HealthyLife Articles

Category: Be Fit

Sample Walking Schedule

Fitness

Walking Tips

* Hold your head up and keep your back straight.

* Bend your elbows as you swing your arms.

* Take long, easy strides.

Gradually increase your brisk walking time to 30 to 60 minutes, for to five (or more) sessions a week. Your goal is to get the benefits you are seeking and enjoy your activity.

Source: National Heart, Lung, and Blood Institute. The Practical Guide: Identification, Evaluation and Treatment of Overweight and Obesity in Adults.

© American Institute for Preventive Medicine

January 23, 2026
You’re Built For Moving

Fitness

Good health starts at home. Put away the smartphone and laptop, turn off the TV, and make dinnertime “together” time. Play with your kids. Take nightly walks. Spend quality time with your partner.

Americans spend a lot of time sitting – and it’s not doing us any favors! About one in four adults sit for more than 8 hours a day. For many full-time employees, much of that time is spent sitting in front of a computer. This sedentary behavior raises nearly all of our health risks. Start reversing this damage by getting up more often throughout your day. Aim for the 20-8-2 rule: For every 20 minutes of sitting at home or at work, stand for 8 minutes and move for 2 minutes.

© American Institute for Preventive Medicine

January 23, 2026
Compression Socks: A Fitness Friend?

BE FIT

Some athletes use compression socks during their exercise or sports activities. They look like tights, knee-high socks or sleeves that go over the calves.

Compression socks are not new. They have been used for years to help with leg pain, swelling, blood clots and varicose veins. They work by gently squeezing the legs to help move blood upward.

But do they help with exercise performance?

Lack of evidence for exercise performance

While compression socks aren’t usually harmful, they’re not proven to be helpful for exercise. Studies have not found that compression socks help a person’s athletic ability.

Still, there may be some benefit to using them if your doctor says it’s okay. Some evidence suggests that compression socks may help slightly with exercise recovery. A review of several small studies found that for some people, compression socks could help with muscle soreness. But, because these results haven’t been proven in large studies, it’s too early to say whether they will work for most people.

Some people enjoy the feeling of pressure on the legs. They may feel that it helps them exercise longer. If that’s the case, compression socks can be a good way to help you stay active.

Using compression socks

If you’re interested in compression socks, ask your doctor about them. They can help with:

* Legs that feel achy or heavy

* Swelling in the feet or legs from standing or sitting for long hours

* Pain from varicose veins

* Preventing blood clots, especially after surgery or for people who can’t move around easily. This could be after an injury or for people who have an illness that requires them to be in bed for long periods.

Some compression socks are tighter than others. Your doctor can give you a prescription for them, or you may purchase them online. Ask your doctor how long you should wear them, and what to do if you find the socks uncomfortable.

Sources: British Journal of Sports Medicine, Journal of Sports Science and Medicine, U.S. National Library of Medicine

© American Institute for Preventive Medicine

January 23, 2026
Get Moving To Boost Your Immunity

BE FIT

Exercise provides so many health benefits. Recent research now adds strengthening the immune system to the list. Here are three ways exercise can help fight infections and prevent you from getting sick.

* Regular bouts of moderate to high-intensity exercise reduce inflammation in the body. Lower levels of inflammation are linked to a decreased risk of chronic diseases such as heart disease, cancer, and diabetes.

* Exercise supports the healthy bacteria in the digestive tract. These bacteria, called the microbiome, make up about 70% of your immune system.

* Consistent physical activity may prevent the decline in immune function that is common as people age. Being active keeps the body’s defense system in peak condition.

© American Institute for Preventive Medicine

January 23, 2026
Tips For Joining A Gym

BE FIT

A gym can be a great option if you like to work out indoors, but out of your house. And they can help you beat boredom if they offer classes and a variety of equipment. Before you join a gym, keep these things in mind:

Ask the right questions

The gym staff should allow people to visit and check it out before signing a contract. See if the equipment is clean and well-maintained. You should also ask:

* Do you have a membership limit? If they allow unlimited members, the gym could get very crowded at peak times. This could mean waiting in line to use equipment or full classes.

* Do classes cost extra? Some gyms include classes. Others charge a fee.

* Who are your instructors? Ask if the gym staff, teachers and trainers have fitness backgrounds.

Pricing it out

Many gyms have you sign a monthly or yearly contract. Think about how many times per week you will go to the gym. Then divide it up and see how much you will pay each time you work out.

Find out if you are locked into a long-term contract. What is their cancellation policy?

Good health is worth the cost of the gym – but only if you use it!

YMCAs often have discounted programs for seniors that may be covered as a Medicare benefit at no cost.

Check out reviews

Before signing up, search reviews of the gym on the Internet. See what others have to say about the gym’s staff, facilities and equipment.

This is a good way to get some insider information before you move forward. And don’t let them pressure you into joining before you’re ready. Tell them, “I need to think about it” if you’re not sure yet. Then sleep on it for a day or two and check reviews – before you decide.

Source: Federal Trade Commission

© American Institute for Preventive Medicine

January 23, 2026
Build A Stronger Body

Fitness

Add muscle-strengthening to your aerobic exercises to deliver even more health benefits, like protecting your joints, better balance and more restful sleep.

Classes:Take a strength-training class at your local fitness center to learn the basics.

Equipment:Use dumbbell or hand/ankle weights, resistance tubes, an exercise ball, and the weight of your own body.

At-home gear:Use household items for weights, such as water jugs or canned foods.

Safety matters:Before you start a new exercise program, always talk with your doctor to review any safety concerns you may have.

© American Institute for Preventive Medicine

January 23, 2026
Get Fit For A Cause

Fitness

Join a charity walk, run, or bike ride.

If you are struggling to find a reason to get off your duff and exercise, go online and find a cause that interests you – Alzheimer’s disease, animal welfare, breast cancer, heart disease, multiple sclerosis, etc. Chances are there is a fitness-related fund-raiser in your area that will inspire you to get fit and soothe your soul.

Don’t sign on the dotted line just yet.

* Pick a cause and/or activity (cycling, running, dance-a-thon) that will keep you interested.

* Find out the minimum amount of money you need to raise to participate. If you can’t afford it, are you willing to ask friends, family and co-workers to donate?

* Ask the organization how much of your actual donation goes to the cause, stays in your community, and is used to pay salaries of employees?

* Do a background check (www.guidestar.com) on the organization to make sure it’s legitimate.

* Find out how much training is involved. Do you have the time and devotion to stick with it?

Volunteer.

If you’re not interested in fund-raising or can’t commit to the extensive training needed to prepare for a marathon or a three-day walk, there are other ways you can still give to your community and get fit in the process.

* Volunteer at an area food bank that needs help picking up and delivering donations.

* Mow the lawn of an elderly neighbor every week.

* Become a sports coach for the local school or recreation department.

* Take part in community cleanup days.

* Help build a home for a needy family.

* Shovel snow off the sidewalks of family, friends, or neighbors who are not able to do this strenuous task.

Action Step

Fitness is also about the mind and the spirit. Find something to do that satisfies your desire to be fit, as well as your passion to make a positive difference in your community.

© American Institute for Preventive Medicine

January 23, 2026
Sit Less, Move More

Fitness

Sitting down on the job is bad for your health.

It’s time to stand up for yourself. No, really. Stand up! Scientists warn that prolonged sitting – even for those who exercise regularly – could be really bad for your health. After four hours of sitting, the genes that regulate glucose and fat in the body can start to shut down. Not only does this add weight to your body, it puts you at risk for a heart attack, obesity, and diabetes.

Stand for a cause – You!

Standing engages muscles and promotes the distribution of lipase. This enzyme prompts the body to process fat and cholesterol. It also uses blood glucose and may discourage the development of diabetes. You can also burn up to an extra 60 calories an hour just by standing.

Rise to the occasion.

You can start by walking to a bathroom that is farther away or delivering a message to your co-worker in person rather than using email.

Do This

Stand up during TV commercials.

Turn on the radio instead of the TV.

Go grocery shopping.

Do household chores.

During phone calls, stand up.

Limit TV/computer time to 2 hours a day.

Take mini stretch breaks at work.

Walk during lunch breaks.

Walk after dinner.

Even Better

Stretch, do pushups, or fold laundry.

Dance to the music.

Park far, far away from entrances and walk.

Do them often.

Do leg lifts or march in place.

Shoot hoops or play soccer with your kids.

Walk up and down a flight of stairs.

Walk with a buddy.

Take the dog with you.

Action Step

If you sit at your job all day long, set an alarm on your cellphone (on low) to remind yourself to stand up at least every two hours for more than a minute at a time. Stretch, bend, or take a short walk.

© American Institute for Preventive Medicine

January 23, 2026
You’re Built For Strength

Fitness

Building muscle is also associated with better brain and heart health, and boosts mood.

Having a healthy body may mean you need to gain some muscle while you’re losing some fat. After age 30, you need to work harder at building and maintaining muscle mass. Here are some easy, at-home ways to get stronger:

* Get adequate protein from lean chicken and fish, beans, lentils, low fat dairy, nuts and seeds. This provides the building blocks muscles need. But, you must couple this with strength-training to see the benefits.

* Use your body weight to build your strength. For example, push ups, squats and planks can give you strong arms, legs and core.

* Lift gallons of water. Or, laundry detergent soap. Anything heavy with a strong handle will do.

© American Institute for Preventive Medicine

January 23, 2026
Create A Home Gym

BE FIT

Going to the gym can be expensive in terms of both money and time. Instead of spending all that money on a membership, why not invest in equipment you can use for years without having to leave your house?

You don’t need fancy machines to create a functional home gym. And you don’t even need much space. These items can fit anywhere and will challenge your body to get stronger and healthier.

Resistance bands:Get a set that offers low, medium, and high resistance for a variety of challenges.

Kettlebells:Choose a 6 kg (13 pounds) kettlebell for women or an 8 kg (18 pounds) kettlebell for men.

Step platform or box:A step platform or box will allow you to do step-ups, jump-ups, and other types of movements that get you in the cardio zone.

Exercise ball:This inflatable ball adds variety to your workouts and is easy to store.

Jump rope:If jumping is safe for you, a jump rope is an ideal piece of cardio equipment.

Source: National Library of Medicine

© American Institute for Preventive Medicine

January 23, 2026