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No Time To Exercise? Move Your Body Instead

BE FIT

Exercise is great for your health. But sometimes it’s hard to fit it into a busy schedule. Don’t worry – you can do movement instead.

If there are days when you don’t have time for exercise, you can still move. Adding movement into your day is a way to improve your health without investing as much time. There’s no gym or special equipment involved.

Why should I move more?

Studies show that people who move their bodies every day live longer than those who don’t. It’s also good for the environment. If you walk or bike to your destination, you save gas and carbon emissions. If you take the stairs instead of the elevator, you save electricity.

Movement ideas

Not sure how to get started with movement? You can find things that work for your life. Think about ways you can move instead of sit. Here are some ideas:

*Avoid the elevator and take the stairs if you can.You can burn calories two to three times faster climbing stairs than walking briskly on flat ground. Can’t take it the whole way? Take the stairs halfway and the elevator the rest of the way. Try to take stairs instead of escalators, too.

*Park farther away from the front door and walk a little more whenever possible.Many studies have shown that people who live in cities walk more and weigh less than people who live in areas where they drive more.

*Whenever possible, bike or walk instead of driving.People who commute to work by biking or walking tend to weigh less than people who always drive.

*If you live far from where you are going, consider driving part of the way and walking the rest of the way.Even a half-mile walk is good movement.

*Choose hobbies you enjoy that are active, but don’t feel like exercise.This may include gardening, dancing or walking while listening to music or an audiobook.

*Walk in place or lift weights while watching your favorite TV show.Stretch or walk in place while talking on the phone at home or work.

Sources: American Heart Association, Veterans Health Administration

© 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
Pedal For Fitness

Fitness

Riding a bicycle is good for body and soul. Cycling gets you out in the fresh air, leaves you feeling invigorated, and can do wonders for cardiovascular health. And you don’t have to ride fast and furiously to benefit from cycling.

Here’s what to do to avoid undue muscle aches when you cycle.

* To avoid back and knee problems, take your bike to a bike shop and have the handlebars and seat adjusted to fit you properly. The seat should be adjusted so that when one leg is extended and bent slightly, the ball of your foot contacts the pedal at the lowest point of its revolution. Handlebars should be positioned no lower than your seat.

* Stretch your shoulders, back, and legs slowly and gently before and after biking.

© American Institute for Preventive Medicine

January 23, 2026
Warm Up & Cool Down Properly

Fitness

No exercise session should begin without a warm-up-a few minutes of light activity to get your muscles primed for real exertion. Warming up increases the benefits of exercise and reduces your risk of injury.

And the body does warm up in the true sense of the word-increased activity increases blood flow to the muscles, and the body gradually begins to shift gears from relative inactivity to higher performance.

The Stretch

Stretching should take 5 to 10 minutes. Always stretch slowly, gently, and gradually. (Don’t bounce!) Breathe normally-don’t hold your breath when you stretch. And don’t stretch to the point of pain or discomfort. Rather, stretch to the point where you can feel some tension, but not pain. If you feel any pain or discomfort, stop immediately.

To stretch your arms: Hold one arm straight out from your side, level with the shoulder. Make an arc by raising your arm straight up, then lowering it to your side. Hold your arm out again. Swing it across your chest as far as is comfortable. Swing it toward your back as far as it will comfortably go. Now hold your arm straight out in front of you, bending your elbow in a right angle with the palm toward the floor. Without moving your upper arm, move your forearm straight up and then straight down. Alternate arms.

To stretch your back: Stand with your feet spread apart. Clasp your hands high above your head. Lean your head back and look up. Stretch your shoulder muscles as if you were reaching for the sky. Hold for 5 seconds. Relax. Repeat two to four times.

To stretch your legs: Stand erect and balance yourself with your hand against a wall or chair. Bend one knee, grasp that ankle, and draw the leg up and back. Hold. Pull your foot gently until you feel tension (not pain) in your upper front thigh. Hold for 5 seconds or longer. Repeat with your other leg.

The Quick Warm-Up

Spend 5 minutes performing a less intense form of your exercise of choice-like taking a brisk walk before you run. This raises your heart rate slightly and leaves you sweating lightly.

Follow Up with a Cool-Down

Cooling down is the reverse of warming up, and it helps your body recover from exercise in three ways. A 5-minute cool-down:

* Allows the heart rate to slow down gradually.

* Prevents blood from pooling in the legs.

* Reduces the likelihood that your muscles will feel stiff after exercise because it reduces the buildup of lactic acid.

As with the warm-up, cool down slowly. Perform the activity at a slower pace, and/or stretch.

© American Institute for Preventive Medicine

January 23, 2026
Clean Cut: Cutting Board Safety

HEALTHY EATING

Cutting boards are useful for all types of slicing, dicing and chopping. They can save your countertops and make meal prep easier. But without careful cleaning, your cutting board could contaminate your foods and make you sick. Every surface your food touches needs to be clean, especially those that touch raw meat, poultry and seafood.

When to clean your cutting board

For a clean surface, remember to wash your board:

* Before using it for the first time.

* After it has held raw meat, poultry, seafood, eggs or flour.

* Before switching foods and moving on to the next step, even if it’s for the same meal.

* After you’re done using it.

How to clean your cutting board

* Scrub your board thoroughly with hot, soapy water and a clean cloth or brush. Then rinse with hot water.

* If your board touched meat, fish or poultry, disinfect it after you wash it. You can do this by using a diluted bleach solution. Combine one tablespoon of bleach with one gallon of water. Pour the solution all over the board and let it sit for five minutes. Finally, rinse it well.

* Let it air dry or dry it with a clean towel if you need to dry it quickly.

* If it’s dishwasher safe, put your cutting board in the dishwasher. Be aware that some cutting boards may crack or split in the dishwasher, so follow the manufacturer’s directions.

Other tips for clean cutting

Buy two different boards. Use one board for meats and the other for ready-to-eat foods like fruits and breads. Get different colors so you can tell them apart.

Replace your cutting board if it has a lot of wear, cuts or grooves. It can be hard to clean in the small grooves, which can be a hiding spot for germs.

© American Institute for Preventive Medicine

January 23, 2026
Enjoy Thanksgiving Without Weight Gain

HEALTHY EATING

Most of us think of Thanksgiving as a huge meal where we enjoy our favorite foods. But you don’t have to feel guilty afterward. You can truly enjoy your holiday meal and hang on to your healthy habits.

Don’t “save your appetite”

Many people think that they should skip breakfast and lunch so they can be extra hungry for Thanksgiving dinner. This usually leads to extreme hunger and overeating. In fact, you’ll probably eat much more than you would have done if you had eaten lunch!

Instead of skipping meals, focus on eating very healthy meals early in the day to avoid feeling too hungry. This helps you make smart choices and control portion sizes when you show up for dinner.

Enjoy every bite

Start with smaller portions, and eat slowly while smelling and tasting each bite. We often overeat when we gobble food down quickly. We don’t truly enjoy it and experience how delicious it is. You can get just as much satisfaction and enjoyment from eating smaller portions.

Small, slow and steady is key

The appearance of food makes a difference in how much we eat. If you use a big plate, you may be more tempted to fill it up and eat more. It helps to start with a smaller plate.

Put down your fork and wait a few minutes before getting second helpings. Give your stomach time to tell your brain that it’s full. You may find that you don’t need more food after all.

Focus on colorful fruits and vegetables

The fall harvest can be a great way to enjoy the season. Make your dish “to pass” a healthy plate of winter squash or baked apples (without added sugar). Or try roasted broccoli or cauliflower.

If you’re hosting the meal, make sure you have lots of vegetables and fruits on the menu. For example, appetizers can be cut-up veggies, rather than chips.

Don’t put healthy habits on “hold”

The holidays are busy, but a 15-minute walk will help lower stress levels and burn a few calories. Keep exercise and healthy habits in mind, even if you decide to indulge in a few treats.

Remember that one holiday slip-up doesn’t mean you have to give up your healthy eating or exercise plan! Get back on track tomorrow.

Sources: Academy of Nutrition and Dietetics, American Heart Association

© American Institute for Preventive Medicine

January 23, 2026
Low Carb: Healthy Or Just A Trend?

HEALTHY EATING

Many of today’s popular diets focus on eating very few carbs, while consuming lots of fat and protein. The keto diet is one example, but other diets, such as Atkins, offer similar weight loss plans.

These diets, like any diet plan, aren’t a magic bullet for weight loss. In fact, they haven’t been proven to work better than lower protein plans in long-term studies. If you do lose weight on the keto diet or a similar plan, you’ll probably have to keep eating that way to keep the weight off. And, this may not be best for your long-term health.

Protein isn’t perfect

Some diets have people believing that eating more protein is the answer to weight problems. But there’s more to the story.

The type of protein you choose can have an impact on your health. High intake of meat isn’t healthy, according to the American Heart Association. In fact, people who eat higher amounts of animal protein may be more likely to develop heart disease.

Plant-based proteins, however, may be a better choice. Foods like beans, legumes, soy, nuts and seeds offer protein and other nutrients. In fact, eating a mostly plant-based diet may slash your risk of heart disease by nearly half.

Ketosis confusion

When you severely limit your carbs, your body starts burning fat instead. When this happens, the liver makes a product called ketones.

A small number of ketones are okay in people who don’t have diabetes or other health issues. But sometimes, ketones can build up in the blood and high levels are dangerous. In severe cases, the ketones can get so high that they cause a coma or death. This is known as ketoacidosis.

People with diabetes may be more likely to get ketoacidosis with uncontrolled blood sugar. But, anyone who eats an extremely low carb diet could get ketoacidosis, though it’s not very common.

Healthy carb choices

Don’t rule out carbs as a healthy choice. Foods like sweet potatoes, fruit, whole grains and beans offer many vitamins, minerals and fiber – along with some healthy carbs. These foods also contain antioxidants, which can help fight cancer.

The bottom line:When you focus on almost all protein and fat, you’re missing out on a lot of nutrient-rich foods found in healthy carbs. While probably not harmful in the short-term, be sure to discuss whether you should follow a keto diet for longer periods with your doctor.

© American Institute for Preventive Medicine

January 23, 2026
Plant-Forward Eating

HEALTHY EATING

A plant-forward style of eating is one that features plant foods as the star of most meals. Animal foods such as meat and dairy may be included but are not the main focus. There are many ways to be plant-forward and improve the health of your diet.

How it works

Plant-forward eating is less of a diet prescription and more of a healthy food mindset.

Each meal begins with the question: “what plants can I add to my plate?” Animal products should be a secondary consideration and eaten in small amounts.

A plant-forward diet focuses on:

* Whole grains such as brown rice, quinoa, amaranth, bulger, whole wheat, millet, and oatmeal

* Plant proteins such as nuts, nut butter, seeds, soy, beans, peas, and lentils

* A variety of vegetables of every color

* Whole fruits

* Quality plant fats such as olive oil, avocados, canola oil, and nuts

Benefits

Plant-forward eating has many benefits to physical health. Diets high in plant foods are linked to improved health and a lower risk of disease. Eating less meat reduces your risk of:

* Obesity

* Heart disease

* Stroke

* Type 2 diabetes

* High blood pressure

* High blood lipids

* Certain cancers

In addition, a plant-focused diet benefits the environment. Fewer animal products may translate to lower greenhouse gas emissions and more responsible land, energy, and water usage.

Getting started

Gradual change over time is the best way to create healthy habits. It also helps to get family members on board with “plant forward.” Here’s how to get started:

* Take it one meal at a time. Start with just breakfast or lunch being meat-free.

* Find a few simple, meatless recipes to try. Look for those big on flavor.

* Add more of the plant foods you already love to your plate and shopping cart. Gradually branch out for more variety.

* Swap out the meat in a recipe for a plant protein like beans or tofu.

* Aim to make three-fourths of your plate plant foods.

* Reduce your meat portions by half.

© American Institute for Preventive Medicine

January 23, 2026
Recipe: Sweet Potato Cheesecake

HEALTHY EATING

Try this twist on the classic pumpkin pie. The natural sweetness of sweet potatoes means less sugar is needed to enjoy this delicious dessert.

Ingredients

1 cup gingersnaps or graham crackers (finely crumbled)

3 tablespoons butter

8 ounces cream cheese (light, softened)

1 cup sweet potatoes (cooked, mashed)

1/3 cup sugar

1-1/2 teaspoons pumpkin pie spice

1 teaspoon grated orange peel

1 teaspoon vanilla

5 egg whites

1 cup milk (evaporated, reduced-fat 2%)

Directions

Crust:Combine crumbs and butter. Press mixture into bottom and 1 inch up sides of an 8-inch springform pan. Set aside.

Filling:

1. In a large mixing bowl, beat cream cheese, sweet potatoes, egg whites, sugar, pumpkin pie spice, orange peel, and vanilla until combined. DO NOT OVER BEAT.

2. Stir in milk. Carefully pour into prepared pan.

3. Bake at 350 degrees for 60-70 minutes until the center appears set.

4. Cool on a wire rack for 45 minutes. Cover and chill thoroughly.

5. Remove sides of pan.

6. Garnish with dessert topping and orange peel.

Nutrition Information: (14 servings). Per serving: 139 kcals, 6g total fat, 3g saturated fat, 137 mg sodium, 17g carbohydrates, 1 g dietary fiber, 5 g protein.

Source: U.S. Department of Agriculture

© American Institute for Preventive Medicine

January 23, 2026