HealthyLife Articles

Category: Fitness

Knees Hurt During Exercise?

BE FIT

Knee pain can happen for many different reasons. But if you notice pain in the front of the knee during sports, jumping or running, you could have patellofemoral pain syndrome, also known as runner’s knee.

What does runner’s knee feel like?

Runner’s knee usually has one or more of these symptoms:

* The kneecap hurts when you touch it.

* It feels like the kneecap is grinding or clicking when you move it.

* The kneecap or front of the knee hurts after you’ve been active.

What causes it?

Runner’s knee is common in athletes, especially young adults and females. It may be caused by:

* Tight muscles in the legs, especially the hamstrings and Achilles tendons

* A kneecap that is slightly out of place

* Thigh muscles that are too weak

* Wearing shoes with poor support during exercise

* Exercising too hard or too long

What to know about runner’s knee

Runner’s knee often feels better with home care. Try these tips:

* Use ice packs on the knee for up to 20 minutes, several times a day.

* Replace the activity that hurts the knee with lower impact activities.

* Lightly wrap the knee in an elastic bandage.

* Rest the knee when you can, lifting it up higher than the heart.

* Take ibuprofen or naproxen for more bothersome pain, but ask a doctor before taking it more than seven days.

Prevention matters

You can help prevent runner’s knee if you:

* Stretch all your muscles, especially the legs, before and after exercise.

* Do a warm-up before you start vigorous workouts.

* Increase your exercise slowly.

* Maintain a healthy weight to reduce knee stress.

See a doctor if knee pain doesn’t get better with a few days of rest and home care. Your doctor can recommend physical therapy, shoe inserts or other treatments to help. Always ask your doctor before starting a new exercise program.

Source: American Academy of Orthopedic Surgeons

© American Institute for Preventive Medicine

January 23, 2026
Boost Your Exercise With Caffeine

BE FIT

Caffeine does more than just give you energy. It can improve exercise performance too. And if you are someone who struggles with motivation, caffeine may give you the mental boost you need to get moving.

Caffeine may help you get just a little more out of your exercise session. It may improve:

* Muscle endurance

* Speed of movement

* Muscle strength

* Aerobic endurance

* Alertness and focus

Make caffeine work for you:

* Consume a dose of caffeine an hour before you exercise.

* 1-3 mg caffeine per pound of body weight has been shown to be most effective.

* One cup of coffee has about 100 mg of caffeine.

* Energy drinks and other forms of caffeine can also work. But be wary of what else may be in them and read the label carefully.

* Talk to your doctor before taking any supplements.

* Don’t overdo it! More is not better and won’t give any additional benefit.

© American Institute for Preventive Medicine

January 23, 2026
Dance With Or Without The Stars

Fitness

Tone, tighten & shrink your body with constant movement.

You may never earn a spot on Dancing With the Stars, but you can get the same benefits they’ve been touting – tight, toned bodies and noticeable weight loss – simply by moving to your own groove or learning a new one.

Be forever young.

With so many varieties of dance – each with different tempos, moves, music and styles, it’s good exercise for people of all ages and all fitness levels. Those with physical limitations can alter movements to work with their mobility challenges. Start with a few minutes of stretching and practice a few moves to warm up your muscles. Begin with slower, less demanding rhythms and build up to faster tempos. If you feel fatigue or shortness of breath, sit out a number.

Dance the night away.

If you just want to bust a move, head to the nearest nightclub to show off your be-bopping, hip-hopping or belly-flopping moves. Or turn on the jams at home and get footloose.

Benefits of dancing

* Strengthens muscles and bones. This lowers the risk of arthritis, sprains, and broken bones.

* Increases stamina

* Burns calories (150 to 200 per 30 minutes, depending on tempo)

* Lowers blood pressure and improves cholesterol levels

* Increases flexibility, improves balance, and lowers the risk of falls

* Benefits cardiovascular system and lung capacity

* Releases stress and tension

* Boosts self-confidence

* Elevates mood

Action Step

If you are having trouble picking a dance style, think about the kind of music you like. If it’s country, step into line, square dancing, or swing dancing. YouTube has lots of how-to videos to start you off on the right foot.

© American Institute for Preventive Medicine

January 23, 2026
How To Buy Sports Shoes That Fit

Fitness

A carpenter needs a saw, a painter needs a brush, and an accountant needs a calculator. And anyone who’s serious about fitness needs a good pair of shoes (or several, if you’re active in more than one activity besides swimming). The right shoes can make the difference between comfort and discomfort, between safety and injury, between performing well and not performing well.

Consider these factors before you buy activewear shoes.

* Are the shoes suitable for the sport or activity for which you intend to wear them? Walking, hiking, racquetball, tennis, aerobics, and so forth require differently designed footwear. But you may want to consider cross-training shoes, suitable for several different activities.

* Can you wiggle your toes in the shoes while sitting and standing? (You should be able to.)

* Does the widest area of your foot correspond to the widest area of the shoe? (To find out, try this: Stand on a piece of paper, bend down, and trace a line around each shoe with a pencil. Then slip off your shoes, stand in the same place, and trace a line around each foot with a different colored pencil. If at any point the outline of your feet is larger than the outline of your shoes, you’re squeezing some or all of the bones, ligaments and muscles in each foot.)

* Do the inner seams rub against your foot? (They shouldn’t.)

* Does the shoe have a firm heel cradle and arch support?

* Does the shoe provide adequate shock absorption?

* Are the shoes comfortable when you move from side to side or when you walk or jump? Test these movements before you buy.

Good shoes don’t need to be “broken in.” The shoes you buy should be comfortable from the start.

© American Institute for Preventive Medicine

January 23, 2026
Time To Get Physical

Fitness

Get fit and stay fit.

“Fitness: if it came in a bottle, everybody would have a great body.”

– Cher

Having six pack abs doesn’t come from drinking a six pack, and you don’t need to have six pack abs to be fit. Get fit by making exercise and healthy eating a regular part of your life.

How much exercise do you need?

Each week, adults should do:

A. At least two hours and 30 minutes of moderate aerobic activity, such as brisk walking…OR

B. One hour and 15 minutes of vigorous aerobic activity, such as jogging, aerobic dancing, and jumping rope…OR

C. A combination of activities from A and B

For increased fitness or to lose weight or keep lost weight off, do:

* Five hours of moderate physical activity a week…OR

* Two hours and 30 minutes of vigorous aerobic activity a week

Tips for aerobic activity

* Warm up. Spend five to 10 minutes stretching or doing the aerobic activity at a slower pace. For example, walk at a slower pace if your aerobic activity is brisk walking.

* Aerobic activity. To be aerobic, the activity needs to use large muscles of the lower body and be steady and nonstop for at least 10 minutes at one time. During this time, you should reach your target heart rate. (See chart on this page.)

* Cool down. Choose a slower pace of the activity you were doing or stretch for about five minutes.

Target Heart Rate Zone

Age

20

25

30

35

40

45

50

55

60

65+

Beats per 10 Seconds

20-27

19-26

19-25

18-25

18-24

17-23

17-23

16-22

16-21

15-20

Action Step

In addition to aerobic exercise, do muscle strengthening and stretching exercises on two or more days a week.

© American Institute for Preventive Medicine

January 23, 2026
Exercise Lowers Breast Cancer Risk

BE FIT

In just 30 minutes a day, a woman can lower her risk of breast cancer. You don’t need special equipment or a gym. Power walking is a good choice to make a difference!

Exercise lowers breast cancer risk by:

* Helping you get to a healthy weight. Being overweight raises the risk of getting breast cancer. This is because fat cells make estrogen that can allow some types of breast cancer cells to grow.

* Boosting your immune system. This could help stop or slow the growth of cancer cells.

Source: National Breast Cancer Foundation

© American Institute for Preventive Medicine

January 23, 2026
Know Your Fitness Goals

BE FIT

The reason you exercise and move is unique to you. Knowing your fitness goals will help you stay focused on the types of movements that will provide you the most benefits for your physical, mental, and emotional health.

Fitness goals

* Increased energy

* Better sleep

* Weight loss

* Stress reduction

* Improved strength

* Better balance

* Reduced disease risk

* Joint health

* Increased mobility

* Recovery from injury

* Maintain independence as you age

Identify needs

Reflect on these questions:

* How do I feel when I don’t move or exercise?

* How do I feel when I get more movement?

* Are there parts of my body that cause me pain?

* How might exercise reduce any current or future health problems?

* What do I want my health to look like in the next 5 to 10 years?

Prioritize goals

* Choose 2-3 goals as your main focus.

* Find activities that match your goals.

* Don’t compare yourself to others.

* Connect with other people who have similar goals.

* Reevaluate your goals over time.

© American Institute for Preventive Medicine

January 23, 2026
Cold Weather Exercise

BE FIT

Cold weather can put a damper on outdoor exercise. But, continuing to exercise during the winter months has many benefits. Exercise combats seasonal depression, increases energy, and boosts immunity against illness.

Here’s how to stay comfortable while you exercise in the cold:

* Wear layers so you can adjust your temperature as needed.

* Protect your hands and feet with warm gloves and socks.

* Wear sunglasses to protect your eyes from snow or ice glare.

* Stay hydrated. You may feel less thirsty in the cold but still need plenty of fluids.

* Stay indoors if the temperature is 0ºF or below or the wind chill is below zero.

* Choose the proper footwear for snowy or icy conditions.

* Cover your mouth with a breathable wrap to warm the air you breathe.

* Start slow. Your body will adapt to cold conditions but progress gradually.

* Check with your doctor to make sure cold-weather exercise is right for you.

© American Institute for Preventive Medicine

January 23, 2026
Define Your Exercise Goals

Fitness

Your goals are about you and for you. Other people’s fitness goals should not interfere with ones you set for yourself.

* Write down your goals.

* Your goals need to be clear and measurable. In other words, will they be easy to identify and actually reach? Clearly defined goals are more readily achieved.

* Review and adjust your goals as needed. It is not uncommon to change goals.

* Although this may seem time consuming, it will help you reach your goals. Unwritten goals tend to be vague and easy to forget.

Write Down Your Short-Term Goals

Write Down Your Long-Range Goals

Read the following example: “I want to increase my endurance level so that I can run in a 5 Kilometer race 6 months from now.

Resources

CDC (Center for Disease Control and Prevention)

800.CDC.INFO (232.4636)

www.cdc.gov

Healthfinder.gov

www.healthfinder.gov

© American Institute for Preventive Medicine

January 23, 2026
Hydrate To Feel Great

Fitness

Drink fluids before, during, and after exercising.

How much water and other fluids do you need?

To stay hydrated, your needs vary and depend on:

* How hard you exercise

* How long you exercise

* The temperature and humidity

* How much you sweat and how much weight you lose from sweat

Know the signs of dehydration:

* Severe thirst (sometimes)

* Headache

* Weakness

* Muscle cramps

* Dry mouth and eyes. Sweating may stop.

* Nausea

With severe dehydration, you may also feel very weak, confused, dizzy, or lightheaded. These symptoms require emergency medical care.

Action Step

To keep from getting dehydrated, drink water throughout the day. Drink sports beverages if you sweat a lot. Limit coffee, tea, and colas. Don’t rely on thirst alone to tell you if your body needs more fluid.

© American Institute for Preventive Medicine

January 23, 2026