HealthyLife Articles

Category: Be Fit

Consider An Exercise Stress Test

Fitness

An exercise stress test measures the heart’s response to physical exertion and can give your doctor an idea of how safe it would be for you to exercise and at what intensity you can exercise with relative safety. If you undergo an exercise test, your doctor will ask you to either pedal a stationary bike or walk on a motorized treadmill that increases in speed or grade. Electrodes placed on your chest will monitor your heart activity. Your blood pressure will be monitored, too.

Should you have an exercise stress test? According to the National Heart, Lung, and Blood Institute, exercise stress testing isn’t routinely done to screen for problems, such as coronary artery disease (CAD). Usually, you will have to have symptoms of CAD before a doctor recommends exercise stress testing.

You should check with your doctor about the need for an exercise stress test. In general you may be advised to have an exercise stress test if:

* You plan to start a vigorous exercise program and you are a male over the age of 45 or a female over the age of 55, especially if you have:

– Diabetes or kidney disease.

– Very high blood pressure.

– Very high LDL (bad) blood cholesterol.

– A family history of heart disease or many risk factors for it.

* You have chest pain during physical activity.

* You have a diagnosed heart ailment, lung disease, or metabolic disorder.

* You feel faint, get a rapid heartbeat, or feel a fluttering feeling in your chest when you exercise.

* You get short of breath at rest or when you exercise.

* You have had an abnormal resting electrocardiogram (ECG).

© American Institute for Preventive Medicine

January 23, 2026
A Shopper’s Guide To Exercise Equipment

Fitness

Treadmills, stationary bikes, trampolines, rowing machines, and cross-country ski simulators have been called dream machines because people sometimes expect belts, cogs, pulleys, and wheels to help make all their fitness dreams come true. And exercise equipment is a universal fixture in many homes as well as health clubs.

This “hardware for soft bodies” can provide a good workout. But you have to understand what the equipment is designed to do for you. A stationary bike, for instance, is good for burning calories, toning the lower body, and conditioning your heart. But it won’t tighten your abdominal muscles or strengthen your upper arms.

Once you’ve decided what type of apparatus you need, you can narrow the selection down to the best choice if you:

* Find out if the company who makes the equipment (and the dealer who sells it) is reputable.

* Talk to other people who own the model you’re considering (or one like it).

* Decide if the price fits your budget.

* Test the equipment.

* Determine if it’s easy to assemble, install, or move, and what maintenance it requires.

* Look for a reasonable warranty.

* Be sure the equipment will challenge you, so you don’t “grow out of it” in a short time.

© American Institute for Preventive Medicine

January 23, 2026
Take These Weather Wise Steps To Exercise

Fitness

If you live in a climate with distinctly different seasons, you’re lucky: You can vary your fitness program with changing conditions. But weather adds more than interest to your routine; it can affect your body’s response to exercise. An exercise done comfortably in one season-like jogging in the spring or fall, for instance-can become unpleasant, or even dangerous, if pursued in summer and winter without allowing for hotter or colder temperatures.

In cold, wintry weather:

* Try to cover up all exposed skin on windy, chilly days.

* Wear a wool hat. You can lose up to 40 percent of your body heat through your head if it’s not covered.

* Wear three to five layers of lightweight clothing rather than a single layer or two of heavy clothing. A layer of lightweight polypropylene next to the skin keeps moisture from collecting and chilling you.

* Move against the wind on your way out and with the wind on your way home. You’ll be cutting down on the wind-chill factor when you’re perspiring the most.

* Try to avoid running in open areas. Town houses, office buildings, and homes in subdivisions can help to block chilling winds.

* Avoid smoking cigarettes or drinking beverages that contain caffeine or alcohol; such substances increase your susceptibility to the cold.

In warm weather:

* Wear lightweight, loose clothing that allows sweat to evaporate easily. Don’t wear long-sleeved or full-length sweat suits in hot, humid weather. And don’t wear rubberized clothing which prevents evaporation of sweat, the body’s way of keeping you cool. Use a sunscreen to avoid sunburn.

* Exercise at a moderate pace.

* Drink at least 8 to 10 ounces of plain water 10 to 15 minutes before you start to exercise. And to compensate for fluids lost through perspiration, drink water during your workout, even if you don’t feel thirsty.

* Work out in the cooler parts of the day-early morning or after sundown.

© American Institute for Preventive Medicine

January 23, 2026
Don’t Be A Distracted Walker

BE FIT

Walking is great exercise, and it doesn’t require training or special equipment. But if you’re using a phone or playing music, you could be putting yourself at risk. While it may seem strange to talk about distracted walking, it does happen – and people can get seriously hurt.

Don’t text while walking.

You could trip on an object or crack in the sidewalk. Or, you could run into another person or worse, walk in front of a vehicle.

If you wear headphones, keep the volume low.

Walkers who play loud music may raise their risk of injury because they aren’t aware of their surroundings.

If you want to chat, use an earpiece in one ear only.

A single earbud allows you to hear out of the other ear while walking. And, you won’t have to worry about hurting your arm or your neck to hold your phone.

© American Institute for Preventive Medicine

January 23, 2026
Kids, Puberty & Sports

BE FIT

Sports can be a great way for kids to develop social skills, teamwork and resilience. But it’s important to know that athletic ability changes as kids grow.

Growth affects performance

During puberty, boys and girls have a growth spurt that can change their athletic ability. After going through puberty:

* Boys may notice more muscle strength and overall bigger body size.

* Girls often lose some muscle mass. They may temporarily lose some of their speed or agility.

* Kids could feel “clumsy” as they adjust to being taller. The brain hasn’t yet adjusted to this new height and may affect balance skills or body control.

* It may be harder to throw or hit a ball with longer arms.

* Girls may have headaches, mood swings or cramps during menstruation.

Puberty & knee injuries

As kids get taller and heavier, they have a higher risk of anterior cruciate ligament (ACL) injury. The ACL is an important ligament that supports the knee.

ACL injuries can be serious. They may require surgery and can increase the risk of knee arthritis later in life.

Most ACL injuries happen when a person suddenly stops, changes direction, jumps or lands on the ground. They don’t usually happen from a blow to the knee. Sometimes an ACL injury causes a “popping” sound as it occurs.

ACL injuries may cause swelling, severe pain, and inability to put weight on the knee. If your child injures their knee, see a doctor right away.

Positive support is key

Coaches who know about the effects of puberty can help kids. In addition, parents can help their kids by being positive and supportive. Yelling at kids or being put down may cause them to quit their sport. Remember that changes caused by puberty are only temporary.

Source: American Academy of Pediatrics

© American Institute for Preventive Medicine

January 23, 2026
10 Minutes Of Fitness

BE FIT

Making time for 30 minutes of exercise can feel like a deal breaker in our busy lives. But devoting just 10 minutes to movement several times during the day adds up. And breaking your movement goals into manageable chunks may increase the chance you’ll meet your body’s needs.

So, set a timer and try these 10 minutes fitness activities. Go at your own pace and make it fun:

* Do as many rounds of 10 push-ups, 10 squats, and 10 lunges as you can in 10 minutes.

* Find some stairs and walk up and down for 10 minutes.

* Take a brisk walk around the block or inside your home or office building.

* Turn on some music and dance for 10 minutes.

* Play a quick round of tag, basketball, or any active game with your kids.

* Set a timer and speed clean your home or office, incorporating as many squats and lunges as possible.

© American Institute for Preventive Medicine

January 23, 2026
Consider Low-Impact Or Nonimpact Aerobics

Fitness

Fitness activities that involve steady, rhythmic motions of major muscle groups and burn oxygen for more than a brief spurt are considered aerobic. They force your heart and lungs to work at anywhere from 60 to 85 percent of their capacity. Brisk walking and bicycling are examples of aerobic activities. So is aerobic dance-informally choreographed routines that combine calisthenics and dance.

Aerobic dance classes became the rage in the early 1980s, but shock to bones and tendons caused by repeated jumping and bouncing produced a number of injuries. Low-impact and nonimpact aerobics are kinder to your skeleton.

Low-impact aerobics are designed so that:

* Your feet stay close to the floor, and only one foot leaves the floor at a time.

* Only moderate jumping is involved.

* Jerky movements are kept to a minimum.

Nonimpact aerobics are designed so that:

* No jumping is involved.

* They rely on large muscles of the thighs (as in lifts) rather than muscles in the feet and calves (as in jogging and skipping in place).

* They require more arm movement than high-intensity aerobics.

© American Institute for Preventive Medicine

January 23, 2026
Healthy Exercise Tips For Children

Fitness

* Set a good example. Be active and get your family to join you. Have fun together. Play with the kids or pets. Go for a walk. Tumble in the leaves. Play catch.

* Take the President’s Challenge as a family. Keep track of physical activities each of you does. Earn awards for active lifestyles atwww.presidentschallenge.org.

* Get into a routine. Set aside time each day as activity time. Walk, jog, skate, cycle, or swim. Adults need at least 30 minutes of physical activity most days of the week. Children need 60 minutes everyday or most days of the week.

* Have an activity party. Make the next birthday party centered on physical activity. Try backyard Olympics or relay races. Have a bowling or skating party.

* Set up a home gym. Use things you have in the house. Use canned foods for weights. Use stairs for stair machines.

* Move it! Limit TV watching and computer time. When you watch TV, exercise or at least get up and move during TV ads. When you talk on the phone, lift weights or walk around.

* Give activity gifts. Give gifts that promote physical activity. Give sporting equipment or active games.

* Promote group sports. Children get regular exercise during practice and during games. Being part of a team can be good for children’s self-esteem, too.

© American Institute for Preventive Medicine

January 23, 2026
Test Your Fitness Level

Fitness

How do you measure the success of your fitness program? By how much weight you lose? How many inches you trim off your waistline or hips? How well you sleep at night? How energetic you feel?

These are all worthwhile criteria. Another way to evaluate your fitness level-and assess your progress-is to keep track of your resting heart rate (that is, your pulse rate when you’re least active).

The idea is, the lower your resting heart rate, the better shape your heart is in. So as you become more fit, your resting heart rate should drop.

Here’s how to measure it.

1. Take your pulse as soon as you wake up in the morning, before you get out of bed.

2. Count the number of beats for 10 seconds and multiply by six. This will give you your pulse in beats per minute.

3. Repeat the following morning. Then calculate the average of the two. (That is, add the two numbers together and divide by two.) This is your resting heart rate.

Calculate your resting heart rate every three months, as conditioning takes some time to have an effect.

Take the “Talk Test”

No, this isn’t a suggestion that you audition to guest host “The Tonight Show.” It’s just a simple way for you to tell if you’re overdoing it when you exercise. If you’re too out of breath to comfortably carry on a conversation with another person as you dance, run, or slam-dunk your way to fitness, you’re probably working too hard and should slow down. (On the other hand, you should be working hard enough to break a mild sweat.) And of course, any unusual sign of physical distress (such as chest discomfort, pain of any kind, or dizziness) is a signal to slow down to a stop.

© American Institute for Preventive Medicine

January 23, 2026
Encourage Exercise In Others

BE FIT

Sticking to an exercise routine can be hard. But sometimes getting support from another person can help you get started. If you’ve been able to work out regularly, you can help a loved one do the same. Be a positive force in their life by supporting them, not forcing them. Try these strategies that can encourage them without pressure.

* Make it doable. Don’t suggest signing up for difficult classes or workouts right away. A walk in the evening or doing push-ups while watching TV can be less overwhelming.

* Try something new. A new walking route, different stretches or a fun strength program may help them get motivated. Get away from the same old routine that may not have worked in the past.

* Let them pick. See if they are interested in any local exercise classes or programs – and go with them.

* Plan a meetup time. Many people find exercising right after work is helpful. This may be easier than trying to go back out after you’ve come home to relax. Some people are able to stick to a lunchtime walk if they work in the same place.

* Be consistent. Try to make your exercise routine a regular part of your week. For instance, two times each week is a doable but consistent way to start.

* Be an early riser. If the person lives with you, see if you both can get up 30 minutes earlier for a walk first thing in the morning.

* Ditch the car when you can. If the store or coffee shop is close by, you can walk or bike there together.

* See things from their point of view. It’s hard to get started with exercise. Try to understand how challenging it can be. Ask them how you can best support them.

A positive mindset

When it comes to exercise, the mind is as important as the body. When starting a new healthy habit or helping someone else, remember to:

* Celebrate small efforts. Be happy about seeing an improvement – no matter how small – in strength or fitness level.

* Don’t let setbacks take over. If you miss a week or even two, get back to it. Tell the person you’re not giving up, and help them try again.

Remember that every little bit of exercise is a step in the right direction!

Source: U.S. Department of Health and Human Services

© American Institute for Preventive Medicine

January 23, 2026