HealthyLife Articles

Tag: activity

  • 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

  • Address Boredom

    Healthylife® Weigh

    Part 6

    Man changing channels and feeling bored at home.

    Being bored means being tired of doing the same thing over and over again. It may also mean having nothing to do or nothing that seems interesting to do. Write these ideas on sticky notes. Post reminders in places you often get bored.

    *  Shake up your daily routines! If you normally make dinner immediately after work, go for a short walk instead.

    *  Listen to music or an audio book while commuting, cleaning, or doing another boring task.

    *  Do something that keeps your hands busy! (e.g., cleaning, yard work, polishing your nails)

    *  Take your work outside on a nice day or sit in a conference room instead of at your desk.

    *  Do 10 jumping jacks to get your blood flowing!

    *  Put up with non-exciting tasks but look forward to times when you will be doing something you want to do!

    *  Go to your boredom jar and pick a task!

    Create a Boredom Jar

    Write down the things you want to do and will feel proud of doing when you complete them. These activities can be big or small, but try to write down at least a dozen activities. Write down some activities that take a short amount of time and some activities that take longer. Write these down on individual slips of paper and put them in a jar. When you feel boredom could lead to an unhealthy food choice, pick an activity from your jar. Do the activity written on the slip. Write down things you like to do:

    *  Short Activities (10-30 minutes)

    *  Longer Activities (30+ minutes)

    © American Institute for Preventive Medicine

  • Reduce Sit-Time

    Healthylife® Weigh

    Part 5

    Business team with folders walking along office building and talking.

    Find ways to move more throughout the day.

    *  Set an alarm on your watch or phone to get up every hour, if sitting.

    *  Stretch and walk for a few minutes to get more oxygen flowing through your body.

    *  Drink water regularly so you need to use the bathroom at least once every few hours.

    *  Get up to use a drinking fountain.

    *  Get up during commercial breaks on TV to tidy up a room or dust.

    *  Walk outside for a few minutes. Take a deep breath of fresh air.

    *  Have walking meetings with co-workers and friends. Walk and talk.

    *  Walk to get lunch.

    © American Institute for Preventive Medicine

  • Get Out Of Your Seat

    MEDICAL NEWS

    Image of women standing and talking on the phone.

    There are lots of things you can do to keep your body healthy. Eat nutritious foods like fruits and vegetables, get exercise, and see your doctor as needed for checkups. But the American Cancer Society says there’s something else we need to do: don’t sit so much.

    A large study showed that women who sat for more than six hours per day had a higher risk of cancer than those who sat for three hours or less. In addition, studies have found links between sitting for long periods and dying younger, the ACS says.

    But what if you have to sit for your job? There are some ways you can reduce your sitting time:

    *  Stand during conference calls.

    *  Take a quick standing or walking break every hour if you can.

    *  Park farther away from the building.

    *  Walk during your lunch break.

    Remember, every little bit helps. A few minutes of walking here and there can add up to big health benefits.

    © American Institute for Preventive Medicine

  • Move In Minutes

    SELF-CARE CORNER

    Image of business man walking while talking on the phone.

    Sitting for extended periods can raise the chances of developing cancer even for people who exercise regularly, says recent research. In response to these findings, fitness experts at The University of Texas MD Anderson Cancer Center share advice on how to get moving in minutes.

    “Taking just one- to two-minute breaks from sitting may help lower your cancer risk,” said Dr. Karen Basen-Engquist, professor in the Department of Behavioral Science. “That’s because even short spurts of movement can help minimize inflammation, insulin resistance, and long-term weight gain-all factors that make it harder for the body to fight off cancer.”

    Basen-Engquist, who uses a pedometer and tries to get at least 500 steps an hour, offers these tips to get moving-no matter how many minutes you can grab each day.

    Have 5 minutes? Stretch.

    Take breaks from sitting at work or home by standing up and stretching your back, forearms, wrists, legs, and hamstrings. Among the benefits: more energy, better circulation, and less muscle tension and stress.

    Have 10-15 minutes? Take a brisk walk.

    Head out during your lunchtime. Take walking meetings with coworkers. Plan a quick trip around the neighborhood. Walking helps maintain a healthier blood pressure, boosts metabolism, curbs stress, and possibly reduces breast and colorectal cancer risk.

    Just keep in mind that brisk walking yields more benefits than a casual stroll. So you should feel a little out of breath and feel your heart beating a little faster.

    Have 20-30 minutes? Tidy the house.

    Tidying up does more than limit couch time. It can also qualify as aerobic activity. To get your heart rate up, focus on repetitive activities that use large muscle groups, like the legs and back. This includes vacuuming, mopping, scrubbing, gardening, and even taking multiple trips upstairs to put away laundry.

    Have just 1-2 minutes? Take the stairs.

    Skip the elevator or escalator and take the stairs at work and when doing errands. Stairs get your heart pumping, build muscle, strengthen bones, and burn calories. The more often you take one step at a time, the bigger the payoff.

    © American Institute for Preventive Medicine

  • Stay In The Game

    SELF-CARE CORNER

    Image of older man wearing knee pads while holding a helmet.

    Although many athletes understand the importance of keeping their muscles and bones healthy, it’s also important for them to take care of their skin. Sports equipment, especially protective helmets and pads, creates a warm, moist and dark environment for the germs that can cause skin infections to grow.

    “Athletes are at an increased risk of skin infection, which can have serious consequences and may take them-and their teammates-out of the game for days, weeks or months,” said dermatologist Jeffrey V. Benabio. “If athletes notice anything on their skin that itches, burns or may be infected, they should see a board-certified dermatologist or sports medicine doctor.”

    To help prevent skin infections, Dr. Benabio recommends that coaches, athletes, and athletic trainers follow these tips:

    *  Keep cuts and scrapes clean and covered with a bandage until healed. A cut or scrape weakens the skin’s defense and allows germs that cause infections to enter.

    *  Prevent blisters to reduce infections. Apply a pad, gel or spray to areas that routinely blister. To help prevent blisters on the feet, ankles and hands, consider using specialized gloves and socks or wearing two pairs of socks. Athletes should also make sure that their footwear fits properly.

    *  Wear moisture-wicking clothes. This helps keep the athlete’s skin dry and prevents germs from growing.

    *  Wear sandals in the locker room. Wearing sandals or other shoes helps reduce infections on the feet.

    *  Shower after every practice and game. In addition, athletes should use an antimicrobial soap and wash their entire body.

    *  Do not share personal care items. Athletes should always use a clean towel after showering and use their own towels, soaps, razors and other personal care items.

    *  Wash clothes and towels after each use. Sports bags should also be washed, as germs that cause infections can remain in the bags and grow.

    *  Disinfect equipment, including protective gear, daily. For proper disinfection, follow the manufacturers’ instructions.

    *  Perform regular skin checks. Athletes should check their skin daily, especially those in high-risk sports, such as wrestling. Look for any changes, such as cuts, sores, redness, swelling and pus, and report any changes to an athletic trainer or doctor.

    © American Institute for Preventive Medicine