HealthyLife Articles

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You’re Never Too Old To Exercise

BE FIT

Older adults might find it hard to exercise. But exercise is great for older adults and may even help relieve joint pain and increase energy. It can help you sleep better, maintain a healthy weight and relieve stress.

See your doctor first.

Talk to your doctor before starting an exercise plan if you have any health conditions or take medications.

Stay hydrated.

Drink water before, during and after your workout.

Perform all types of exercise.

This includes flexibility (stretching), strength (weights or resistance) and endurance (walking, biking or other activities).

© American Institute for Preventive Medicine

January 23, 2026
Start A Walking Group

BE FIT

Walking is hands down one of the best forms of exercise. Walking with a group is a great strategy to keep you motivated. And what better way to get involved in a walking group than to start one yourself!

1. Identify target members. Do you want to invite the general public, only close friends, or people in your neighborhood? Know who you want to join.

2. Choose a time. Based on who you plan to invite, pick a regular time slot and schedule about 60-75 minutes.

3. Plan a route (and a backup). A good walking route is free, safe, well-maintained, and near your home or work. Also, select a backup indoor location, such as a mall or walking track, for when the weather is poor.

4. Spread the word. Reach out to your target members with flyers, social media, phone calls, or emails. Aim for between 5 and 15 members.

© American Institute for Preventive Medicine

January 23, 2026
Exercise On A Budget 2

Fitness

Lean times are no excuse to ignore your health.

Don’t let gym memberships, personal training fees, or the cost of the latest exercise gadget weigh you down. Exercise is about moving, stretching, lifting, bending, breathing – things you can easily do at home. Or simply walk – around the block, at a mall, or on a local school’s track.

Get started.

Start with a few simple stretches to warm up your muscles. If you need help, go online for how-to instructions on everything from stretching to full routines. You can also find exercise tools to track your progress.

No equipment necessary

Do what you were taught in gym class – squats, push-ups, jumping jacks, and crunches. Lift your legs and arms, touch your toes, bend from side to side, jog in place, and twist. Just make sure you target all your major muscle groups at least once every week.

No free weights? Try these substitutes.

* Use cans for triceps and biceps exercises instead of dumbbells.

* A gallon jug filled with water, sand, or powdered detergent is just as effective as a kettle bell for squats and arm lifts.

* Put a paper plate under one foot and lunge forward. You can also attach plates to both feet with rubber bands to simulate skating. Or, get down on all fours, put the plates under your hands and slide them back and forth for a great chest workout.

* Pantyhose move just as well as resistance bands for rowing and stretching routines.

* Use a chair or countertop as a push-up bench.

* A low, sturdy stool or a bottom stair can be used for a step exercise routine.

Action Step

Don’t wait until you have a block of time to exercise. You can do leg lifts in the elevator, calve raises in the grocery line, lunges as you walk the dog. Every little bit counts.

© 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
Choosing Low-Mercury Fish

HEALTHY EATING

Fish are a healthy choice of protein. They are low-calorie and contain fats that can boost heart health.

However, fish also contain mercury. Some fish contain high amounts, but others contain very low amounts. Fish absorb mercury from the environment. But they also get it from manufacturing, coal burning and other things.

The type of mercury found in fish is called methylmercury. Too much methylmercury can damage a person’s brain and nervous system. This is even more dangerous for a developing fetus and for young children.

Is fish safe to eat?

Fish is safe and healthy to eat if you choose the right kind of fish and the right amounts. A serving size of fish is four ounces. This is about the size of the palm of your hand. Adults should eat at least two “palm-size” portions each week.

Children should eat less than this amount. Ask your child’s pediatrician about the recommended amount for their age.

Pregnant and breastfeeding women should avoid high-mercury fish. They can eat up to 3 palm-sized servings of low-mercury fish each week.

Low-mercury fish types

There are many types of fish that are low in mercury. They include the following:

* Anchovies

* Cod

* Flounder

* Haddock

* Herring

* Oyster

* Perch, freshwater and ocean

* Pickerel

* Pollock

* Salmon

* Sardines

* Scallops

* Shrimp

* Sole

* Tilapia

* Tuna, canned light (limit albacore to 1 serving/week)

* Whitefish

High mercury fish to avoid

The following types of fish are high in mercury. People should not eat these types of fish.

* King mackerel

* Marlin

* Orange roughy

* Shark

* Swordfish

* Tilefish (Gulf of Mexico)

* Tuna, bigeye

Local fishing

If you like to eat fish caught from local waters, check fish advisories first. Then, eat only one palm-size serving and don’t eat other fish that week.

Fish advisories can be found on the Environmental Protection Agency (EPA) website. Go tofishadvisoryonline.epa.gov.

Sources: U.S. Environmental Protection Agency, U.S. Food and Drug Administration

© American Institute for Preventive Medicine

January 23, 2026
Eating To Enhance Gut Health

HEALTHY EATING

The health of your gut microbiome is a significant factor in the health of your entire digestive system. How well your stomach and intestines digest and absorb the food you eat depends on the condition of the microorganisms in your gut.

In turn, what you eat can either support the diversity of your microbiome or disrupt the delicate balance.

Certain foods provide necessary nutrients to support the growth of beneficial bacteria. The more beneficial bacteria you have in your digestive tract, the less room there is for unhealthy bacteria to grow.

Probiotics

Probiotics are live bacteria and yeasts which have beneficial functions in the body. Probiotics may be present in foods that have undergone fermentation. Ingesting probiotics through food or supplements can boost the number of beneficial microorganisms in your digestive system.

Regular consumption of foods that contain probiotics may improve digestive health and boost the immune system. Choose some of these foods as part of your daily diet:

* Yogurt (with live active cultures) or kefir

* Saukraut

* Kombucha

* Tempah

* Miso

* Kimchi

* Pickles

Prebiotics

Prebiotics provide essential nutrients that feed beneficial bacteria and encourage their growth.

Most prebiotics are a type of fiber that is indigestible to the body. The microorganisms in the digestive tract can break down these fibers into short-chain fatty acids (SCFA). These SCFAs provide valuable food for the probiotic communities in the body. Beneficial prebiotic foods include:

* Garlic

* Onion

* Asparagus

* Bananas

* Oats

* Flaxseeds

* Apples

Should you take a supplement?

Supplements containing probiotics are widely available. However, supplements are not regulated by the FDA and should be approached with caution.

Talk to your doctor before starting any supplement to make sure it is a safe choice for you. In the meantime, probiotic and prebiotic foods are a generally safe way to support gut health.

© American Institute for Preventive Medicine

January 23, 2026
Kid-Friendly, Healthy Snacks

HEALTHY EATING

A simple way to encourage your kids to eat healthy is to have healthy foods on hand and easily available to them.

* Put fruits and vegetables within reach on the counter or in the refrigerator.

* Save cookies and sweets as occasional treats, not everyday snacks.

* Avoid buying chips, crackers and other high-calorie, high-sugar packed foods. Or buy less of them and keep them in a less convenient location. Out of sight, out of mind.

* Purchase easy but healthy “packaged” snacks like no sugar added fruit cups, raisin packs, cheese sticks, Greek yogurt and popcorn (choose “light” popcorn without too much added butter or salt).

Popcorn treats

Ingredients

2 tablespoons soft margarine or butter (melted)

5 cups popped popcorn

3/4 cup raisins

1 cup shredded wheat cereal (bite-size)

1 tablespoon sugar (brown or white)

1 1/4 teaspoons cinnamon

Directions

1. Pop popcorn. You can use microwave or stovetop, but choose one without added butter, sugar or salt.

2. Mix popped corn, raisins, and cereal in a large bowl.

3. Mix sugar and cinnamon in small dish.

4. Drizzle melted margarine or butter over mixture.

5. Add sugar and cinnamon mixture.

6. Shake or stir until all ingredients are evenly distributed.

Nutrition per serving: Servings 4. Calories 265; Total Fat 10 g; Saturated Fat 2 g; Sodium 118 mg; Total Carbohydrate 46 g; Dietary Fiber 5 g; Protein 4 g

Source: USDA ChooseMyPlate

© American Institute for Preventive Medicine

January 23, 2026
Pick Healthy Proteins

HEALTHY EATING

Protein is a powerhouse. Proteins act as building blocks for bones, muscles, cartilage, skin and blood. Proteins also provide calories. It is important that you eat enough protein every day. But when you are choosing proteins to eat, it is important that those proteins come from heart-healthy sources.

How Much You Need Each Day?

The amount of protein you need varies, depending on your age, sex, height, weight and physical activity. Being pregnant may also affect how much you need. Visitmyplate.gov/myplate-planto find out how much you need.

Talk to your doctor about what your daily recommended allowance of protein should be and take steps to meet that goal regularly.

What Kinds of Proteins?

Most people eat enough protein, but much of it comes from meat sources that are high in saturated fat. Choose lean meats and plant-based proteins to get your daily allowance and to maintain a healthy lifestyle. These include:

* Poultry

* Seafood

* Lentils

* Beans

* Nuts

* Soy

* Eggs

* Seeds

These foods are also packed with nutrients, such as B vitamins (niacin, thiamin, riboflavin and B6), vitamin E, iron, zinc and magnesium.

© American Institute for Preventive Medicine

January 23, 2026
Recipe: Salsa

HEALTHY EATING

Ingredients

1/2 cup corn (fresh cooked or frozen)

1 can black beans (15 ounce, drained and rinsed)

1 cup tomatoes (fresh, diced)

1/2 cup onion (diced)

1/2 cup green pepper (diced)

2 tablespoons lime juice

2 garlic cloves (finely chopped)

1/2 cup Picante sauce

Directions

1. Combine all ingredients in a large bowl. Chill until serving time.

2. Drain before serving.

3. Serve with low-fat baked tortilla chips or fresh vegetables.

Nutrition Facts: 8 servings, Calories 95, Total fat 0g, Saturated fat 0g, Sodium 236mg, Total carbohydrates 19g, Fiber 6g, Protein 5g.

Source: U.S. Department of Agriculture

© American Institute for Preventive Medicine

January 23, 2026