HealthyLife Articles

Category: Fitness

Exercise Safely In The Heat 2

BE FIT

In the summertime, it’s important to plan ahead. Be aware of the steps that will keep you safe when exercising in the heat.

Choose your timing

Exercising in the middle of the day exposes you to the worst of the heat and sun. This increases your risk of overheating. Early morning or evening are the best times to exercise in the heat.

Dress for the weather

Light colors and loose-fitting clothing allows your sweat to evaporate and releases heat from your body. A vented hat with a full, wide brim is also recommended.

Hydrate well

Make sure you are well hydrated in advance of exercising in the heat. While exercising, take frequent sips of water or a sports drink. Once you finish, replenish with more water.

Go slow

If you are used to exercising indoors or new to exercise in general, go slow at first. Keep your exercise sessions short and low-intensity in the beginning. You may be able to build up gradually as your body adapts.

© American Institute for Preventive Medicine

January 23, 2026
See Your Fitness Progress

BE FIT

When you’re trying to get fit, it can be hard to stay motivated. Look for ways that you’re making progress. This can help you keep going!

Progress isn’t just about weight. You are making progress if:

* You have more energy. Do you feel less tired than you used to? Are you getting more done?

* Your daily tasks are easier. Maybe carrying the groceries isn’t as tough as it used to be. Or going upstairs doesn’t leave you out of breath.

* You’re getting better sleep. Exercise can help you sleep better, leaving you feeling refreshed and energized in the morning.

Keep it up! The longer you exercise, the better you’ll feel!

Source: National Institute on Aging

© 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
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
Benefits Of Stretching

BE FIT

When most people think of exercise they envision cardio or weight training. But, no workout routine is complete without stretching. Here are six unique benefits.

Improve flexibility

Flexibility is a well-known benefit of stretching. To increase your range of motion, hold each stretch for 90 seconds.

Prevent injury

Stretching increases blood flow to joints and muscles, decreasing stiffness and reducing the risk of injury.

Decrease tension

Stretching releases tension in your muscles, but it can also release mental tension if you take time to be still and breathe.

Calm the mind

Unlike vigorous exercise which pumps you up, the slow pace of stretching can be soothing for your mind.

Counteract the effects of sitting

If you are one of the many people who spend a lot of time sitting, stretching is essential to keep the body limber.

Promotes mindfulness

Stretching provides the chance to notice how your body feels, an essential aspect of mindfulness.

© American Institute for Preventive Medicine

January 23, 2026
Exercising When The Days Are Short

BE FIT

December 21 marks the shortest day of the year. If you exercise outdoors, you may find yourself in the dark. Keep these things in mind if you go out at dawn or dusk:

* Wear reflective gear and bright colors. Also consider taking a head lamp or flashlight. You want to be as visible as possible and have your own light source to see.

* Don’t use headphones. You’ll want your hearing to be sharp when visibility is low.

* Go against the flow if you’re walking. Always walk against the flow of traffic. But, if you’re biking, go in the same direction of traffic.

* Take a friend if you can. They can keep you motivated and offer extra safety.

Source: Department of Health and Human Services

© American Institute for Preventive Medicine

January 23, 2026
Start Running

BE FIT

Running is a great form of exercise. It gets your heart rate up, builds endurance, and releases stress. But, running is also high-impact and should be approached with caution. Here’s how to get started safely:

1. Check with your doctor to make sure running is right for you.

2. Invest in comfortable footwear that provides cushion and support.

3. Stretch and strengthen your feet to prepare them for impact.

4. Begin with a walk-run program that gradually builds endurance.

5. Take it slow! If you haven’t run in a while, assume your body needs time to adapt.

6. Don’t push through pain. A little twinge may become an injury if you run through it.

7. Cross-train with exercises that build strength and flexibility like weight training, yoga, and stretching.

8. Hydrate and fuel well before, during, and after you run.

9. Give your body plenty of rest between runs to avoid overtraining.

10. Listen to music or find a running partner to make your runs more enjoyable.

© American Institute for Preventive Medicine

January 23, 2026
3 Ways To Tone Your Stomach

Fitness

Speaking of ways to gauge fitness, medical experts say that carrying as little as 5 to 10 pounds of excess fat around the torso may be related to health risk factors like elevated cholesterol, blood pressure, and blood sugar levels. So a potbelly may be an obvious sign that you’re out of shape, outside and in. The following exercises, when combined with a weight-control diet and calorie-burning exercise, can help you tone your abdominal muscles. Select the exercise that’s right for you. (Anyone with lower back problems shouldn’t do the intermediate and advanced exercises.)

Head and shoulder curls (beginning exercise): Lie on your back with your legs bent. Touch your fingertips together behind your head at the base of your skull. Keeping your lower back pressed against the floor and using your abdominal muscles, raise your head and shoulders off the floor at a 30-degree angle. Important: Keep your spine, neck, and head in a straight line, and don’t jerk up and forward. Breathe in as you raise your torso. Hold this position for a count of five, then exhale as you return to the starting position. Repeat this 10 to 15 times.

Sit-ups with arms crossed (intermediate exercise): Lie on your back with your knees bent and your arms crossed over your chest, each hand grasping the opposite shoulder. Curl up to a sitting position, then down to the starting position. Repeat 10 to 15 times.

Sit-ups with fingers laced behind your neck (advanced exercise): Lie on your back with your knees bent and your feet placed one foot apart. Clasp your hands together behind your neck, with your fingers interlaced. Curl up to a sitting position and touch your right elbow to your left knee. (Be careful not to pull your head up with your hands, to avoid strain or injury.) Return to the starting position. Curl up to a sitting position and touch your left elbow to your right knee. Then return to the starting position. Repeat 15 to 25 times.

© American Institute for Preventive Medicine

January 23, 2026