HealthyLife Articles

Tag: activity

  • Sit Less, Move More

    Fitness

    Image of generational famiy running and walking at the park.

    Sitting down on the job is bad for your health.

    It’s time to stand up for yourself. No, really. Stand up! Scientists warn that prolonged sitting – even for those who exercise regularly – could be really bad for your health. After four hours of sitting, the genes that regulate glucose and fat in the body can start to shut down. Not only does this add weight to your body, it puts you at risk for a heart attack, obesity, and diabetes.

    Stand for a cause – You!

    Standing engages muscles and promotes the distribution of lipase. This enzyme prompts the body to process fat and cholesterol. It also uses blood glucose and may discourage the development of diabetes. You can also burn up to an extra 60 calories an hour just by standing.

    Rise to the occasion.

    You can start by walking to a bathroom that is farther away or delivering a message to your co-worker in person rather than using email.

    Do This

    Stand up during TV commercials.

    Turn on the radio instead of the TV.

    Go grocery shopping.

    Do household chores.

    During phone calls, stand up.

    Limit TV/computer time to 2 hours a day.

    Take mini stretch breaks at work.

    Walk during lunch breaks.

    Walk after dinner.

    Even Better

    Stretch, do pushups, or fold laundry.

    Dance to the music.

    Park far, far away from entrances and walk.

    Do them often.

    Do leg lifts or march in place.

    Shoot hoops or play soccer with your kids.

    Walk up and down a flight of stairs.

    Walk with a buddy.

    Take the dog with you.

    Action Step

    If you sit at your job all day long, set an alarm on your cellphone (on low) to remind yourself to stand up at least every two hours for more than a minute at a time. Stretch, bend, or take a short walk.

    Page image from the Ways to Well-Being book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Walk For Well-Being

    Fitness

    Mother and daughter walking.

    You already know that walking and other physical activities help prevent and manage arthritis, diabetes, heart disease, and high blood pressure. Get these benefits from walking, too:

    *  Relieve tension and stress.

    *  Get more energy.

    *  Improve balance and lower the risk for falling.

    *  Get better sleep.

    *  Boost you overall mood.

    Walking briskly at 3 miles per hour is a great way for adults to get 150 minutes of moderate-intensity physical activity a week (30 minutes a day). Children need 60 minutes of physical activity a day.

    *  Plan walking into your daily / weekly schedules. Split 30 minutes into two 15-minute or three 10-minute sessions.

    *  Wear a good pair of walking shoes that fit well and absorb shock. Look straight ahead when you walk.

    *  Don’t make the excuse that you have no time to exercise.

    *  Don’t text while you are walking. Don’t listen to music if it hinders hearing sounds around you.

    Page from HealthyLife Weigh book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • The Keys To Physical Well-Being Are Healthy Habits

    Personal Safety

    Couple eating watermelon.

    *  Eat nutritious foods.

    *  Get to and maintain a healthy weight.

    *  Be physically active.

    *  Get enough sleep and rest.

    *  See that you and all family members age 6 months and older get an annual flu vaccine. It is the single best way to prevent getting seasonal flu.

    Dos

    *  Balance work and play.

    *  Wash your hands often with soap and water or hand sanitizer containing 60% alcohol.

    *  Avoid secondhand smoke.

    Don’ts

    *  Don’t be a workaholic.

    *  Don’t be around people who have the flu.

    *  Don’t use tobacco in any form.

    A Year of Health Hints book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Exercise Lowers Breast Cancer Risk

    BE FIT

    Women using weights.

    In just 30 minutes a day, a woman can lower her risk of breast cancer. You don’t need special equipment or a gym. Power walking is a good choice to make a difference!

    Exercise lowers breast cancer risk by:

    *  Helping you get to a healthy weight. Being overweight raises the risk of getting breast cancer. This is because fat cells make estrogen that can allow some types of breast cancer cells to grow.

    *  Boosting your immune system. This could help stop or slow the growth of cancer cells.

    Source: National Breast Cancer Foundation

    © American Institute for Preventive Medicine

  • Get Moving To Boost Your Immunity

    BE FIT

    Two pairs of shoes and a jump rope.

    Exercise provides so many health benefits. Recent research now adds strengthening the immune system to the list. Here are three ways exercise can help fight infections and prevent you from getting sick.

    *  Regular bouts of moderate to high-intensity exercise reduce inflammation in the body. Lower levels of inflammation are linked to a decreased risk of chronic diseases such as heart disease, cancer, and diabetes.

    *  Exercise supports the healthy bacteria in the digestive tract. These bacteria, called the microbiome, make up about 70% of your immune system.

    *  Consistent physical activity may prevent the decline in immune function that is common as people age. Being active keeps the body’s defense system in peak condition.

    © American Institute for Preventive Medicine

  • Get Up & Move After Work

    WORK LIFE

    Man with amputee leg using the treadmill.

    If you’re like many people, you may already be sitting for several hours each day at work. And this could be harming your health. Sitting for long periods is linked to health problems and even a shorter life.

    We can’t always control how much we sit at work. But we can take steps toward better health outside of those hours. Here’s what you can do to get moving in your time away from your job.

    Your prime time

    Been sitting at a desk all day? After work can be a great time to get in some activity. Some people enjoy an exercise class or going to the gym before dinner.

    But if you can’t manage one of these things, don’t give up. Even a short walk is helpful. Go after dinner if you don’t have time before then. Some exercise is always better than not doing any exercise.

    Try using your usual TV or screen time each night to go for a walk or work out to an exercise video.

    Don’t forget lunch

    Want to squeeze in more activity? You can also use your lunch break to break up your sitting time. Try taking a walk throughout your building or head outside.

    You don’t have to do all your exercise at once. Breaking up your exercise into 10-minute chunks offers health benefits. Even 10 minutes a day of activity can add two years to your life expectancy. Thirty minutes of activity a day adds four years or more.

    Try the same thing with any work break. Even a 15-minute break is long enough to get your body moving.

    What if I’m just too tired?

    If you find that you are tired every night after work, it may be time to look at your sleep habits. Are you getting seven to eight hours? If not, try to find ways to make sleep a priority.

    If you’re getting enough sleep but still feel tired, talk with your doctor. Sleep disorders and certain health issues can cause fatigue. Getting your energy back is an important step toward becoming more physically active.

    Source: National Institutes of Health

    © American Institute for Preventive Medicine

  • Step Up To A Longer Life

    WELL-BEING

    Elderly couple walking.

    Could something as simple as walking help you live longer? Some recent research says it’s possible. Here’s what to know:

    1.  Researchers had 17,000 older women wear a device each day to count their steps.

    2.  They tracked the women for four years.

    3.  Those who took between 4,400 and 7,500 steps each day were less likely to die during those four years.

    4.  Walking more than 7,500 steps is also good for your health!

    Researchers said this is helpful for people who may think that 10,000 steps is overwhelming. Try to walk 4,400 steps or more each day, and you could see some important health benefits.

    Sources: Journal of the American Medical Association, National Institutes of Health

    © American Institute for Preventive Medicine

  • 5 Reasons To Be Active

    Fitness

    Grandparents playing with their grandchildren.

    1.  Physical health: Regular physical activity lowers your risk of many chronic diseases.

    2.  Mental health: Doing aerobic or a mix of aerobic and muscle-strengthening activities 3 to 5 times a week for 30 to 60 minutes can:

    –  Lower your risk of depression and help treat it

    –  Help keep your thinking, learning, and judgment skills sharp as you age

    3.  Social health: Exercise with others to be social and build healthy relationships.

    4.  Spiritual health: Yoga and tai chi help promote a sense of inner peace and connection to your environment.

    5.  Fiscal health: Build a stronger immune system to avoid the medical costs of getting sick and having to take time off from work.

    Take Action: Be Active Weekly Guidelines

    1.  Do at least 2 hours and 30 minutes of moderate aerobic activity, such as brisk walkingOR

    2.  1 hour and 15 minutes of vigorous activity, such as joggingAND

    3.  Muscle strengthening exercises using all major muscle groups on 2 or more days.

    Page from HealthyLife Weigh book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine