HealthyLife Articles

Category: Be Fit

Up Your Vo2 Max

BE FIT

VO2 max measures how much oxygen your body uses when working at a high level of exercise.

A high VO2 max indicates good cardiovascular fitness, while a low VO2 max means you should consider moving your body more. You don’t have to become an elite athlete. Even a small increase in fitness has significant health benefits. If your doctor clears you to do aerobic exercise, try these workouts to increase VO2 max.

Interval training:This involves alternating short periods of moderate to high-intensity aerobic exercise with short periods of low-intensity exercise. Alternate 3 minutes of moderate/high-intensity with 2 minutes of low-intensity for 30 minutes.

High-intensity training:This is a form of interval training that uses short, intense bouts of exercise at your max, followed by a longer rest period.

Steady-state training:This type of training is long bouts of cardio at a pace you can maintain for at least 30 minutes. Your heart rate should be elevated, but you should still be able to carry on a conversation.

© American Institute for Preventive Medicine

January 23, 2026
Exercise Smart

Fitness

Weekend athletes are more prone to injuries than persons who exercise on a regular basis. To help lower the risk of injury, warm up your muscles with light activity or walking. Cool down at the end of exercising and stretch afterward.

Each week, adults need 150 minutes of moderate intensity exercise, plus 2 days of muscle strengthening activity.

Schedule physical activities into your day. Exercise while you watch TV. Take brief walks during lunchtime or breaks at work.

Poor-fitting athletic shoes can cause pain in your feet and other areas of the body. Choose a shoe for the activity (e.g., running, walking, and tennis). Try new shoes on after a workout or at the end of the day when your feet tend to be their largest.

Water is the best fluid to drink before, during and after you exercise. Drink 1 to 2 cups of water 15 minutes before you exercise. During exercise, drink about 1/2 cup every 10 to 20 minutes. Taking in large amounts all at once could cause a bloated feeling.

© American Institute for Preventive Medicine

January 23, 2026
Pedal For Fitness

Fitness

Riding a bicycle is good for body and soul. Cycling gets you out in the fresh air, leaves you feeling invigorated, and can do wonders for cardiovascular health. And you don’t have to ride fast and furiously to benefit from cycling.

Here’s what to do to avoid undue muscle aches when you cycle.

* To avoid back and knee problems, take your bike to a bike shop and have the handlebars and seat adjusted to fit you properly. The seat should be adjusted so that when one leg is extended and bent slightly, the ball of your foot contacts the pedal at the lowest point of its revolution. Handlebars should be positioned no lower than your seat.

* Stretch your shoulders, back, and legs slowly and gently before and after biking.

© American Institute for Preventive Medicine

January 23, 2026
Warm Up & Cool Down Properly

Fitness

No exercise session should begin without a warm-up-a few minutes of light activity to get your muscles primed for real exertion. Warming up increases the benefits of exercise and reduces your risk of injury.

And the body does warm up in the true sense of the word-increased activity increases blood flow to the muscles, and the body gradually begins to shift gears from relative inactivity to higher performance.

The Stretch

Stretching should take 5 to 10 minutes. Always stretch slowly, gently, and gradually. (Don’t bounce!) Breathe normally-don’t hold your breath when you stretch. And don’t stretch to the point of pain or discomfort. Rather, stretch to the point where you can feel some tension, but not pain. If you feel any pain or discomfort, stop immediately.

To stretch your arms: Hold one arm straight out from your side, level with the shoulder. Make an arc by raising your arm straight up, then lowering it to your side. Hold your arm out again. Swing it across your chest as far as is comfortable. Swing it toward your back as far as it will comfortably go. Now hold your arm straight out in front of you, bending your elbow in a right angle with the palm toward the floor. Without moving your upper arm, move your forearm straight up and then straight down. Alternate arms.

To stretch your back: Stand with your feet spread apart. Clasp your hands high above your head. Lean your head back and look up. Stretch your shoulder muscles as if you were reaching for the sky. Hold for 5 seconds. Relax. Repeat two to four times.

To stretch your legs: Stand erect 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. Pull your foot gently until you feel tension (not pain) in your upper front thigh. Hold for 5 seconds or longer. Repeat with your other leg.

The Quick Warm-Up

Spend 5 minutes performing a less intense form of your exercise of choice-like taking a brisk walk before you run. This raises your heart rate slightly and leaves you sweating lightly.

Follow Up with a Cool-Down

Cooling down is the reverse of warming up, and it helps your body recover from exercise in three ways. A 5-minute cool-down:

* Allows the heart rate to slow down gradually.

* Prevents blood from pooling in the legs.

* Reduces the likelihood that your muscles will feel stiff after exercise because it reduces the buildup of lactic acid.

As with the warm-up, cool down slowly. Perform the activity at a slower pace, and/or stretch.

© American Institute for Preventive Medicine

January 23, 2026
Be Strong At Any Age

BE FIT

When you think of exercise, do you think of going for a run or taking an aerobics class? Those are great cardio workouts. But there is more to fitness than just cardio.

Strong is healthy

Strength training or lifting weights is a big part of being healthy and fit. Many people don’t do strength training because they don’t want to “bulk up.” Older adults might skip it because they think it’s only for younger people who are more muscular.

You won’t get big bodybuilder muscles from doing strength training. That is, unless you train hard with that goal in mind. And many older adults can safely do strength training and find that they love how it makes them feel.

If you do regular strength exercises, you will get a stronger body and better quality of life at any age. No bodybuilder is needed!

Research shows that strength training can lower the risk of heart disease and other health conditions. It also helps you stay independent as you get older. Older adults who do strength training may find that everyday tasks are much easier. This can include things like getting out of a chair or climbing stairs.

Strong is good for the mind

The benefits of a strong body don’t stop at the muscles. Research also shows that strength training may reduce the effects of post traumatic stress disorder (PTSD). It can also help boost self-esteem.

You can start today

If you don’t have equipment, like weights, you can use things around the house, like soup cans. You can also use your own body weight. Think push-ups, planks and other similar exercises. They use your body weight and gravity to build muscles.

A good way to start is with an exercise video or online class. You don’t have to go to a gym. But before you start, talk to your doctor. Ask if a new exercise program is safe for you. Talk about things you should or should not do to stay safe and help avoid injury.

Give strength training a chance. You may find that it makes you feel better than you thought possible! A diet with adequate protein can help build muscle at any age and even promote healing. Talk to your doctor if you plan to make major diet changes.

Source: National Institutes of Health

© American Institute for Preventive Medicine

January 23, 2026
Exercise Safely In The Heat 2

BE FIT

In the summertime, it’s important to plan ahead. Be aware of the steps that will keep you safe when exercising in the heat.

Choose your timing

Exercising in the middle of the day exposes you to the worst of the heat and sun. This increases your risk of overheating. Early morning or evening are the best times to exercise in the heat.

Dress for the weather

Light colors and loose-fitting clothing allows your sweat to evaporate and releases heat from your body. A vented hat with a full, wide brim is also recommended.

Hydrate well

Make sure you are well hydrated in advance of exercising in the heat. While exercising, take frequent sips of water or a sports drink. Once you finish, replenish with more water.

Go slow

If you are used to exercising indoors or new to exercise in general, go slow at first. Keep your exercise sessions short and low-intensity in the beginning. You may be able to build up gradually as your body adapts.

© American Institute for Preventive Medicine

January 23, 2026
See Your Fitness Progress

BE FIT

When you’re trying to get fit, it can be hard to stay motivated. Look for ways that you’re making progress. This can help you keep going!

Progress isn’t just about weight. You are making progress if:

* You have more energy. Do you feel less tired than you used to? Are you getting more done?

* Your daily tasks are easier. Maybe carrying the groceries isn’t as tough as it used to be. Or going upstairs doesn’t leave you out of breath.

* You’re getting better sleep. Exercise can help you sleep better, leaving you feeling refreshed and energized in the morning.

Keep it up! The longer you exercise, the better you’ll feel!

Source: National Institute on Aging

© American Institute for Preventive Medicine

January 23, 2026
3 Ways To Tone Your Stomach

Fitness

Speaking of ways to gauge fitness, medical experts say that carrying as little as 5 to 10 pounds of excess fat around the torso may be related to health risk factors like elevated cholesterol, blood pressure, and blood sugar levels. So a potbelly may be an obvious sign that you’re out of shape, outside and in. The following exercises, when combined with a weight-control diet and calorie-burning exercise, can help you tone your abdominal muscles. Select the exercise that’s right for you. (Anyone with lower back problems shouldn’t do the intermediate and advanced exercises.)

Head and shoulder curls (beginning exercise): Lie on your back with your legs bent. Touch your fingertips together behind your head at the base of your skull. Keeping your lower back pressed against the floor and using your abdominal muscles, raise your head and shoulders off the floor at a 30-degree angle. Important: Keep your spine, neck, and head in a straight line, and don’t jerk up and forward. Breathe in as you raise your torso. Hold this position for a count of five, then exhale as you return to the starting position. Repeat this 10 to 15 times.

Sit-ups with arms crossed (intermediate exercise): Lie on your back with your knees bent and your arms crossed over your chest, each hand grasping the opposite shoulder. Curl up to a sitting position, then down to the starting position. Repeat 10 to 15 times.

Sit-ups with fingers laced behind your neck (advanced exercise): Lie on your back with your knees bent and your feet placed one foot apart. Clasp your hands together behind your neck, with your fingers interlaced. Curl up to a sitting position and touch your right elbow to your left knee. (Be careful not to pull your head up with your hands, to avoid strain or injury.) Return to the starting position. Curl up to a sitting position and touch your left elbow to your right knee. Then return to the starting position. Repeat 15 to 25 times.

© American Institute for Preventive Medicine

January 23, 2026
Figure Out Your Target Heart Rate

Fitness

Exercise physiologists have come up with a formula called the target heart rate to help you determine how fast your heart should beat in order to maximize health benefits without overexerting yourself. The basic idea is to exercise about 60 to 80 percent of your maximum capability for at least 20 or 30 minutes three or four times a week. This safety zone is called the target heart rate zone. (It may be dangerous to run your heart at its maximum attainable rate for a prolonged period.)

Here’s a simple way to determine your target heart rate.

1. Before you start to exercise, take your pulse. Place your first two fingers (not your thumb) over the arteries of the opposite wrist, over the area where your skin creases when you flex your wrist and in line with your thumb.

2. Count the number of beats you feel for 10 seconds and multiply by six. (This number represents your resting heart rate.)

3. Take your pulse after warming up, midway through your workout, immediately after stopping exercise, and again after cooling down.

Using the table below, determine whether or not you’re within your target heart rate zone, based on your age. If your fastest pulse falls below the range for your age, you might need to exert yourself more while exercising. However, the exercise should never seem more than “somewhat hard.” If your pulse exceeds this range, slow down and exercise less intensely.

Note: If your peak pulse rate falls below your target heart rate and your legs feel weak, work on developing endurance-by walking more, perhaps-while you try to increase your heart rate. This can help reduce the risk of musculoskeletal injuries like tendinitis or muscle strain in novice exercisers.

© American Institute for Preventive Medicine

January 23, 2026
Rate Your Aerobics Class

Fitness

Use this handy ten-point checklist to figure out whether an aerobics class is right for you. (You may have to take a class or two on a trial basis to answer all the questions.)

1. Is the instructor well-qualified? (He or she should be certified by the American College of Sports Medicine or by a national aerobics association.)

2. Is the floor firm yet resilient? (It should be made of either wood, with an airspace or a spring cushion underneath, or polyvinylchloride / urethane. Avoid mats. They can throw you off balance.)

3. Is the room air-conditioned?

4. Is there enough space for each participant to move freely, without crowding?

5. Does the routine include a warm-up and cool-down period?

6. Does the aerobic portion of the class last at least 20 minutes? (Your heart rate should reach but not exceed your target heart rate.)

7. Are you told how to check your pulse before, during, and after the aerobic portion of the class?

8. Does the routine allow participants to adjust the pace to their individual ability? (You should be able to step up the pace or ease off if you need to.)

9. Does the instructor introduce new routines or music from time to time?

10. Do you feel relaxed or invigorated after class? If you feel sore and exhausted, something’s wrong.

“Yes” answers mean you’ve probably found a class that will suit your needs.

© American Institute for Preventive Medicine

January 23, 2026