HealthyLife Articles

Category: Be Fit

  • Every Step Helps

    BE FIT

    Image of older Hispanic couple walking on the beach.

    You know exercising is great for you, but it’s hard to find time to do it. If going to the gym sounds impossible, why not walk? Research says that walking for just 30 minutes each day will improve your health. For those who are really short on time, you can even break those 30 minutes up. Walk for 10 minutes, three times a day – and you’re getting health benefits.

    The National Institutes of Health says regular exercise like walking can:

    *  Improve high blood pressure

    *  Lower your risk of heart disease

    *  Strengthen muscles and bones

    *  Improve type 2 diabetes

    *  Give you more energy

    *  Help you manage stress

    *  Reduce feelings of depression

    With exercise, every step helps. You don’t need fancy equipment or even a gym membership to get healthier – and you can start today.

    © American Institute for Preventive Medicine

  • Getting Motivated To Exercise

    BE FIT

    Image of couple running.

    We know exercise is healthy. But, without motivation, it’s hard to get started. Try these tips to get excited about working out, to get going and to stay with it.

    *Set goals you can achieve.Try 20 minutes of exercise, 3 days per week. Once you’ve mastered that habit, move it up to 30. Then, increase the number of days, and so on.

    *Make exercise “me time.”Exercise class, a walk or your favorite sport is time that helps your body and mind get healthier. Think of it as a treat to yourself.

    *Write down something you’ve achieved with exercise.Whether you met your goal for two weeks or perhaps noticed your mood was better, take note of it. Go back and look at the good things you’ve accomplished over time. This can give you positive encouragement.

    *Don’t dwell on setbacks.Everyone has a day where they miss a workout. Just move forward and figure out how you can get back into your routine tomorrow.

    *Find support when you need it.Sometimes, it helps to have a friend cheer you on. Or, maybe a family member is willing to babysit your kids while you exercise. Maybe you can ask a friend to exercise with you. Together, you can motivate each other.

    *Skip the stuff you don’t like.If you really dislike a certain class or activity, don’t do it. Instead, find an exercise you can look forward to. Do what gets you active and feels fun and invigorating.

    *Try something new.Whether it’s a new class, a new video or a new piece of equipment at the gym, variety can be fun. Doing the same exercise every day for weeks or months can kill motivation.

    If you have any health conditions, or haven’t exercised in a long time, ask your doctor which types of exercise would work best for you.

    Source: American Academy of Family Physicians

    © American Institute for Preventive Medicine

  • Practically Free Ways To Get Fit

    BE FIT

    Image of women listening to head phones while dancing.

    “Can’t afford to get fit” is one of the top excuses people give when asked why they don’t exercise. That’s about as logical as saying, “I can’t drive because I can’t afford a Mercedes.” Here are penny-wise ways to get fit from University of Alberta exercise experts:

    *  Walk. Most people walk 4,000 to 5,000 steps per day anyway. Aim to add more steps in your daily activities.

    *  Use a pedometer to help keep track of your steps. You can get one for about $10, but sometimes health fairs give them away free.

    *  Take the stairs every chance you get, even if it’s only one flight.

    *  Don’t use your children as an excuse not to exercise. Take them along for a walk or run in a stroller, wagon, or on a bike.

    *  Turn on your radio and dance up a storm for 20 to 30 minutes in the privacy of your own home.

    *  Use the lowest stair or stairs in your home and create your own step workout.

    *  Turn your canned goods into weights. Or pour sand or water into empty milk bottles to create weights.

    *  Grab a chair or the kitchen counter and do some push-ups, squats and leg lifts.

    *  Pair a favorite TV show with some sit-ups. Just hook your toes under the sofa. Stand up and jog during commercials.

    *  Got rope? Jump it for a total body workout.

    *  Check with your company wellness program, community league or local rec center for any exercise classes, walking clubs, or team sports you can join.

    *  Go for a walk or just stand by your workstation and stretch for 5 to 10 minutes every hour.

    © American Institute for Preventive Medicine

  • Strong Way To Buildgood Health

    BE FIT

    Image of women doing squats while holding dumb bells.

    If you want good health, a long life, and feel your best well into old age, the most important thing you can do is strength training, said Dr. Brett Osborn, author of Get Serious, A Neurosurgeon’s Guide to Optimal Health and Fitness.

    “Our ability to fight off disease resides in our muscles,” Dr. Osborn said. “The greatest thing you can do for your body is to build muscle.”

    He cites a large, long-term study in the British Medical Journal of nearly 9,000 men ages 20 to 80. After nearly 19 years, the men still living were those with the most muscular strength. Muscle is all protein, and it’s “nothing but good for you,” he said. He recommends this back-to-basics routine as the pillars of a solid training regimen (trainers at your gym can show you how to do these exercises):

    *The squatis a full-body exercise; it’s the basic movement around which all training should be centered. Heavy squats generate a robust hormonal response as numerous muscular structures are traumatized during the movement (even your biceps). Standing erect with a heavy load on your back and then repeatedly squatting down will stress your body-in a good way-forcing it to grow more muscle.

    *The overhead pressprimarily activates the shoulders, arm extenders, and chest. Lower body musculature is also activated as it counters the downward force of the dumbbell. From the planted feet into the hands, force is transmitted through the skeletal system, stabilized by numerous muscular structures, most importantly the lower back.

    *The deadliftcenters on the hamstrings, buttocks, lumbar extensors, and quadriceps, essentially the large muscles of your backside and the front of your thighs. As power is transferred from the lower body into the bar through the upper body conduit, upper back muscles are also stressed, contrasting with the squat, which is supported by the hands. Deadlifts are considered by some to be the most complete training exercise.

    *The bench pressmostly targets the chest, shoulders, and triceps. It’s the most popular among weightlifters, and it’s very simple-while lying on a bench, push the barbell off the lower chest until the arms are straight. This motion stresses not only the entire upper body, but also the lower body, which serves a stabilizing function. This provides a big hormonal response and plenty of bang for your buck.

    Strength training has health benefits for everyone, no matter their size.

    © American Institute for Preventive Medicine

  • Be Patient With Exercise Results

    BE FIT

    Image of women using treadmill at a gym.

    Getting started with an exercise plan is a big step toward a healthier life. But, sticking with that exercise program can be tough when you’re not seeing results as quickly as you want. When many exercise plans promise fast, dramatic results, being patient can be frustrating.

    Some people may find that they work hard but aren’t seeing weight loss or feel like they aren’t getting as fit as they want. This can lead to exercise burnout and quitting. Don’t give up! Find ways to push through the tough times. If you keep it up, the benefits of exercise are worth the effort.

    Tip #1: Step off the scale.

    Although you may be losing some weight with exercise, it’s not always obvious right away. This can happen when someone gains muscle, which weighs more than fat. Instead of worrying about a number, look at how your clothes are fitting or how you are feeling overall. Weigh yourself once a week to check in, but don’t let it be the only way you are measuring your progress.

    Tip #2: Don’t compare.

    People gain and lose weight in different ways and at different rates. A friend may drop pounds or get fit faster than you. That can be upsetting if you’re working hard. Try not to worry about how much progress someone else has made. Focus on yourself and what you have accomplished each day.

    Tip #3: Track progress.

    Use a notebook or an app on your phone to record your positive changes, no matter how small. Perhaps you did two more pushups, or walked for 10 extra minutes. Maybe you felt more energy than usual today. Whatever it is, record it so you can go back and see all of the ways exercise is boosting your health.

    Tip #4: Be mindful of your diet.

    Exercise can increase your hunger. It can be easy to overeat after a workout and consume more calories than you burned. Prepare a healthy snack before you work out, such as a banana with peanut butter or yogurt and fresh fruit. Having something ready can reduce the chances of grabbing something quick but unhealthy.

    You may not see “instant” results from exercise. But, believe that you are doing something great for your body. With time, you will improve your health and well-being.

    © American Institute for Preventive Medicine

  • Exercise Addiction: Are You At Risk?

    BE FIT

    Image of female in fitness attire.

    Many women think that with achieving a fabulous figure like fashion models comes happiness, wealth, and the ideal mate. They will often exercise to a dangerous point in pursuit of “their dream body,” say Dr. Julia Samton, a neuropsychiatrist, and Certified Personal Trainer Franci Cohen who speak out about the dangers of pushing yourself past your limit.

    “For some girls, this desire for that picture-perfect life can lead to exercise addiction-the beginning of this quest for perfection,” says Dr. Samton.

    Typical symptoms of someone who is letting exercise take over her (or his) life:

    *Intention effects.The amount of exercise or length of exercise sessions is longer than originally intended.

    *Time.Large amounts of time are spent exercising and conflict with other areas of life.

    *Continuance.The person will continue to exercise even with persistent physical or psychological issues that are made worse from exercising, such as a recurring injury.

    “The biggest red flag,” according to Dr. Samton, “would be when exercise starts to interfere with one’s occupational, social, and overall functioning. It’s at this point that treatment is recommended.”

    “Cognitive behavioral therapy can be helpful, but seeking a therapist with experience in exercise addiction is crucial. For extreme cases, there are inpatient treatment facilities,” says Dr. Samton.

    © American Institute for Preventive Medicine

  • High-Intensity Workouts Aren’T Always Best

    BE FIT

    Image of women running during sunset.

    High-intensity workouts aren’t always best

    When it comes to exercise, is harder and longer always better? No, according to two studies recently published in the academic journal, Heart.

    The first study found that those who performed the most strenuous daily exercise were more than twice as likely to die of a heart attack or stroke. The second study found that men who exercised intensely for more than five hours a week were more likely to develop an irregular heartbeat later in life.

    So what’s the best exercise to do? Strive for moderate intensity exercise. You develop a fast heart rate while doing this type of exercise, but you should still be able to talk while doing the activity.

    Moderate exercise = longer life

    Studies show if you do seven hours of moderate intensity exercise each week, you will lower your risk of dying early by 40 percent. This is compared with those who exercise 30 minutes or less per week. If seven hours a week is too much for you, aim for 150 minutes per week. This amount of exercise also produces similar benefits.

    Before you start any exercise program, talk with your doctor about what’s best for you.

    Source: CDC and World Health Organization

    © American Institute for Preventive Medicine

  • A Prescription For Exercise?

    BE FIT

    Image of couple walking through woods.

    Many doctors recommend exercise to help with weight loss, strength and well-being. But, an exercise program may do even more than that. Research shows that exercise can help with certain health conditions. In fact, many people are now getting a “prescription” for exercise from their doctor.

    Fibromyalgia:Several studies support using exercise as a treatment for fibromyalgia pain. Fibromyalgia can cause chronic pain and fatigue. These symptoms may improve when a person exercises regularly.

    Depression:Depression is one of the most common mental health disorders in the U.S. Some studies have found that getting regular exercise helps with mild to moderate depression. This may be because exercise releases the brain’s “feel-good” chemicals. Exercise may also help support other brain functions, which help with depression.

    Osteoporosis:Osteoporosis causes bones to become weaker or more brittle. But, regular exercise can help strengthen muscles and bones, which lowers the risk of breaking bones or falling. Often, people with osteoporosis get good results by doing a combination of aerobic and weight training exercises.

    Arthritis:Exercise is considered the best non-drug option for treating pain and stiffness from arthritis. Walking and water exercise are usually good choices. Plus, exercise can help you maintain a healthy weight which helps to reduce pressure on your weight-bearing joints.

    Hard work pays off

    It can be hard to get up and exercise when you have a health condition, especially one that causes pain or fatigue. But, the evidence shows that the extra effort may be well worth it!

    Always talk to your doctor before beginning any exercise program. Exercise alone may not be enough to treat some health problems. But, it may make you feel better and may be a good “natural” option to try. It can be used along with other treatments, such as medication or therapy.

    © American Institute for Preventive Medicine

  • Take Golf Injuries Seriously

    BE FIT

    Image of man playing golf.

    Golf doesn’t hold the same kind of injury risk as high-impact sports such as football or hockey. But the repetitive motion and twisting of the spine can set the stage for potential injuries that may be underestimated for this low-impact lifetime sport.

    Mike Markee, instructor of physical therapy and athletic training at Saint Louis University, has spent time on the senior PGA tour and developed exercise and fitness programs for golfers.

    “It is possible to avoid injury and improve performance, especially through muscle strength and proper form,” Markee said. “The great thing is that the same things that help you avoid injury also will improve your game.”

    It comes down to these 3 tips:

    1.Warm up and keep moving.There can be a lot of down time in golf, so it takes deliberate focus to keep moving. Stretch before, during, and after the game. If you’re able to walk and the course allows, skip the cart and get a few miles under your belt by the end of the game.

    2.Strengthen your core.Golfers use the muscles closest to the spine, including hip and shoulder muscles. This is where the power comes from in your golf swing. A weakness in your core can lead to an unbalanced swing, with some muscles compensating for others. You can develop more power by training the right muscles. Now we know that strength training and flexibility aren’t polar opposites and, in fact, core strength training can actually improve your performance.

    3.Develop good body mechanics.Golf’s main injury risk comes from the repeated motions of the swing. Working with a pro to learn to swing properly can help you reduce forces on the spine due to twisting and rotating and ensure that you aren’t developing bad habits that can take their toll on your back, shoulder and elbow.

    © American Institute for Preventive Medicine

  • Beat Winter Doldrums By Using A Pool Indoors

    BE FIT

    Image of smiling female standing next to indoor pool.

    If you think swimming pools are just for summer fun, think again. Winter is a great time to take advantage of an indoor pool to get some low-impact exercise. Exercising in water offers many benefits no matter what the season. Try it this winter because:

    *  It’s low impact, so it’s easy on joints that may get sore with activities like running or jumping.

    *  It helps you be more flexible. In the water, you may be able to move your arms and legs in ways that are difficult on land.

    *  Warm water pools can feel soothing, especially in cold weather.

    *  It helps people with arthritis or orthopedic/joint injuries to improve joint movement without pain or strain from traditional exercise.

    *  It offers a nice change from land exercises – and variety may help you stick with a workout.

    *  A pool workout helps keep you cool, even if you’re working hard.

    *  Water exercise may improve mood and mental well-being.

    *  Water offers natural resistance that can tone and strengthen muscles.

    Don’t swear off pool exercise because you can’t swim.

    There are many exercises that can be done in the water that don’t include traditional swimming. If you can’t swim, stick to the shallow end or wear a life jacket. Try these exercises:

    *  Walk or jog from end to end in the shallow end.

    *  Grab the edge of the pool and kick your legs from side to side.

    *  Try the “superman”: hold the edge of the pool and point your body out straight behind you. Keep your body in a straight line and hold the pose for a few seconds.

    *  Do jumping jacks in chest-deep water

    Many local fitness centers have pools for exercise and even water aerobics classes. A community center, hotel or school may offer public swim times as well.

    To help keep public pools clean and to avoid illness:

    *  Shower before and after using a pool

    *  Don’t get pool water in your mouth

    *  Don’t use the pool if you’re sick, especially if you have had vomiting or diarrhea within the last week

    *  Stay out of the pool if you have an open wound that’s not fully healed or fully covered with a waterproof bandage

    © American Institute for Preventive Medicine