HealthyLife Articles

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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
Stop Making Excuses

Fitness

Take control of your health.

The Centers for Disease Control and Prevention says that more than 50 percent of adults in the U.S. don’t exercise enough. Of those, 25 percent are not active at all. Combined, they probably have a million and one excuses – 99.9 percent of which are probably not valid.

Excuse No. 1 – I don’t have time to exercise.

Excuse zappers:

* Write down what you do in a day. How much time do you spend in front of the TV? Exercise while you watch TV.

* Get up half an hour earlier to work out.

* Split up your workouts. Do two 30-minute sessions or three 10-minute sessions.

Excuse No. 2 – I’m too tired to exercise.

Excuse zappers:

* Exercise can relieve sluggish feelings and a general lack of energy.

* Something as easy as a brisk walk may do the trick.

* Do yoga or tai chi to feel physically and mentally refreshed.

Excuse No. 3 – I’m too heavy to exercise.

Excuse zappers:

* Ask your doctor for the top five reasons you need to lose some weight.

* Start slowly, even if it means walking in 10-minute spurts.

* Work out at home with dumbbells and a stability ball. Go online for information on how to use them.

Excuse No. 4 – Exercise is boring.

Excuse zappers:

* Choose activities you enjoy and look forward to.

* Set up a walking program with a friend or coworker you like to be with.

* Enjoy a sunny day and fresh air with outdoor activities.

Action Step

Make a list of all the reasons you aren’t working out. Then come up with solutions that fit your schedule, your lifestyle, and your interests.

© American Institute for Preventive Medicine

January 23, 2026
Diet & Fertility

HEALTHY EATING

While many factors that affect fertility are beyond your control, lifestyle habits are something you can change for the better when trying to conceive.

Eating a nutritious diet and maintaining a healthy weight put your body in the right condition for reproduction. Choosing a quality diet is an essential part of the process.

What to eat

There are still gaps in our understanding of the best diet to promote fertility. However, we do know a healthy diet is beneficial in all stages of life. Here are some general guidelines that have been shown to support fertility:

*Choose healthy fats.These include monounsaturated and omega 3 fats. Olive oil, avocados, fatty fish, nuts, and seeds are good sources of these fats.

*Up your plant intake.Fruits, vegetables, whole grains, beans, legumes, and nuts and seeds should feature heavily in your diet.

*Women should consume foods high in iron.Plant sources of iron include beans, lentils, leafy greens, fortified cereals, and whole grains. For better absorption, include vitamin C-rich foods such as citrus, berries, and peppers.

*Women should take a daily prenatal multivitamin.It should include 400 micrograms of folic acid.

What to avoid

The eating pattern considered beneficial for fertility also includes foods to limit when trying to conceive.

*Trans fats.These less healthy fats are found in some processed foods. Choosing a whole food diet will naturally eliminate many unhealthy trans fats.

*Less animal protein.Small quantities of beef, chicken, pork, and fish are OK, but most people benefit from cutting back, especially red meat.

*Junk food.Processed foods high in sugar, salt, and fat don’t support reproductive health.

*Overeating.Men or women who are overweight or obese may benefit from gradual, healthy weight loss to boost fertility.

*Fad diets.Avoid following fads as these diets are often imbalanced or can lead to rapid, unhealthy weight loss which may interfere with fertility.

© American Institute for Preventive Medicine

January 23, 2026
Foods With Magnesium

HEALTHY EATING

To boost your magnesium levels and get other healthy nutrients, try to eat these foods regularly:

* Almonds

* Spinach

* Cashews

* Peanuts & peanut butter

* Black beans

* Edamame

* Avocado

* Fortified breakfast cereals

* Brown rice

If you’re eating fortified cereal or peanut butter, look for types without added sugar or salt. Also, be mindful of the amount of fat and calories in nuts and nut butter. While these foods can be part of a healthy diet, the recommended serving sizes are usually small.

© American Institute for Preventive Medicine

January 23, 2026
Mediterranean Diet: Should You Try It?

HEALTHY EATING

You may have heard about the Mediterranean diet and how some people believe it can make you healthy. But, what is this diet, and is it right for you?

The Mediterranean diet isn’t a special diet plan or product. Instead, it describes the typical diet of people who live near the Mediterranean Sea. In this region, many people eat a diet that focuses on:

* Plenty of vegetables and fruits

* Moderate amounts of dairy, fish and poultry

* Whole-grain bread and cereals

* Beans and lentils

* Nuts and seeds

* Olive oil

* Wine (low to moderate amounts)

* Very little red meat and sugary desserts

* Fresh, mostly unprocessed foods

When followed properly, the Mediterranean diet is similar to the diet recommended by the American Heart Association (AHA). But, the Mediterranean diet tends to be higher in fat than the AHA recommendations. The AHA believes that this higher amount of fat may be leading to obesity in Mediterranean countries.

Fat’s not all bad

The AHA says that the type of fat in the Mediterranean diet is healthier than the typical American diet. This is because the American diet often includes eating too much saturated fat, particularly from red meat. The Mediterranean diet uses healthier unsaturated fats from olive oil and fish. These unsaturated fats are better for the heart because they don’t raise unhealthy blood cholesterol levels.

But, this doesn’t mean you should eat high amounts of any kind of fat. The AHA still recommends that even the healthy unsaturated fats should be eaten in moderate amounts. Saturated fat should be limited to six percent of a person’s total calories each day. Saturated fat is found in meat and dairy products, as well as coconut oil.

Fat has nine calories per gram, which means it packs more calories than carbs and protein. So, consuming too much of it could still lead to unwanted weight gain – even if it’s the healthy kind of fat.

Are Mediterranean people healthier?

This begs the question: does the Mediterranean diet make you healthier? Mediterranean countries have lower rates of heart disease than the U.S. But, this may not be due to diet alone. Their exercise habits and other factors could also play a role.

What’s the verdict on this diet?

The bottom line: No large studies have shown that the Mediterranean diet is a magic fix for better health. But, it’s a good idea to eat more vegetables, fruits, and whole grains and less red meat. Always ask a doctor before changing your diet, especially if you have any health conditions.

© American Institute for Preventive Medicine

January 23, 2026
Quick Facts About Sodium

HEALTHY EATING

Everyone needs some sodium. It helps with the body’s fluids, muscles and nerves. But most people eat too much. Here’s why cutting back can do you some good:

Eating less sodium can lower the risk of a heart attack, heart failure, stroke and kidney disease.

If people lowered sodium intake to 1,500 mg per day, fewer people would die of heart disease. Up to 1.2 million people could be saved over the next 10 years.

About 70 percent of people’s sodium comes from processed foods like chips, cookies and crackers, not the salt shaker!

Source: American Heart Association

© American Institute for Preventive Medicine

January 23, 2026
Simple Steps For A Safe Thanksgiving Turkey

HEALTHY EATING

This Thanksgiving, millions of people will enjoy a plateful of turkey. Enjoy your meal, but remember to prepare your turkey safely to avoid food poisoning. This starts from the moment you bring your turkey home from the store.

Think thawing

Never thaw your turkey by leaving it out on the counter. When a turkey is left at room temperature for 2 hours, it can grow bacteria that make you sick. Instead, you can:

* Thaw your turkey in the refrigerator.

* Put your turkey in a plastic bag and thaw in cold water, changing the water every 30 minutes.

Clean your hands, not the turkey

Don’t rinse or wash your turkey in the sink. This can spread germs. Instead, wash your hands well, both before and after handling the turkey. After you’ve put the turkey in the oven, carefully wash and disinfect any surfaces that touched the raw turkey.

Temperature is key

Cook your turkey at 325°F or above. Lower temperatures won’t heat up the bird quickly enough to kill bacteria. When you think the turkey is done, check the temperature. Use a meat thermometer and check the inner part of the thigh and wing. Also check the thickest part of the breast. The turkey is done when all of them are at 165°F.

Stellar stuffing

If you stuff your turkey, make sure it is completely cooked. Use a food thermometer to check that the stuffing reaches 165°F. After taking the turkey out of the oven, leave the stuffing in for about 20 more minutes. This helps ensure it is cooked thoroughly.

Great leftovers

Don’t leave leftover turkey out for more than two hours after cooking it. Put it in the refrigerator as soon as possible.

Many people experience food poisoning around the holidays. This is often due to incorrectly cooked or stored turkey. This doesn’t have to happen to your family. Be safe about preparing your turkey and stay healthy this holiday.

© American Institute for Preventive Medicine

January 23, 2026
Bring On The Barley

HEALTHY EATING

In its whole-grain form, barley is packed with a wealth of beneficial nutrients. Known for its nutty flavor and slightly chewy texture, it makes a great addition to soups, salads, and many other dishes.

What’s in it

*Fiber:One-quarter cup of uncooked, whole-grain barley (3/4 cup cooked) has 8 grams of fiber.

*Beta-glucan:One of the unique fiber types in barley, beta-glucan, has been shown to lower blood LDL-cholesterol levels by aiding cholesterol excretion from the body.

*Antioxidants:Contains many vitamins, minerals, and phytochemicals. Vitamin E and lignans are two antioxidants in whole-grain barley.

*Minerals:It provides a good source of iron, selenium, copper, and magnesium.

Health benefits

A diet high in whole grains, such as barley, is widely recognized as beneficial to health. It may:

* Reduce the risk of heart disease

* Support healthy digestion

* Aid in weight management and weight loss

* Reduce the risk of type 2 diabetes

* Lower chronic inflammation

* Decrease the risk of cancer

* Support bone health

Types of barley

To get the health benefits of eating barley, you need to eat the whole-grain form. When a grain is refined, the bran and germ are stripped away, removing some key nutritional value, including its fiber.

Barley comes in several forms, some of which are whole and some refined. Choose a whole-grain version!

Whole grain barley

* Hulled barley

* Hulled barley grits

* Hulled barley flakes

* Whole grain barley flour

Refined barley

* Pearl barley

* Quick pearl barley

© American Institute for Preventive Medicine

January 23, 2026