HealthyLife Articles

Category: Fitness

Tips For Joining A Gym

BE FIT

A gym can be a great option if you like to work out indoors, but out of your house. And they can help you beat boredom if they offer classes and a variety of equipment. Before you join a gym, keep these things in mind:

Ask the right questions

The gym staff should allow people to visit and check it out before signing a contract. See if the equipment is clean and well-maintained. You should also ask:

* Do you have a membership limit? If they allow unlimited members, the gym could get very crowded at peak times. This could mean waiting in line to use equipment or full classes.

* Do classes cost extra? Some gyms include classes. Others charge a fee.

* Who are your instructors? Ask if the gym staff, teachers and trainers have fitness backgrounds.

Pricing it out

Many gyms have you sign a monthly or yearly contract. Think about how many times per week you will go to the gym. Then divide it up and see how much you will pay each time you work out.

Find out if you are locked into a long-term contract. What is their cancellation policy?

Good health is worth the cost of the gym – but only if you use it!

YMCAs often have discounted programs for seniors that may be covered as a Medicare benefit at no cost.

Check out reviews

Before signing up, search reviews of the gym on the Internet. See what others have to say about the gym’s staff, facilities and equipment.

This is a good way to get some insider information before you move forward. And don’t let them pressure you into joining before you’re ready. Tell them, “I need to think about it” if you’re not sure yet. Then sleep on it for a day or two and check reviews – before you decide.

Source: Federal Trade Commission

© American Institute for Preventive Medicine

January 23, 2026
Build A Stronger Body

Fitness

Add muscle-strengthening to your aerobic exercises to deliver even more health benefits, like protecting your joints, better balance and more restful sleep.

Classes:Take a strength-training class at your local fitness center to learn the basics.

Equipment:Use dumbbell or hand/ankle weights, resistance tubes, an exercise ball, and the weight of your own body.

At-home gear:Use household items for weights, such as water jugs or canned foods.

Safety matters:Before you start a new exercise program, always talk with your doctor to review any safety concerns you may have.

© American Institute for Preventive Medicine

January 23, 2026
Get Fit For A Cause

Fitness

Join a charity walk, run, or bike ride.

If you are struggling to find a reason to get off your duff and exercise, go online and find a cause that interests you – Alzheimer’s disease, animal welfare, breast cancer, heart disease, multiple sclerosis, etc. Chances are there is a fitness-related fund-raiser in your area that will inspire you to get fit and soothe your soul.

Don’t sign on the dotted line just yet.

* Pick a cause and/or activity (cycling, running, dance-a-thon) that will keep you interested.

* Find out the minimum amount of money you need to raise to participate. If you can’t afford it, are you willing to ask friends, family and co-workers to donate?

* Ask the organization how much of your actual donation goes to the cause, stays in your community, and is used to pay salaries of employees?

* Do a background check (www.guidestar.com) on the organization to make sure it’s legitimate.

* Find out how much training is involved. Do you have the time and devotion to stick with it?

Volunteer.

If you’re not interested in fund-raising or can’t commit to the extensive training needed to prepare for a marathon or a three-day walk, there are other ways you can still give to your community and get fit in the process.

* Volunteer at an area food bank that needs help picking up and delivering donations.

* Mow the lawn of an elderly neighbor every week.

* Become a sports coach for the local school or recreation department.

* Take part in community cleanup days.

* Help build a home for a needy family.

* Shovel snow off the sidewalks of family, friends, or neighbors who are not able to do this strenuous task.

Action Step

Fitness is also about the mind and the spirit. Find something to do that satisfies your desire to be fit, as well as your passion to make a positive difference in your community.

© American Institute for Preventive Medicine

January 23, 2026
Sit Less, Move More

Fitness

Sitting down on the job is bad for your health.

It’s time to stand up for yourself. No, really. Stand up! Scientists warn that prolonged sitting – even for those who exercise regularly – could be really bad for your health. After four hours of sitting, the genes that regulate glucose and fat in the body can start to shut down. Not only does this add weight to your body, it puts you at risk for a heart attack, obesity, and diabetes.

Stand for a cause – You!

Standing engages muscles and promotes the distribution of lipase. This enzyme prompts the body to process fat and cholesterol. It also uses blood glucose and may discourage the development of diabetes. You can also burn up to an extra 60 calories an hour just by standing.

Rise to the occasion.

You can start by walking to a bathroom that is farther away or delivering a message to your co-worker in person rather than using email.

Do This

Stand up during TV commercials.

Turn on the radio instead of the TV.

Go grocery shopping.

Do household chores.

During phone calls, stand up.

Limit TV/computer time to 2 hours a day.

Take mini stretch breaks at work.

Walk during lunch breaks.

Walk after dinner.

Even Better

Stretch, do pushups, or fold laundry.

Dance to the music.

Park far, far away from entrances and walk.

Do them often.

Do leg lifts or march in place.

Shoot hoops or play soccer with your kids.

Walk up and down a flight of stairs.

Walk with a buddy.

Take the dog with you.

Action Step

If you sit at your job all day long, set an alarm on your cellphone (on low) to remind yourself to stand up at least every two hours for more than a minute at a time. Stretch, bend, or take a short walk.

© American Institute for Preventive Medicine

January 23, 2026
You’re Built For Strength

Fitness

Building muscle is also associated with better brain and heart health, and boosts mood.

Having a healthy body may mean you need to gain some muscle while you’re losing some fat. After age 30, you need to work harder at building and maintaining muscle mass. Here are some easy, at-home ways to get stronger:

* Get adequate protein from lean chicken and fish, beans, lentils, low fat dairy, nuts and seeds. This provides the building blocks muscles need. But, you must couple this with strength-training to see the benefits.

* Use your body weight to build your strength. For example, push ups, squats and planks can give you strong arms, legs and core.

* Lift gallons of water. Or, laundry detergent soap. Anything heavy with a strong handle will do.

© American Institute for Preventive Medicine

January 23, 2026
Create A Home Gym

BE FIT

Going to the gym can be expensive in terms of both money and time. Instead of spending all that money on a membership, why not invest in equipment you can use for years without having to leave your house?

You don’t need fancy machines to create a functional home gym. And you don’t even need much space. These items can fit anywhere and will challenge your body to get stronger and healthier.

Resistance bands:Get a set that offers low, medium, and high resistance for a variety of challenges.

Kettlebells:Choose a 6 kg (13 pounds) kettlebell for women or an 8 kg (18 pounds) kettlebell for men.

Step platform or box:A step platform or box will allow you to do step-ups, jump-ups, and other types of movements that get you in the cardio zone.

Exercise ball:This inflatable ball adds variety to your workouts and is easy to store.

Jump rope:If jumping is safe for you, a jump rope is an ideal piece of cardio equipment.

Source: National Library of Medicine

© American Institute for Preventive Medicine

January 23, 2026
Getting Fit In Less Time

BE FIT

Have you heard of interval training for exercise? You may have assumed this type of exercise is only for athletes. However, people of almost all fitness levels can use it.

Interval training means you add short bursts of more intense activities into your regular exercise routine. How fast and how long you do your intervals is completely up to you. This can be as simple as 10 seconds of running and then 4 minutes of walking. If that’s not possible, alternate brisk walking with slower walking.

Intervals don’t have to be more than a few seconds. One of the biggest advantages is that you don’t need any special equipment to get started!

Why should I do it?

The American College of Sports Medicine (ACSM) says interval training has several benefits, including:

* Burn more calories: Even if you can only do short intervals, you’re still burning more calories than if you hadn’t done the intervals at all.

* Most of your time: Many people can’t find time for longer workouts. Instead, use the time you have to work harder with intervals.

* Boost mood: Exercise releases endorphins. These are feel-good chemicals in the brain. More vigorous exercise may release more endorphins than only doing light exercise.

* Fight boredom: Doing the same exercises all the time can lead to boredom. But, mixing it up with intervals can help keep you interested.

* More aerobic fitness: Higher intensity will improve your cardio fitness. With time and practice, you’ll be able to exercise harder and longer.

For beginners

* Choose a distance if you don’t want to count or use a stopwatch. For instance, jog or walk briskly to the next tree or driveway.

* If using equipment like an elliptical machine or bike, alternate faster bouts of that exercise with your usual pace.

Interval training can be done at your fitness level. But, don’t be too aggressive at first because you could get an injury. While you want to get your heart pumping, you don’t want to make it so hard that you can’t stick with it.

Studies suggest that interval training can be safe and helpful to most people. Ask your doctor before starting a new exercise plan to be sure it’s right for you.

Source: American College of Sports Medicine

© American Institute for Preventive Medicine

January 23, 2026
Too Tired To Exercise?

BE FIT

Let’s face it: exercise takes some energy. And after work and other life responsibilities, many people are tired. This makes it hard to get up and start moving. But there are some ways to “trick” your body into thinking it has more energy, so you might have just enough to go for that walk or stop by the gym for a class. Here’s how to do it.

Hydrate early

Don’t wait until an hour or two before exercise to start drinking water. Do it at the start of the day, and continue all day long. Then, when it’s time to exercise, you won’t have to worry about dehydration and that sluggish feeling.

Eat healthy carbs

Carbs don’t have to be the enemy. Eat plenty of fruits, vegetables and whole grains. These give you energy right away, so try eating them about an hour before exercise.

Don’t sit too long

When you can, get up and stand or walk – even for a few minutes. Sitting all day can make you feel drained.

Deep breaths

A quick break for deep breathing or meditation can relieve stress and give you a mood boost. It also helps send more oxygen to your muscles and organs. This can help you feel refreshed and ready for the rest of your day.

Plan for it

If you can, go straight to the gym after work instead of stopping at home. Or schedule your exercise time – even just 30 minutes – in your calendar with a reminder to prompt you.

Source: American Heart Association

© American Institute for Preventive Medicine

January 23, 2026
Choose An Exercise That Suits Your Body Type

Fitness

Exercise can do wonders to get rid of unwanted pounds and tone up flabby muscles. But it can’t turn a short, stocky person into a tall, willowy reed, or a slightly built person into a brawny bruiser. However, your body type may make you better suited to some activities than to others. Most people fall into one of three categories: endomorphs, mesomorphs, or ectomorphs, based on their overall build, distribution of body fat, muscle tone, and height. (Some people show characteristics of more than one type.)

Endomorphs may be described as:

* Chubby, round, or soft looking.

* Broader at the hips than at the shoulders.

* Small-boned.

* Not very muscular.

* Carrying a higher-than-average amount of body fat.

Endomorphs are poor candidates for jogging or any activity that calls for high impact with the ground. They’re good candidates for low-impact or nonimpact activities like biking, walking, or swimming, which minimize strain on the body frame.

Mesomorphs are usually described as:

* Big-boned, with a strong, muscular physique.

* Broad-shouldered, with a narrow waist.

* Rugged looking.

Mesomorphs are good candidates for walking, and short-distance running (like 5-kilometer races) but not marathons, martial arts, or sports requiring balance, power, and agility (like power lifting, tennis, or boardsailing).

Ectomorphs are usually described as:

* Tall, with a long, slender neck.

* Having narrow shoulders, chests, and hips.

* Relatively long limbed.

* Having small wrists and ankles.

* Having little body fat.

* Having difficulty developing powerful muscles.

Ectomorphs are poor candidates for swimming (since they have so little body fat for buoyancy) and sprinting. They’re good candidates for jogging, skipping rope, basketball, tennis and other racquet sports, and cross-country skiing.

© American Institute for Preventive Medicine

January 23, 2026
Get Flexible!

Fitness

To be truly fit, you need to be limber. The following stretches can help you achieve that goal.

Side Stretch

Stand straight with your legs spread comfortably. Clasp your hand above your head. Lean from the waist as far to the right as is comfortable without moving your hip. Repeat, leaning to the left.

Sitting Stretch

Sit on the floor with your legs extended and at least 6 to 10 inch apart. Keeping your back straight, bend forward with arms outstretched as far as is comfortable and hold the position for 8 to 10 seconds. Don’t strain or bounce.

Horizontal Leg Stretch

Lie on your back with both legs outstretched. Be sure to keep the small of your back flat against the floor. Bend your right knee and raise it until your foot is a few inches off the floor. Keeping your leg straight, slide your left leg to the left along the floor. Slide it back and lower the other leg. Repeat, alternating legs.

Don’t Do These Stretches

The following stretches, although popular, may injure you or aggravate an existing ailment like a back or other orthopedic problem. Avoid:

The plow. In this stretch, you lie on your back and raise your legs until your feet are resting on the floor behind your head.

The hurdler’s stretch. For this one, sit on the floor with one leg extended forward and the other extended behind you, with the knee bent.

The toe touch. This familiar stretch requires you to bend at the hips to touch your toes, with your legs straight and knees locked.

© American Institute for Preventive Medicine

January 23, 2026