HealthyLife Articles

Tag: balance

Exercise And Eating

Healthylife® Weigh

Part 5

Exercise is not a solution for overeating or for eating unhealthy foods. Avoid treating exercise as a way to “make up” for eating more than your body needs. This can lead to feelings of guilt. It can also make exercise feel like a punishment.

We tend to overestimate the calories burned through exercise and under-estimate the calories in food. The number of calories burned during exercise also varies from person to person. Factors like age, gender, and physical fitness can increase or decrease the caloric burn. The number in a chart or on a cardio machine monitor may not be accurate for you.

Pre-Workout Eating

You don’t have to eat before working out early in the morning, but it may give you more energy and help your body recover faster.

Eat foods low in fat and fiber that can be digested easily. Include small amounts of protein in your pre-workout meals and snacks. This will help reduce muscle soreness. Experiment to find out what works best for you and allows you to feel your best.

Pre-workout snack ideas (30-60 minutes before exercise):

* Piece of fruit

* Low-fat or non-fat yogurt

* Trail mix

* Whole-wheat toast with banana slices

* Smoothie with plain yogurt, frozen berries, and protein powder

* Oatmeal with fresh fruit

Post-Workout Eating

Exercise can increase your appetite. Your body wants to replace the calories you burned during exercise. Avoid overeating after exercise.

Eat foods rich in protein, fiber, and healthy fats. Drink water to replenish fluids.

Post-workout snack ideas (within 2 hours of exercise):

* Smoothie with plain yogurt, frozen berries, protein powder and avocado

* Banana with peanut butter

* Whole-wheat pita with turkey and veggies

* Protein bar (choose a bar with fewer than 5g of sugar)

* String cheese, apple, and whole grain crackers

* Veggie omelet with avocado

If you are close to your normal meal time, just have that. Or, if you are not close to your normal meal time, have a small snack.

© American Institute for Preventive Medicine

January 23, 2026
Build A Strong Core

BE FIT

“A strong core is key to good posture and for doing most day-to-day activities with ease, such as getting in or out of a car, walking up and down stairs, or reaching for a book from a shelf,” said Michelle Miller, an exercise physiologist at Indiana University. Weak core muscles can result in poor posture, increased susceptibility to back injuries, poor balance, lack of range of motion, and an altered walking stride.

See how it feels to turn on your core muscles-in less than a minute.

* Sit on the edge of a firm chair with feet and legs at a 90-degree angle and place both hands on the front of your stomach area.

* Now, draw your bellybutton toward the center and pretend to lift at the same time to feel contracted and lengthened throughout the middle of the body-but not so much you hold your breath. Miller often tells clients to imagine putting on a tight jacket and then zipping it up. When doing this, the front and back of the body should contract at the same time.

* Finding the neutral position of the hips is important for proper posture. The hips should not be tipped forward or backward. Miller encourages you to “think of your pelvis as a bucket of water-tipping means spilling.”

* Now, for the shoulders and head. The head should not jut forward, nor the shoulders round in. Face straight ahead, chest high and sit tall.

“If you can hold this position sitting, you can hold it when you walk, drive, do household chores or other leisure time activities,” Miller said.

© American Institute for Preventive Medicine

January 23, 2026
Short Trips, The Road To De-Stress

SUCCESS OVER STRESS

To mentally rejuvenate and de-stress, the obvious choice may be to take time off from work or get away from the routine at home with a vacation, but a psychologist at the University of Alabama at Birmingham says a long vacation may not be your best bet.

“Although vacations themselves rank fairly low on the list of stressors, they combine elements like travel, sleep disruption, and food changes that can themselves be stressful,” explained Dr. Christopher Robinson, a psychology professor.

Robinson, who said research has shown that people who were about to go on vacation were happier-evidence that anticipation of a break is a mental perk-offered tips to maximize the short-term increase of happiness vacations provide:

* Take shorter trips throughout the year instead of only one long vacation.

* Sprinkle spontaneous weekend getaways into the schedule.

* Request a morning off after an evening out to extend the break.

Whether it is hiking or camping, a relaxed family game night, golf, going to the beach or getting a baby sitter and having an evening out with one’s partner or friends, Robinson encouraged fitting in regular mental health breaks.

“I find that regularly taking time to sit around a fire pit with friends helps me de-stress far better than involved vacations with tons of planning,” Robinson said. “While what’s relaxing varies from person to person, any time off that offers an escape from the everyday can help.”

© American Institute for Preventive Medicine

January 23, 2026
Look Beyond Your Weight Goal

Healthylife® Weigh

Part 7

A healthy lifestyle is not just about the number on the scale. Reflect on what got you motivated to lose weight and got you over hurdles. Strengthen your values by connecting more to the world around you.

Share your story.Share your struggles, your ideas, and your motivation. Share through your words and actions. You may have inspired someone already. Post to social media or comment on another post. Start a blog about your journey as you continue to learn and manage new challenges.

Say thank youto those who have helped you along the way and who continue to help you. This may be your healthcare professionals, health coach, coworkers, friends, family, or the stranger who makes your coffee every day. Let people know how much they mean to you. It could be the boost that person needs today.

Address hunger in your community.Millions of people worldwide struggle with food insecurity. Someone who is food insecure doesn’t know where their next meal is coming from. Many are children. It may be you. Food banks, soup kitchens, homeless shelters, and other community organizations appreciate volunteers or donations. Volunteer to teach a cooking class or lead a grocery store tour. Share your strengths.

Care for the environment.The global food system depends on a healthy planet. It is also one of the biggest contributors of greenhouse gases and global warming. Choose local, sustainably produced food when possible. In general, the negative environmental impact increases with how far the food traveled, how long it was stored, and how many chemicals were sprayed on it. Buy enough, but not too much, to reduce waste. Use reusable containers for eating and transporting meals and snacks.

© American Institute for Preventive Medicine

January 23, 2026
Find Time For Things You Love

WELL-BEING

You may already know stress can take a toll on your health. The American Psychological Association says high stress can lead to heart problems, stomach issues, headaches, and more. One of the best ways to combat stress is to find time for yourself. Doing things you enjoy will help you lower stress levels and improve your mental well-being.

Here are some tips to make it happen:

* If you have a busy calendar, book a “meeting” with yourself.

* Don’t worry if you only have a few minutes. Even 10-15 minutes of relaxation can be helpful.

* Give up time-wasters. Decide which things you truly love, and which you can do without. Then, free time for truly enjoyable things will be possible.

* Don’t worry about perfection. Trying to do everything, all the time, can wear you out and leaves little time for anything else.

Just a few minutes of relaxation can energize and refresh you, so you can take on all the day’s tasks.

© American Institute for Preventive Medicine

January 23, 2026
Stress At The College Level

SUCCESS OVER STRESS

The American College Health Association says that 30 percent of college students feel that stress hurts their academic success. Difficult classes, important exams, internships and jobs, and social events are just a few of the issues that can cause stress for young adults. Georgetown University offers these tips for stressed out students:

* Avoid alcohol, smoking, and other substances. They harm the body and make you feel worse in the long-term.

* Rely on your friends for support or take advantage of counseling services on campus.

* Minimize caffeine intake and make sleep a priority. Most college students need eight hours or more per night. Stick to a regular sleep schedule.

* Write in a journal.

* Find time for fun activities, such as exercise classes or campus events.

© American Institute for Preventive Medicine

January 23, 2026
Manage Your Time

Healthylife® Weigh

Part 5

Incorporate more movement into your daily activities. Take the stairs, park farther away from the building, and get up to stretch every hour. Also, plan at least 30 minutes each day, most days of the week, to engage in moderate-to-intense exercise. Add exercise to your daily schedule.

Decrease Time Wasters

If you feel time is a barrier for you, look at how you spend your time now. Keep a time log for a full day. Block off chunks of time when you sleep and are at work or school. Write down how much time you spend getting ready to go places, preparing food, relaxing, doing household chores, watching TV, or browsing social media.

* Decrease time spent watching TV or browsing social media. Set limits for yourself. Record shows so you can skip through commercials.

* Prepare meals ahead of time. Make more than one meal at once.

* Get help from others, especially with household chores and meal preparation.

It may not be practical to make changes in all areas or plan physical activity every day. Start by taking small steps, such as being active on a weekend day or getting up a little earlier one morning to walk around the neighborhood.

© American Institute for Preventive Medicine

January 23, 2026
Fitting In Fitness When Life Is Busy

BE FIT

Regular exercise improves your physical and mental health in many ways. Despite its benefits, exercise can be hard to fit into a busy schedule. But no matter how busy your life is, there are ways to make physical activity a part of your routine. Try these small steps to work toward a more active life.

*Focus on small chunks of time.Many people feel overwhelmed when they think about having to exercise for 30 to 60 minutes. But even 10 minutes of exercise has health benefits. Instead of surfing the web for 10 or 15 minutes, turn on some music and dance, climb the stairs or take a walk.

*Schedule it in.Most people have at least a few minutes a day they could spend doing exercising instead of leisure activities. TV or Internet time are great examples of things you could cut back on to make time for physical activity. Put your exercise time in your calendar or set an alarm to remind you to get up and move.

*Make it convenient.Try to find a gym that’s close to your home or work so you can stop by without going out of your way. Or, check out fitness DVDs from the library to use at home. If you make it easier to get started, it may be easier to stick with it.

*Don’t forget about weekends.Use your days off to get in a few extra minutes of exercise. Instead of quick 10-minute walks, make it 30 minutes. Or, go to a park or walking trail and enjoy the scenery and the extra time for yourself. Go for a family exercise outing to help everyone get healthier!

*Make the most of break time.Take just five to 10 minutes to walk around the building or up some stairs when you have a break from work.

© American Institute for Preventive Medicine

January 23, 2026
Stress Hormones & Your Health

SUCCESS OVER STRESS

When you are under stress, your body has a physical and chemical reaction that helps it respond to trouble. It releases hormones, including adrenaline and cortisol. These hormones speed up your heart rate, make you sweat, send sugar into your blood and give you a burst of energy.

This stress response has helped humans survive over time. It’s not always a bad thing. Without some stress, our bodies would not learn how to adapt to challenges. But, these hormones are meant to be released in short bursts only, to help a person get out of immediate danger.

The problem arises when someone is stressed all the time. Being under stress every day means these stress hormones are never fully turned off. This constant flood of stress hormones can be harmful to your health.

Cortisol and adrenaline can shut off body functions that are not essential to survival at that moment. Those functions include your immune system, reproductive system and digestion.

In addition, having high levels of stress hormones for a long time can raise your risk of heart disease, digestive problems, depression, anxiety, sleep problems and weight gain.

There is good news. Researchers are finding that certain activities can help lower your stress hormone levels. They include:

* Getting exercise. Although you may not feel like walking or swimming when you’re stressed, exercise lowers stress levels. And, it boosts serotonin, which is a hormone that helps you feel calm and happy.

* Listening to music. Have a favorite relaxing song list on your phone or computer that you can use to feel calmer.

* Getting a massage. This can also help your body produce more serotonin, which can improve your mood.

* Finding something funny. Laughing and humor can lower cortisol levels. Laugh with a friend or family member, or read a humorous book.

* Dancing. People who dance regularly may have lower cortisol levels.

* Drawing, coloring or painting. In fact, any activity in which you create something can work.

Other activities that help reduce stress include getting adequate sleep, avoiding excess coffee and eating a healthy diet.

If you feel overwhelmed by stress, talk with your doctor. There are therapies that can help you. Remember, lowering stress can help you enjoy life more and take better care of yourself.

Sources: American Heart Association, American Institute of Stress, American Psychological Association, National Institute of Mental Health

© American Institute for Preventive Medicine

January 23, 2026
Myplate Choices For One Day

Healthylife® Weigh

Part 3

Every meal does not have to include every food group.

Combine at least three food groups at every meal, and at least two food groups at every snack. For example, combine an apple and peanut butter to get one serving of protein and one serving of fruit. This will help you feel full and give you long-lasting energy.

Here is an example that includes three meals and two snacks.

© American Institute for Preventive Medicine

January 23, 2026