HealthyLife Articles

Category: Fitness

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
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 To Lower Blood Sugar

BE FIT

If you have diabetes, physical activity is a great way to keep blood sugar in check. Being active makes your body more sensitive to insulin, which helps lower blood sugar to healthy levels.

Aim for at least 150 minutes of moderate-intensity physical activity per week. Moderate intensity means your heart rate should be elevated, but you should be able to speak normally. Consider adding strength training a few times a week to help your muscles use insulin.

Here are more tips:

* Check with your doctor for exercises that are best for you.

* Check your blood sugar before exercising, especially if you take insulin.

* Recheck your blood sugar once you finish exercising.

* Drink plenty of water before, during, and after exercise.

* Have a snack on hand in case your blood sugar gets low.

* Wear good-fitting shoes and socks.

* Monitor your feet for sores.

* Aim for at least 20 minutes of exercise each day.

© American Institute for Preventive Medicine

January 23, 2026
Make Your Summer Workout Easier

BE FIT

You can still enjoy a productive workout during the warmer months. Try these tips:

1.Start early with water.Don’t wait to start drinking water right before you exercise. Drink water throughout the day to keep your body hydrated. Then, drink additional water during and after your workout.

2.Go indoors when heat and humidity are too high.Don’t try to brave extreme weather with an outdoors workout. Heat exhaustion and heat stroke are dangerous and can happen to anyone. On heat advisory days, take your workout indoors.

3.Wear the right clothes.Choose light-colored clothing that is made for sweating and workouts. Many new, lighter fabrics will keep sweat and moisture away, which makes you feel cooler. Cotton clothing is best suited for low-humidity weather conditions.

4.Shun the midday sun.In the summer, limit or avoid heavy workouts from 10 a.m. to 4 p.m. The sun and temperatures will be hottest during these times. Instead, go out early in the morning or in the evening.

Source: Academy of Nutrition and Dietetics

© American Institute for Preventive Medicine

January 23, 2026
Exercise For Free

BE FIT

Staying fit shouldn’t cost a fortune. While trying each new fitness fad is tempting, not everyone has the money to invest in gym memberships or fancy equipment.

And the good news is, you don’t need to! There are endless options for healthy movement that don’t cost a thing.

Join a walking club

Find an existing group that walks in your area, or gather friends to start a club of your own. It won’t cost anything. As a bonus, you get quality time to invest in meaningful relationships, all while moving.

Find free yoga

Many yoga studios that train new teachers offer free community classes as a chance for their trainees to practice teaching. Not only do you get to do yoga for free, but you also get to support the teachers as they learn.

Outdoor games

When the weather is nice, get your friends and family together for frisbee, badminton, bocce, and any other yard game you can think of. Don’t sit on the sidelines; get in there and play! It’s quality time combined with quality movement.

Online videos

A quick search online will reveal a wealth of free exercise videos you can try. If you don’t have any equipment, no problem; just search for “free no-equipment exercise videos,” and you’ll find lots of options. All you need is a bit of space and yourself.

Check local library & parks

Many non-profit organizations offer occasional free fitness classes to get the community involved and active. You may need to sign up in advance to get a spot. Find information before you go so you arrive prepared.

Check nearby athletic stores

Running stores, athletic clothing stores, and sporting goods stores often have free fitness classes or exercise meet-ups. It’s a great way to connect with people in your area who share common fitness goals.

© American Institute for Preventive Medicine

January 23, 2026
Do Your Chores

Fitness

Burn calories while you clean.

Who needs a gym when you can burn calories by doing household chores. The faster you move and the more you bend, stretch, and reach, the more your body will benefit. For example, a 150-lb person burns about 130 calories during a 30-minute 3.5 mph walk around the block or about 150 calories by washing the car. Not bad, especially for people who seem to think they have no time to exercise. Are you ready to get out the cleaning supplies?

Bend and dust and turn and wipe and . . .

Everything from washing windows to grocery shopping burns calories. The following numbers apply to a 150-lb person doing 30 minutes of activity. If you weigh less, you’ll burn slightly fewer calories. If you weigh more, you will burn slightly more calories. And the more muscle you put into it, the more calories you’ll burn.

* Climbing stairs – 306

* Rearranging furniture – 225

* Shoveling snow – 214

* Doing laundry – 210

* Walking the dog – 147

* Raking leaves – 144

* Mopping the floor – 140

* Vacuuming – 119

* Weeding – 115

* Washing dishes – 75

* Ironing – 70

* Surfing the Internet – 60

Other calorie – burning tips

* Take the stairs instead of the elevator – 306

* Park the car farther from your destination and walk – 227

* Carry your grocery bags to the car – 190

Action Step

If you want to burn even more calories, move as much as you can throughout the day. Stand up and do side steps while you are on the phone. Squat while you are waiting for the washing machine to finish its spin cycle.

© 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
Tired Of Doing The Same Exercises?

Fitness

* Vary the activities you do.

– Choose ones unique to the four seasons.

– Select both indoor and outdoor exercises.

– Try ones you do alone and ones you do with others.

* Pair exercise with other things you like, such as your favorite music, being with friends, etc.

* Check out new ways to exercise. Take dance lessons. Learn yoga. Exercise to a kick-boxing video.

© American Institute for Preventive Medicine

January 23, 2026