HealthyLife Articles

Tag: confidence

  • Beating Exercise Barriers

    BE FIT

    Image of older couple jogging with their dog.

    Exercise is one of the best things you can do for your health. It reduces your risk of heart disease, type 2 diabetes, and some types of cancer. It can also improve your mental well-being and increase your energy. So why don’t more people do it? A variety of things can come between you and your fitness goals. Here are some ways to overcome them:

    Problem: You find exercise boring.

    Solution:Invite a friend to walk with you or attend an exercise class together. Having a fitness buddy gives you more to look forward to, and helps you stick with your commitment.

    Problem: You’re too tired.

    Solution:Identify a time of day when you feel more energetic. Even a short walk during your lunch hour has health benefits. Remind yourself that once you get started, you may find that your energy levels increase and it gets easier.

    Problem: You think you’re out of shape.

    Solution:You don’t have to do exercises that are too challenging for you. Start with walking, biking, or something else you enjoy. Go at your own pace and build up to longer, harder workouts as your fitness level improves.

    Problem: You’re just too busy.

    Solution:Find small amounts of time to fit in a walk or class. If you have children at home, take them with you for walks and make it a family activity. You can add activity into your daily life. Park farther from your destination and walk. Take the stairs instead of the elevator. March in place or use a treadmill while you watch TV.

    Source: Centers for Disease Control and Prevention

    © American Institute for Preventive Medicine

  • Simple Workouts For Beginners

    BE FIT

    Image of young African American women with dumb bells.

    Anyone can exercise and enjoy its healthy perks! Here’s how to get started:

    *Check with your doctor first.If you haven’t exercised in the past or have health conditions, ask your doctor for tips before you start.

    *Get your arms and legs moving.This means you’ll get your heart pumping too. Choices include walking, running, swimming, biking or dancing.

    *Warm up for five to ten minutes.Try gentle stretches, and start at a slower pace for these few minutes.

    *Aim for 30-60 minutes of activity each time.Break it up into smaller amounts of time if needed. For instance, two 15-minute walks can be done instead of one 30-minute walk.

    *Don’t overdo it.If you don’t feel well, or you have pain or nausea, stop.

    *Try strength training.Working your muscles with weights, or at-home exercises like push-ups, squats, and sit-ups can help your bones and muscles stay strong. Ask a trainer at the gym or your doctor for help if you’re not sure what’s safe for you.

    *Cool down when you’re finished.Don’t stop exercising suddenly. Instead, slow down for the last five to ten minutes. Follow up with more stretching while your muscles are warm.

    Source: American Academy of Family Physicians

    © American Institute for Preventive Medicine

  • Talk Smart About Finances

    FINANCIAL HEALTH

    Image of young couple with laptop and piggy bank.

    Economic flux hurts more than our wallets. Financial woes can lead to emotionally damaging arguments among couples and put unnecessary strain on the family, said Josh Klapow, PhD, a clinical psychologist and professor at the University of Alabama at Birmingham. Dr. Klapow is the author of Living Smart:  5 Essential Skills to Change Your Health Habits Forever.

    He said financial discussions, and even disagreements, can have a positive impact on families struggling through uncertainty. The key is to make those discussions productive, not destructive. Dr. Klapow offers 5 talking tips:

    1.Keep a cool head.When your emotions are high-be it anger, sadness, frustration-thoughts get cloudy. Relax, breathe, wait 2-10 minutes, then start to talk.

    2.Start easy.Arguments often start because of a critical remark or an angry tone. Try to bring up problems and mistakes gently and without blame.

    3.Don’t assume.Talk about your feelings, not what you think your spouse or partner is feeling. Describe your feelings in first person with “I” and explain why.

    4.Think then speak.The goal of the conversation should be to problem-solve, not to win. Remember, once the words are out, you cannot take them back.

    5.Repair and recover.Don’t let the discussion get out of control. End on a positive, or at least neutral, note. Lean on patience, change the topic, or offer a positive comment to let the other person know you’re part of the same team.

    © American Institute for Preventive Medicine

  • Work The Crowd

    WORK LIFE

    Image of business man smiling.

    Social gatherings, office parties, community events-they all give you an opportunity to enhance your professional image.

    But if you’re nervous about what to talk about in a crowd of strangers, Toastmasters International offers this advice to turn small talk into smart talk:

    *  Plan your topics. Think of 2 to 3 topics you can discuss with anyone.

    *  Keep it lighthearted. Avoid office gossip and controversial topics. Stay clear of topics related to sex, religion, and politics.

    *  Meet someone new. Take the first step to introduce yourself to the CEO. Or talk to someone new while waiting in the   food line.

    *  Spark a conversation. Ask open-ended questions about the person you’re getting to know.

    *  Listen attentively. Ask follow-up questions about the person or group you’re talking with. Listen more than you talk.

    *  Introduce others. Be sure to introduce a newcomer to those you’re talking with.

    *  Consider cultural differences. Take into account figures of speech, how you present humor, and personal space.

    *  Limit alcohol. Know your drink limit. If necessary, avoid alcohol altogether to keep your composure.

    © American Institute for Preventive Medicine