pain, consult an orthopedic surgeon who can help design or modify your fitness routine to promote wellness and minimize the chance of injury.

© American Institute for Preventive Medicine

January 23, 2026
Exercise May Keep Some Cancers Away

BE FIT

A recent study from the National Cancer Institute and the American Cancer Society says the most active people have a lower risk of getting 13 different types of cancers. The study said the most active people saw the most benefit, but even moderate exercise (150 minutes per week) was still very helpful. Examples of moderate exercise are walking, swimming and running.

According to the study, people who exercise regularly have a lower risk of:

* Colon cancer

* Breast cancer

* Endometrial (uterine) cancer

* Esophageal adenocarcinoma

* Liver cancer

* Cancer of the gastric cardia

* Kidney cancer

* Myeloid leukemia

* Myeloma

* Cancers of the head and neck, rectum and bladder

© American Institute for Preventive Medicine

January 23, 2026
If You Have A Cold, Should You Exercise?

BE FIT

Yes and no. Moderate exercise (30 minutes a day, on most, if not all, days of the week) actually lowers your risk for respiratory infections, said David C. Nieman from the American College of Sports Medicine. But prolonged, intense exercise, on the other hand, can weaken your immune system and allow viruses to gain a foothold and spread. If you’re already sick with a respiratory infection (common cold or flu), approach exercise cautiously during your illness. To help you decide whether to hit the gym or stay in bed, Dr. Nieman says this:

DOexercise moderately if your cold symptoms are confined to your head. If you’re dealing with a runny nose or sore throat, moderate exercise is okay. Intense exercise can be continued a few days after symptoms go away (in cases of the common cold).

DON’tsweat out your illness. Exercise during an illness does NOT help cure it.

DOstay in bed if your illness has spread beyond your head. Respiratory infections, fever, swollen glands, and extreme aches and pains all indicate that you should rest up, not work out.

DON’tjump back in too soon. If you’re recovering from a more serious bout of cold or flu, gradually ease back into exercise after at least 2 weeks of rest.

“In general, if your symptoms are from the neck up, go ahead and take a walk,” said Dr. Nieman. “But if you have a fever or general aches and pains, rest up and let your body get over the illness.”

© American Institute for Preventive Medicine

January 23, 2026
Set A Resolution That Works For You

BE FIT

“What’s your New Year’s resolution?” It’s a question many people hear – and ask – when Jan. 1 approaches. But, after a couple of weeks of hard work, life often interferes and that resolution gets forgotten.

But what if you could stick with that resolution this year? Try these tips from the American Diabetes Association:

*Be realistic.Rather than push yourself to do several major things, pick just one – such as walking.

*Be specific.For instance, write down how often you will work out (5 days a week for 30 minutes) or that you will eat fruit instead of sweets. Schedule it in your calendar so other things are less likely to interfere.

*Get back on track after setbacks.If you slip up, forgive yourself and start new tomorrow. Don’t abandon your healthy goals because of one mistake.

Good health is a great goal to work towards – at New Year’s or any time of the year.

© American Institute for Preventive Medicine

January 23, 2026