HealthyLife Articles

Category: Be Fit

Mix-And-Match Training Menu

Fitness

Aerobic Dancing / Step Aerobics (low to high-impact)

Body Benefits

Excellent for cardiovascular health and overall body toning.

Training Key

Find an instructor who works in a style and tempo you feel comfortable with.

Caution

High-impact aerobics can strain the knees, hips and ankles. Step aerobics is lower-impact but should be avoided by anyone with knee problems.

Bicycling (low-impact)

Body Benefits

Excellent for aerobic endurance and weight control. Develops strong legs and thighs without pounding the feet, knees and ankles.

Training Key

Find riding partners to reduce wind resistance; learn to maintain a high pedal tempo (80 to 100 revolutions per minute)

Caution

Beginners should learn hand signals and rules of the road and should ride in a traffic-free setting. Local cycling clubs offer courses on proper signaling and road etiquette.

Running (high-impact)

Body Benefits

Excellent for leg strength, aerobic fitness and weight control.

Training Key

Run at a pace that feels comfortable to you and walk should you feel the need. Whenever possible, seek out a soft training surface such as grass, dirt or a running track.

Caution

If you feel any aches or pain in your hips, knees, legs, feet or ankles, stop immediately and take several days off before resuming. If the pain lasts more than a week, see a doctor.

Stair Climbing (low-impact)

Body Benefits

Excellent for aerobic fitness, leg and buttock strength and overall toning.

Training Key

Short, quick steps work best.

Caution

Over striding can strain your knees.

Stationary Bicycling (low-impact)

Body Benefits

Excellent for cardiovascular fitness, weight control and leg strength. Because it develops the quadriceps, it’s a good complement to running.

Training Key

Varying the effort helps combat boredom. Use bikes with computerized workouts to add interest to the session.

Caution

The exercise bike is most effective when supplemented with other activities.

Swimming (low-impact)

Body Benefits

Excellent for developing arms and shoulders and great for aerobic endurance. Also good for overall flexibility and fair for weight control. Reduces stress, too.

Training Key

Vary your stroke to keep interest. It’s only aerobic if you don’t stop.

Caution

Swimming skills take time to perfect. If yours are rusty, start off with a few lessons. Novice swimmers should always swim with a partner or under a lifeguard’s supervision.

Tennis Racquetball (medium-impact)

Body Benefits

Excellent for eye-hand coordination, balance and leg and arm toning. Moderately good for aerobic fitness and weight loss.

Training Key

Work on developing a smooth, consistent swing. Lessons will help your game improve more rapidly.

Caution

Wear shoes with good lateral support to prevent foot and ankle injuries.

Walking (medium-impact)

Body Benefits

Good for leg strength and cardiovascular health.

Training Key

Pump your arms faster and your legs will follow suit. Try to fit walking into your daily routine. Find a friend to walk with you.

Caution

Make sure your shoes fit and are broken in before taking long walks.

Weight Training (medium-impact)

Body Benefits

Excellent for overall muscle, tendon and bone strength; mildly beneficial for the heart. Done properly, weight training can improve your performance in virtually any sport.

Training Key

Do between 8 and 12 repetitions of each exercise.

Caution

Don’t overdo it! If you use barbells, always have a friend spot you. Take at least 1 day to recover between weight-training sessions.

Yoga (low-impact)

Body Benefits

Excellent for flexibility, relaxation and stress reduction.

Training Key

Find a good instructor who can modify yoga to suit your individual needs rather than someone who insists on “classical” yoga positions.

Caution

Don’t push. Develop your skills slowly and yoga will give you a lifetime of satisfaction.

© American Institute for Preventive Medicine

January 23, 2026
Walkwell™ Tracker

Fitness

Use this tracker to:

* Write down your weekly walking goals.

* Assist you in meeting your goals.

* Learn about proper walking technique.

* Keep a walking and weight record for 52 weeks.

Why Walk?

Walking is an easy form of exercise and does not cost a lot. It provides many benefits and has a very low risk of injury. Check the benefits/goals you wish to get from walking.

* Have more energy

* Feel better

* Look better

* Burn calories

* Lose weight

* Maintain a healthy weight

* Relieve tension and stress

* Build stamina

* Increase muscle tone

* Improve heart health and lung health

* Lower risk of heart disease, type 2 diabetes, and some cancers

* Help treat arthritis, heart disease, depression, diabetes, and/or high blood pressure

* Slow down bone loss (osteoporosis)

* Improve balance and lower the risk of falling

How Do I Get Started

Walk How Much?

Walking is an easy way to get moderate and/or vigorous-intensity physical activity that adults are advised to get each week:

1. At least 2 hours and 30 minutes (150 minutes) of moderate-intensity physical activity (walking briskly for 3 miles per hour or faster, but not race-walking) OR

2. At least 1 hour and 15 minutes (75 minutes) of vigorous-intensity physical activity (race walking, jogging, or running) OR

3. A mix of 1 and 2

Does 75-150 minutes each week sound like a lot of time? You don’t have to do it all at once. You can break up your activity into shorter times during the day. For example, take a 10-minute walk, 3 times a day, 5 days a week.

Adults are also advised to do muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

How Do I Get Started

* Consult your doctor or health care provider before you start an exercise program.

* Plan walking into your daily / weekly schedules.

* Write walking times on your calendar, daily planner, or “To Do List.”

* Choose the best times for you to walk.

* Pick times that you know you can stick to.

* Throughout the day, walk more. Sit less.

* Park your car farther away from the door of a store or business.

* Use extra free time to take mini-walks. The steps will add up!

Wear What?

* Good walking shoes with an arch support to absorb shock and cushion your feet

* Clothing that fits loosely and is made of fabrics that absorb sweat and remove it from your skin

* Sunscreen on exposed skin to protect it from harmful ultraviolet (UV) rays

* A hat and sunglasses (if walking outside) to protect your head and eyes from UV rays

* A fanny pack to carry:

– Identification

– Cell phone

– Money

– Sugar snack (if diabetic)

* Pedometer – if you want to keep track of your steps

Walk Where?

* Indoors from room to room

* Neighborhoods with sidewalks

* Parks and hiking trails

* The mall

* On a treadmill or an elliptical at home or a local gym

* Indoors and outdoors at your place of work

* Tracks at local schools and community centers

* Map out miles and/or 1,000 to 10,000 steps using these Web sites:

–www.mapmyruns.com

–www.gmap-pedometer.com

–www.mapmywalk.com*

–www.mapwalk.com

–www.walkjogrun.net*

*Also has a smartphone app

Walk with Whom?

* Family members. Make it a family activity.

* A friend or neighbor

* A mall walking group

* Co-workers. Walk during lunch and/or break times.

* Join or start a walking club at your place of work or with your neighbors.

Walking with a buddy or a group of walkers decreases boredom, provides distraction, and helps keep you motivated.

Get information and support online from:

www.startwalkingnow.org

http://walking.about.com/c/ec/115.htm

Walking Program

Sample Program Using Steps

Use a pedometer to track your steps.

1. Wear the pedometer every day for one week to find out how many steps you take in a day.

2. Record your steps.

3. Add the number of steps you took from Sunday to Saturday. This is the total number of steps you took for Week 1.

4. Divide this total number of steps by 7 for an average number of steps per day.

5. Each week, add more steps each day until you reach 10, 000 or more steps a day. For example, if your average number of steps per day for week 1 was 2,000; add 500 steps per day every week until you are walking 10,000 steps a day.

Warm Up

* Walk slowly for 5 minutes.

* Stretch for 5 or more minutes.

* Stretch only to the point of comfort. You should feel mild tension, not pain.

* Never bounce.

– To stretch your arms: Hold one arm straight out from your side, level with shoulder. Swing your arm across your chest as far as it is comfortable. Then swing it toward your back as far as it will comfortably go. Alternate arms.

– To stretch your back: Stand with your feet apart. Clasp your hands high above your head. Lean your head back and look up. Hold for 5 seconds. Relax. Repeat 2-4 times.

– To stretch your legs: Stand up straight and balance yourself with your hand against a wall or chair. Bend one knee, grasp that ankle, and draw the leg up and back. Hold for 10 seconds. Repeat with your other leg.

Walk This Way

* Step down on the back of your heels and roll onto your toes. Point your toes forward.

* Keep your chin up and your shoulders slightly back.

* Swing your arms at your sides. Try alternating bicep curls while you walk.

* Breathe in deeply. Exhale fully.

Cool Down

* Walk at a slower pace for 3-5 minutes.

* Breathe slowly and rhythmically.

Get Motivated!

* Walk with a buddy.

* Bring music with you. Choose music to match your mood and pace!

* Walk the dog! If you don’t have one, walk with your neighbor when he or she walks the dog or volunteer at a local animal shelter.

* Help the environment. Walking instead of taking the car helps our climate.

* Notice the beauty around you.

* Use walks to clear your head and sort out problems.

* Meet new people! Say “Hello” to the neighbors.

* Change it up. Walk in different areas or at different times of the day.

* Reward yourself when you reach a goal.

Walk for a Cause

Take part in national fundraising fitness-related walks that are held locally.

American Heart Association’s Heart Walk

www.heart.org/HEARTORG

Step Out: Walk to Fight Diabetes

http://stepout.diabetes.org

March of Dimes

www.marchforbabies.org

Susan G. Koman Breast Cancer 3-Day

http://ww5.komen.org

Walk to Cure Diabetes

www2.jdrf.org

Walk Like MADD (Mothers Against Drunk Driving)

www.madd.org

Walk MS (Multiple Sclerosis)

www.walkms.org

Walking Burns Calories

The number of calories you burn with walking depends on your weight and metabolism, how fast you walk, how long you walk, and factors in your walking environment.

Step Equivalents for Distances

Physical Activities / Step Equivalents & Calories Burned per 30 Minutes (155 Pound Person)

© American Institute for Preventive Medicine

January 23, 2026
Exercise When You Travel

BE FIT

How you exercise may look different when traveling, but it’s still worthwhile. In fact, mixing things up when you’re away from home keeps your workouts fresh and interesting. Try these tips:

*Bring resistance bands along.Easily packable and super lightweight, resistance bands give you the flexibility to exercise anywhere. Bring a few different types for the most exercise options.

*Book a hotel with a gym.Many hotels offer fitness rooms. The equipment is often fairly basic, but you can usually depend on a treadmill or bike and a set of free weights.

*Use your bodyweight.All you really need for a good sweat session is your body! Movements like push-ups, tricep dips, squats, and lunges can be combined in a challenging circuit.

*Get outside.What better way to get the most out of your travel than to explore on foot. And all that walking counts as exercise!

© American Institute for Preventive Medicine

January 23, 2026
You’re Never Too Old To Exercise

BE FIT

Older adults might find it hard to exercise. But exercise is great for older adults and may even help relieve joint pain and increase energy. It can help you sleep better, maintain a healthy weight and relieve stress.

See your doctor first.

Talk to your doctor before starting an exercise plan if you have any health conditions or take medications.

Stay hydrated.

Drink water before, during and after your workout.

Perform all types of exercise.

This includes flexibility (stretching), strength (weights or resistance) and endurance (walking, biking or other activities).

© American Institute for Preventive Medicine

January 23, 2026
Start A Walking Group

BE FIT

Walking is hands down one of the best forms of exercise. Walking with a group is a great strategy to keep you motivated. And what better way to get involved in a walking group than to start one yourself!

1. Identify target members. Do you want to invite the general public, only close friends, or people in your neighborhood? Know who you want to join.

2. Choose a time. Based on who you plan to invite, pick a regular time slot and schedule about 60-75 minutes.

3. Plan a route (and a backup). A good walking route is free, safe, well-maintained, and near your home or work. Also, select a backup indoor location, such as a mall or walking track, for when the weather is poor.

4. Spread the word. Reach out to your target members with flyers, social media, phone calls, or emails. Aim for between 5 and 15 members.

© American Institute for Preventive Medicine

January 23, 2026
Exercise On A Budget 2

Fitness

Lean times are no excuse to ignore your health.

Don’t let gym memberships, personal training fees, or the cost of the latest exercise gadget weigh you down. Exercise is about moving, stretching, lifting, bending, breathing – things you can easily do at home. Or simply walk – around the block, at a mall, or on a local school’s track.

Get started.

Start with a few simple stretches to warm up your muscles. If you need help, go online for how-to instructions on everything from stretching to full routines. You can also find exercise tools to track your progress.

No equipment necessary

Do what you were taught in gym class – squats, push-ups, jumping jacks, and crunches. Lift your legs and arms, touch your toes, bend from side to side, jog in place, and twist. Just make sure you target all your major muscle groups at least once every week.

No free weights? Try these substitutes.

* Use cans for triceps and biceps exercises instead of dumbbells.

* A gallon jug filled with water, sand, or powdered detergent is just as effective as a kettle bell for squats and arm lifts.

* Put a paper plate under one foot and lunge forward. You can also attach plates to both feet with rubber bands to simulate skating. Or, get down on all fours, put the plates under your hands and slide them back and forth for a great chest workout.

* Pantyhose move just as well as resistance bands for rowing and stretching routines.

* Use a chair or countertop as a push-up bench.

* A low, sturdy stool or a bottom stair can be used for a step exercise routine.

Action Step

Don’t wait until you have a block of time to exercise. You can do leg lifts in the elevator, calve raises in the grocery line, lunges as you walk the dog. Every little bit counts.

© American Institute for Preventive Medicine

January 23, 2026
Move Your Way

Fitness

The key to moving more is finding and doing activities you really enjoy. Dancing, walking, gardening…if it moves you and makes you happy, it works! When you do move, work toward 20 minutes a day of moderate to vigorous levels of movement. Regular physical activity helps with weight management and improving cardiovascular health. Add some weighted hand gloves for increased resistance and to build muscle while you move.

Be More Earth-Friendly

Want to help the earth while exercising? Plogging – or picking up trash while you jog or walk – is one way you can do your part to keep your community, and the environment, clean.

© American Institute for Preventive Medicine

January 23, 2026
Walk Your Way To Fitness

Fitness

Walking is a great way to keep fit without risking injury or buying lots of special equipment. Since walking is probably the most natural form of exercise, almost anyone can do it with ease.

Walking keeps you fit because it:

* Improves cardiovascular fitness.

* Increases the amount of calories burned.

* Enhances muscle tone.

* Builds stamina.

* Aids digestion and regularity.

* Helps to relieve tension.

* Enhances feelings of well-being.

Although walking comes naturally, you can maximize comfort and benefits if you:

* Warm up by walking slowly for 2 to 3 minutes.

* Take a few minutes to stretch before and after walking, especially if you walk briskly.

* Wear good walking or running shoes with sufficient arch support.

* Walk by stepping down on the back of your heels and rolling onto your toes.

* Maintain good posture by keeping your head up, shoulders back, and arms swinging freely at your sides.

* Breathe deeply and exhale fully.

* Cool down by walking at a slower pace for 3 to 5 minutes before you stop.

© American Institute for Preventive Medicine

January 23, 2026
Exercise Your Feet

BE FIT

Without strong and flexible feet, walking, running, and other kinds of movement may become painful.

Just like every other part of your body, your feet need exercise. Next time you work out, include these movements for healthy feet:

*Ankle circles:Keeping your leg still, slowly circle your ankle four or five times in one direction, then switch.

*Calf raises:Standing near a wall or other support, lift up onto the ball mounds of your feet, then slowly lower back down 10-20 times. Focus on lifting straight up and straight down.

*Toe lifts:Standing on bare feet, try lifting your big toe without moving your ankle or other toes. Then keep your big toe down and lift your other four toes together. Alternate back and forth.

*Pick up a marble:Either standing with support or sitting in a chair, try picking up a marble or other small object using your toes.

© American Institute for Preventive Medicine

January 23, 2026
No Time To Exercise? Move Your Body Instead

BE FIT

Exercise is great for your health. But sometimes it’s hard to fit it into a busy schedule. Don’t worry – you can do movement instead.

If there are days when you don’t have time for exercise, you can still move. Adding movement into your day is a way to improve your health without investing as much time. There’s no gym or special equipment involved.

Why should I move more?

Studies show that people who move their bodies every day live longer than those who don’t. It’s also good for the environment. If you walk or bike to your destination, you save gas and carbon emissions. If you take the stairs instead of the elevator, you save electricity.

Movement ideas

Not sure how to get started with movement? You can find things that work for your life. Think about ways you can move instead of sit. Here are some ideas:

*Avoid the elevator and take the stairs if you can.You can burn calories two to three times faster climbing stairs than walking briskly on flat ground. Can’t take it the whole way? Take the stairs halfway and the elevator the rest of the way. Try to take stairs instead of escalators, too.

*Park farther away from the front door and walk a little more whenever possible.Many studies have shown that people who live in cities walk more and weigh less than people who live in areas where they drive more.

*Whenever possible, bike or walk instead of driving.People who commute to work by biking or walking tend to weigh less than people who always drive.

*If you live far from where you are going, consider driving part of the way and walking the rest of the way.Even a half-mile walk is good movement.

*Choose hobbies you enjoy that are active, but don’t feel like exercise.This may include gardening, dancing or walking while listening to music or an audiobook.

*Walk in place or lift weights while watching your favorite TV show.Stretch or walk in place while talking on the phone at home or work.

Sources: American Heart Association, Veterans Health Administration

© American Institute for Preventive Medicine

January 23, 2026