HealthyLife Articles

Category: Fitness

Start A Walking Group

BE FIT

Walking is hands down one of the best forms of exercise. Walking with a group is a great strategy to keep you motivated. And what better way to get involved in a walking group than to start one yourself!

1. Identify target members. Do you want to invite the general public, only close friends, or people in your neighborhood? Know who you want to join.

2. Choose a time. Based on who you plan to invite, pick a regular time slot and schedule about 60-75 minutes.

3. Plan a route (and a backup). A good walking route is free, safe, well-maintained, and near your home or work. Also, select a backup indoor location, such as a mall or walking track, for when the weather is poor.

4. Spread the word. Reach out to your target members with flyers, social media, phone calls, or emails. Aim for between 5 and 15 members.

© American Institute for Preventive Medicine

January 23, 2026
Exercise On A Budget 2

Fitness

Lean times are no excuse to ignore your health.

Don’t let gym memberships, personal training fees, or the cost of the latest exercise gadget weigh you down. Exercise is about moving, stretching, lifting, bending, breathing – things you can easily do at home. Or simply walk – around the block, at a mall, or on a local school’s track.

Get started.

Start with a few simple stretches to warm up your muscles. If you need help, go online for how-to instructions on everything from stretching to full routines. You can also find exercise tools to track your progress.

No equipment necessary

Do what you were taught in gym class – squats, push-ups, jumping jacks, and crunches. Lift your legs and arms, touch your toes, bend from side to side, jog in place, and twist. Just make sure you target all your major muscle groups at least once every week.

No free weights? Try these substitutes.

* Use cans for triceps and biceps exercises instead of dumbbells.

* A gallon jug filled with water, sand, or powdered detergent is just as effective as a kettle bell for squats and arm lifts.

* Put a paper plate under one foot and lunge forward. You can also attach plates to both feet with rubber bands to simulate skating. Or, get down on all fours, put the plates under your hands and slide them back and forth for a great chest workout.

* Pantyhose move just as well as resistance bands for rowing and stretching routines.

* Use a chair or countertop as a push-up bench.

* A low, sturdy stool or a bottom stair can be used for a step exercise routine.

Action Step

Don’t wait until you have a block of time to exercise. You can do leg lifts in the elevator, calve raises in the grocery line, lunges as you walk the dog. Every little bit counts.

© American Institute for Preventive Medicine

January 23, 2026
Move Your Way

Fitness

The key to moving more is finding and doing activities you really enjoy. Dancing, walking, gardening…if it moves you and makes you happy, it works! When you do move, work toward 20 minutes a day of moderate to vigorous levels of movement. Regular physical activity helps with weight management and improving cardiovascular health. Add some weighted hand gloves for increased resistance and to build muscle while you move.

Be More Earth-Friendly

Want to help the earth while exercising? Plogging – or picking up trash while you jog or walk – is one way you can do your part to keep your community, and the environment, clean.

© American Institute for Preventive Medicine

January 23, 2026
Walk Your Way To Fitness

Fitness

Walking is a great way to keep fit without risking injury or buying lots of special equipment. Since walking is probably the most natural form of exercise, almost anyone can do it with ease.

Walking keeps you fit because it:

* Improves cardiovascular fitness.

* Increases the amount of calories burned.

* Enhances muscle tone.

* Builds stamina.

* Aids digestion and regularity.

* Helps to relieve tension.

* Enhances feelings of well-being.

Although walking comes naturally, you can maximize comfort and benefits if you:

* Warm up by walking slowly for 2 to 3 minutes.

* Take a few minutes to stretch before and after walking, especially if you walk briskly.

* Wear good walking or running shoes with sufficient arch support.

* Walk by stepping down on the back of your heels and rolling onto your toes.

* Maintain good posture by keeping your head up, shoulders back, and arms swinging freely at your sides.

* Breathe deeply and exhale fully.

* Cool down by walking at a slower pace for 3 to 5 minutes before you stop.

© American Institute for Preventive Medicine

January 23, 2026
Exercise Your Feet

BE FIT

Without strong and flexible feet, walking, running, and other kinds of movement may become painful.

Just like every other part of your body, your feet need exercise. Next time you work out, include these movements for healthy feet:

*Ankle circles:Keeping your leg still, slowly circle your ankle four or five times in one direction, then switch.

*Calf raises:Standing near a wall or other support, lift up onto the ball mounds of your feet, then slowly lower back down 10-20 times. Focus on lifting straight up and straight down.

*Toe lifts:Standing on bare feet, try lifting your big toe without moving your ankle or other toes. Then keep your big toe down and lift your other four toes together. Alternate back and forth.

*Pick up a marble:Either standing with support or sitting in a chair, try picking up a marble or other small object using your toes.

© American Institute for Preventive Medicine

January 23, 2026
No Time To Exercise? Move Your Body Instead

BE FIT

Exercise is great for your health. But sometimes it’s hard to fit it into a busy schedule. Don’t worry – you can do movement instead.

If there are days when you don’t have time for exercise, you can still move. Adding movement into your day is a way to improve your health without investing as much time. There’s no gym or special equipment involved.

Why should I move more?

Studies show that people who move their bodies every day live longer than those who don’t. It’s also good for the environment. If you walk or bike to your destination, you save gas and carbon emissions. If you take the stairs instead of the elevator, you save electricity.

Movement ideas

Not sure how to get started with movement? You can find things that work for your life. Think about ways you can move instead of sit. Here are some ideas:

*Avoid the elevator and take the stairs if you can.You can burn calories two to three times faster climbing stairs than walking briskly on flat ground. Can’t take it the whole way? Take the stairs halfway and the elevator the rest of the way. Try to take stairs instead of escalators, too.

*Park farther away from the front door and walk a little more whenever possible.Many studies have shown that people who live in cities walk more and weigh less than people who live in areas where they drive more.

*Whenever possible, bike or walk instead of driving.People who commute to work by biking or walking tend to weigh less than people who always drive.

*If you live far from where you are going, consider driving part of the way and walking the rest of the way.Even a half-mile walk is good movement.

*Choose hobbies you enjoy that are active, but don’t feel like exercise.This may include gardening, dancing or walking while listening to music or an audiobook.

*Walk in place or lift weights while watching your favorite TV show.Stretch or walk in place while talking on the phone at home or work.

Sources: American Heart Association, Veterans Health Administration

© American Institute for Preventive Medicine

January 23, 2026
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