HealthyLife Articles

Category: Fitness

  • Best Exercise For People With Diabetes

    BE FIT

    Image of middle-aged Hispanic man playing with a soccer ball.

    The best exercise for anyone with diabetes may be a notch above a casual walk, according to Jamie Cooper, assistant professor of nutritional sciences at Texas Tech University.

    “A person should exercise to the point when they’re breathing a little bit harder and sweating a little bit-then they know they’re working more intensely,” Cooper said.

    The type of exercise really doesn’t matter as long as you’re moving and getting some exercise on a regular basis. Finding something you enjoy and are motivated to do is probably more important than a specific type of exercise to treat diabetes.

    “It’s not something you just do once a month or for a couple of weeks and quit. It has to be something you adapt into your new, healthier lifestyle and do on a regular basis,” Cooper said.

    © American Institute for Preventive Medicine

  • Exercise For Stronger … Bones?

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    Image of older man sitting on fitness ball holding dumb bells.

    If you’re lifting weights or doing push-ups, you must want strong muscles, right? Actually, weight-training exercises, sometimes called resistance exercises, are great for your bones too.

    Men and women of any age can benefit from the bone-building effects of strength training. It’s especially important as we get older, when bones tend to get thinner.

    If you’re new to strength training, be sure to check with your doctor before beginning. Just two to three days a week of strength training can have big benefits. And you don’t have to lift heavy weights or do difficult routines. Here are some quick and simple ways to get started.

    *  If you belong to a gym, try using the weight machines. These are safer and easier to start with than free weights. Ask the gym staff for help and for correct usage tips if needed.

    *  At home, you can do simple exercises without any equipment. Arm raises, leg curls, chair dips, and toe stands are all good examples. Get information and videos on various exercises for seniors and beginners atwww.nihseniorhealth.gov.

    Sources: National Osteoporosis Foundation, National Institutes of Health

    © American Institute for Preventive Medicine

  • How Physical Activity Works

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    Image of couple using dumb bells.

    No, this is not another article about why you should be active. This information tells you how exercise works to keep you healthier.

    The concept to understand is called overload. And according to the government’s Physical Activity Guidelines for Americans, overload is the physical stress placed on your body when your physical activity is greater in amount or intensity than usual.

    The body responds and adapts to these stresses (say, a Zumba class). For example, aerobic activity places stress on your heart and lungs and muscles. Your lungs are required to move more air and the heart pumps more blood and delivers it to working muscles. This increase in demand increases the efficiency of your lungs, heart, your entire circulatory system, and your muscles.

    Muscle-strengthening exercise overloads muscles and bones in the same way-making them stronger.

    Also tied to the idea of overload is the principle of progression. Once you reach a certain fitness level, you progress to higher levels of physical activity by continued overload and adaptation. These small and progressive changes help your body adapt to the additional stresses while minimizing your risk of injury.

    © American Institute for Preventive Medicine

  • Run For Your Life

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    Image of man's wrist with stop watch on.

    Vigorous exercise is good for your health, but too much can do more harm than good to your heart.

    Limit your exercise to a maximum daily dose of between 30 and 50 minutes, say researchers in an editorial published in Heart.

    The idea that more and more high-intensity exercise, such as marathons, can only do you good is a myth, say the cardiologists from St. Luke’s Mid America Heart Institute in Kansas City.

    Routine moderate physical activity will add years to your life and life to your years, but running too far, too fast, for too many years may speed your race to the finish line of life, they said.

    If you must train for a marathon, do just one or a few and then cut back to a safer, healthier exercise pattern.

    © American Institute for Preventive Medicine

  • Timing Is Everything: When To Exercise

    BE FIT

    Image of older couple brisk walking.

    Some people swear by a 6 a.m. run each day. Others are night-owls and hit the gym after dinner. Still others might go to a yoga class on their lunch hour. When is the right time of day to work out?

    Experts say there is no big difference in the time of day – as long as you stick with it. The key is to find a time that works for you and your schedule, according to the American Heart Association.

    Workout partners

    Studies show that people who have an exercise buddy are more likely to exercise regularly. If you can meet a friend at the gym or walk together, find a time that works for both of you.

    Think about sleep

    If you already have trouble falling asleep at night, a late-night workout probably won’t help. Exercise can make you feel more energetic and alert, instead of allowing you to wind down for rest. Schedule your workout at least two hours before you plan to go to sleep.

    Morning means consistency

    If you have a busy schedule, it may be easier to fit your workout into the early morning hours. People who exercise before work or other commitments find that they can get it done and “out of the way” before other things can interfere.

    Make it work for you

    If you dread going to the gym, you’re less likely to do it. Try different times of day and different routines to see which ones suit you best. Make it as fun as you can, and do it at a time of day when you feel your best. It can take two weeks or longer to build a habit, so give it a chance – and don’t give up if it’s difficult at first. You may find that over time, you have more energy and start to look forward to your exercise routine.

    Another reason to get moving

    During exercise, your body releases endorphins, which are special chemicals in the brain that reduce stress, relieve pain, and help you sleep better.

    Source: Anxiety and Depression Association of America

    © American Institute for Preventive Medicine