HealthyLife Articles

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Crossfit Faq

BE FIT

CrossFit is a high-intensity strength and conditioning workout. It emphasizes dynamic exercises such as Olympic lifting, plyometrics, and kettlebells.

Who can do CrossFit?

CrossFit can be modified for a variety of ages and fitness levels. There are even CrossFit classes for kids and seniors.

Is CrossFit safe?

Because CrossFit is a high-intensity form of exercise, it may not be the best choice for everyone. Check with your doctor to make sure CrossFit is right for you.

What are the benefits of CrossFit?

Regular CrossFit workouts can build strength and improve cardiovascular endurance. It counts towards your recommended 150 minutes of moderate to vigorous-intensity exercise.

Are there risks to CrossFit?

Any form of high-intensity exercise carries the potential for injury. To reduce your risk, get clearance from your doctor first and remember to increase gradually.

© American Institute for Preventive Medicine

January 23, 2026
How Much Exercise Kids Need

BE FIT

Being inactive isn’t good for children’s health. Kids can have health problems related to being inactive, such as:

* Sleep problems

* Type 2 diabetes

* Excess weight

* High blood cholesterol

How much exercise is enough?

Preschool children should be active throughout the day. School aged children should get at least one hour of moderate to intense activity every day. Some exercise is better than none. If your child isn’t active now, start with a few minutes of exercise each day. Gradually increase the time and intensity of their exercise as they get more fit.

What is ‘moderate to intense activity’ for children?

When your child is doing moderate to intense activity, their heartbeat will speed up. They will breathe much harder than normal.

This type of activity can be walking or biking at a brisk pace. It can also be more intense, like jumping on a trampoline or swimming. Whatever your child likes to do, encourage them to do it every day!

Know the types of exercise

Exercise doesn’t have to be the same thing all the time. Try to encourage your child to do all three types throughout each week:

Aerobic exercise

Anything that speeds up your child’s heart rate. It can include:

* Brisk walking

* Bike riding

* Swimming

* Running

* Dancing

* Playing games that require running and throwing

Muscle-strengthening exercise

These exercises build up muscles, which is important for lifelong fitness. Examples include:

* Climbing

* Push-ups

* Lunges

* Yoga

* Resistance bands

* Hand-held weights

Bone-strengthening

This puts pressure on bones. Pressure from exercise helps the bones rebuild and stay strong. Exercises include:

* Jumping

* Running

* Skipping

* Sports that require running and stopping, like basketball or soccer

Source: Centers for Disease Control and Prevention

© American Institute for Preventive Medicine

January 23, 2026
Workout Wear 101

BE FIT

Wearing the right gear when you exercise can make a big difference. Clothes that are uncomfortable might stop you from finishing your workout. But clothes that feel great may keep you moving longer!

* Choose moisture-wicking shirts and shorts. Cotton can absorb sweat, leaving you feeling wet and weighed down.

* Invest in well-fitted workout socks. Socks that shift can cause blisters. Cotton socks can also cause chafing and discomfort.

* Don’t buy tight shoes. As you exercise, your feet may swell. Make sure your shoes have enough room for your feet.

Source: American Heart Association

© American Institute for Preventive Medicine

January 23, 2026
Commit To Be Fit 2

Fitness

You don’t have to join a gym to get fit. There are lots of ways you can break a sweat, shed pounds and improve your health. Small steps can make a big difference.

* Do leg lifts before you get out of bed.

* Walk the dog. Instead of slowing Fido down, pick up your pace.

* Use exercise equipment as intended, not as a clothes rack.

* Clean the house. That’s right, dust, mop, scrub and vacuum.

* Brainstorm ideas with co-workers while walking.

* Take the stairs instead of the elevator.

* If you must take the elevator, do squats during the ride.

* Do sit ups, pushups, and jumping jacks during TV commercials.

* Take your bike for a spin around the block.

* March while talking on the phone. (Stop if you start panting.)

* Work in your garden, garage, and basement.

* Drink plenty of water.

Action Step:Challenge family to a contest of sit ups or pushups during TV commercials. Try to improve your count each time.

© American Institute for Preventive Medicine

January 23, 2026
Give Water Exercise A Try

Fitness

Water exercise (or aquatic exercise, as it’s sometimes called) is popular among people of all ages. Buoyed up by water, you feel light as a feather, and you can move in ways that are otherwise difficult or impossible yet still tone your muscles and improve your circulation, breathing, and endurance. You weigh 90 percent less in water than you do on land, easing the burden on weight-bearing joints like your hips, knees, and back. That means many people who find it difficult or painful to jog or perform other kinds of weight-bearing activities find it easier to work out in water. Water exercises take place in the shallow end of a pool, in waist- to chest-deep water, and you can usually hold on to the side of the pool for safety and comfort.

Swim the English Channel (or Its Equivalent)

Imagine the pride you’d feel if you could tell people, “I swam the English Channel.” As remarkable as it may sound, you can achieve such a feat, without leaving your hometown. Here’s how: Assuming one lap equals 60 feet, keep track of how many laps you swim and convert that figure into miles once a week. The English Channel is 21 miles wide which is the equivalent of 1,848 laps. You can apply this motivational tool to walking, bicycling, stair climbing, or running. Using the following table, decide on a goal-climbing a well-known mountain or skyscraper, swimming a famous body of water, walking to a faraway city. Then figure out the distance and get moving.

Water exercise is excellent for people who:

* Are over 50 years old.

* Suffer joint pain.

* Have weak leg muscles or back problems.

© American Institute for Preventive Medicine

January 23, 2026
Take That First Step

Fitness

Walking is one of the most beneficial, and safest, exercises you can do. That makes walking a great way to start if you’re just beginning an exercise routine. It’s also ideal for weight loss. And, it’s a great way to exercise with friends! Set a target for the number of steps you want to walk each day or week. Over time, you can increase the number of steps, or the intensity, by walking faster or including hills. Aim for at least 150 minutes of exercise each week.

Be More Earth-Friendly

Motor vehicles are responsible for significant amounts of greenhouse gas emissions in the U.S. Choose to walk rather than drive to help reduce air pollution and greenhouse gases.

© American Institute for Preventive Medicine

January 23, 2026
Diet Changes: Simple And Doable

HEALTHY EATING

If you try a complete diet overhaul at once, you may get overwhelmed. You can make it easier by not doing too much at once. Focus on one or two things you want to change and stick with those.

Keep comfort foods, but tweak them

Many people think they must give up all their favorite foods to be healthy. But if you have comfort foods you enjoy, this can cause even more stress. Here’s how to keep them while eating healthy:

*Eat them less often.Aim to eat your comfort food once a week, rather than every day. Come up with healthier options to replace the comfort food.

*Take a smaller portion.Put a smaller portion on your plate and eat it slowly. Enjoy the smell and taste of each bite, truly savoring it.

*Modify the recipe.Switch out high fat and high calorie ingredients in your recipes. Use low-fat or fat-free dairy products instead of whole milk and cream. Use vegetable noodles instead of white pasta. All those little changes add up.

Keep it simple

If you’re already under stress, following an extreme diet plan could backfire. It could cause more stress, which could lead to frustration and more stress.

Instead, celebrate one or two small victories each day. Write down when you snacked on fresh carrots instead of potato chips. Or you had a glass of water instead of soda. Whatever you did to make your diet a little bit better is a step in the right direction.

Looking at the positive things you have accomplished may be the boost you need during times of stress. When you have slip-ups or bad days, don’t view it as a “failure.” It doesn’t mean all your healthy eating plans are over. Instead, forgive the mistake and look forward to a better and healthier day tomorrow.

Source: Centers for Disease Control and Prevention

© American Institute for Preventive Medicine

January 23, 2026
Fun Facts About Cruciferous Vegetables

HEALTHY EATING

* The word “cruciferous” means “cross bearing.” These vegetables got this name because the four petals on cruciferous vegetables make a cross shape.

* Brussels sprouts and broccoli are rich in magnesium. This mineral is needed for hundreds of different functions in the body, including bone health, muscle relaxation, nerve function and blood sugar control.

* Cruciferous vegetables get their taste and aroma from sulfur compounds called glucosinolates. Glucosinolates help the body protect cells from damage. This could be a factor in preventing some types of cancer.

Sources: Academy of Nutrition and Dietetics, American Institute for Cancer Research

© American Institute for Preventive Medicine

January 23, 2026
Meet Your Protein Needs

HEALTHY EATING

Protein is an essential nutrient necessary for growth and for the body to function properly. Every single cell in your body contains protein.

Eating enough protein ensures your body has all the building blocks it needs to keep you strong and healthy. But, how much is enough? Too little protein puts you at risk for a deficiency, and too much protein may create an imbalance in your diet.

Calculate your needs

The amount of protein you need depends on your height, weight, sex, age, and activity level. In addition, there are certain times of life when protein needs are higher. Children, teens, pregnant women, and anyone healing from an injury require extra protein for growth and repair.

The average, healthy adult can use this formula to determine their baseline protein needs.

* Divide your body weight in pounds by 2.2 (this converts it to kilograms).

* Multiply that number by 0.8 -1.

* This number range gives you a rough estimate of your daily protein needs.

Eat a variety

Protein is made up of amino acids, the building blocks your body uses to create the specific proteins each cell requires. Different foods contain different amino acids, so eating a variety of protein-containing foods will ensure you get all the amino acids your body needs.

In particular, if you eat a vegetarian or vegan diet, aim to consume as many different protein sources as possible.

High protein foods

It’s easy to meet your protein needs if you choose a serving of protein-containing food at each meal and some snacks each day.

© American Institute for Preventive Medicine

January 23, 2026
Recipe: 2-Step Chicken

HEALTHY EATING

Ingredients

* 1 tablespoon vegetable oil

* 2 boneless chicken breasts

* 1 can cream of chicken soup (10 ounces)

* dash of pepper

* 1/2 cup water

Directions

* Heat oil in a skillet at a medium-high setting.

* Add chicken and cook for ten minutes.

* Remove chicken from pan and set aside.

* Stir the soup and water together in the skillet and heat it to a boil.

* Return the chicken to the skillet. Reduce the heat to low and simmer for an additional 10 minutes, or until the chicken reaches an internal temperature of 165°F.

Nutrition Facts: Servings 4; Calories 181; Total fat 10 g; Saturated fat 2 g; Sodium 537 mg; Total fiber 0; Protein 12 g; Carbohydrates 5 g.

Source: U.S. Department of Agriculture

© American Institute for Preventive Medicine

January 23, 2026