HealthyLife Articles

Tag: Exercise Safety

  • Rate Your Aerobics Class

    Fitness

    Image of an aerobic class.

    Use this handy ten-point checklist to figure out whether an aerobics class is right for you. (You may have to take a class or two on a trial basis to answer all the questions.)

    1.  Is the instructor well-qualified? (He or she should be certified by the American College of Sports Medicine or by a national aerobics association.)

    2.  Is the floor firm yet resilient? (It should be made of either wood, with an airspace or a spring cushion underneath, or polyvinylchloride / urethane. Avoid mats. They can throw you off balance.)

    3.  Is the room air-conditioned?

    4.  Is there enough space for each participant to move freely, without crowding?

    5.  Does the routine include a warm-up and cool-down period?

    6.  Does the aerobic portion of the class last at least 20 minutes? (Your heart rate should reach but not exceed your target heart rate.)

    7.  Are you told how to check your pulse before, during, and after the aerobic portion of the class?

    8.  Does the routine allow participants to adjust the pace to their individual ability? (You should be able to step up the pace or ease off if you need to.)

    9.  Does the instructor introduce new routines or music from time to time?

    10. Do you feel relaxed or invigorated after class? If you feel sore and exhausted, something’s wrong.

    “Yes” answers mean you’ve probably found a class that will suit your needs.

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

    © American Institute for Preventive Medicine

  • Bike Safety

    BE FIT

    Bike up against a yellow wall.

    Bike sales have increased during the COVID-19 pandemic. Bicycling is great exercise! However, it’s important to keep yourself safe while on two wheels. Collisions can and do occur, and some can be serious.

    To minimize your risk of injury while riding a bicycle:

    *Wear a helmet.Studies show that a helmet lowers your risk of serious head and brain injuries by 85%. Make sure it is snug on your head. It should have a chin strap that stays in place.

    *Ride right.Use the right shoulder of the road and follow traffic signs and signals. Signal your turns with your arm so drivers know what you’re doing.

    *Use a bike lane if there is one.If not, try to choose wide roads with less traffic and lower speed limits. When a lane is too narrow for a car and bike to safely ride side by side, you will need to ride toward the middle of the road.

    *Be aware.Sometimes drivers don’t see you. Be careful at intersections and when riding next to parked cars and in parking lots.

    *Don’t use headphones.It’s important to be able to hear cars coming from behind you so you can react safely and move over if needed.

    *Wear bright colors and use reflectors.This will make it easier for drivers to see you.

    *Don’t ride.It is dangerous to cycle if you’ve been drinking alcohol or using drugs.

    *Cover your toes.Don’t wear sandals or flip flops while riding.

    *Bring water.Most bikes have a water bottle holder. Drink often to avoid dehydration, especially on longer rides.

    *Keep kids safe.Children should not ride on roads with traffic. Keep young bike riders in areas that are away from cars.

    Source: American Academy of Orthopaedic Surgeons

    © American Institute for Preventive Medicine

  • Exercise Safely In The Heat

    BE FIT

    Man sitting on bench beside his bike.

    Summer seems like an ideal time to exercise. After all, you don’t have to worry about slipping on ice or wearing extra layers to keep warm.

    But summer comes with its own set of safety issues. Heat illness can affect anyone, even people who are in great shape and healthy.

    What is heat illness?

    Heat illness happens when a person’s body gets too hot. This often happens when a person exercises in high temperatures.

    Heat illness can be mild to severe. Sometimes it’s just a sign that you need to cool off and get out of the sun. But other times, it can be dangerous or life-threatening.

    Time to chill out

    Signs of a mild heat illness include heat rash and heat cramps. A heat rash may be red and look like pimples. Heat cramps are muscle cramps or spasms.

    If you notice either of these signs when exercising, seek some shade and cool off. These are not usually serious conditions.

    People who have heart conditions or who follow a low-salt diet should talk to a doctor if they notice muscle cramps or spasms with exercise. If your heat rash doesn’t go away within a couple of days, see your doctor.

    When the heat is an emergency

    Heat exhaustion may cause:

    *  Heavy sweating

    *  Cold or clammy skin

    *  Feeling weak

    *  Weak but fast pulse

    *  Feeling sick

    *  Headache

    *  Fainting

    *  Dizziness

    If you notice these signs in yourself or another person, don’t wait. Seek shade or go indoors. Put cool, wet cloths on the body and head or take a cool bath. Get medical help if it doesn’t get better within an hour or if the person is throwing up.

    Heat stroke is the most severe kind of heat illness.

    It may cause:

    *  Temperature over 103ºF

    *  Skin that is clammy, hot or red, and even dry to the touch.

    *  Fast and strong pulse

    *  Headache or confusion

    *  Dizziness and/or fainting

    *  Feeling sick

    If you suspect heat stroke, get emergency medical care. Call 911 right away. Move the person to a cooler place. Apply cool cloths to their body. Do not give them anything to drink.

    Sources: Centers for Disease Control and Prevention, American Academy of Family Physicians

    © American Institute for Preventive Medicine

  • Exercise Safely In The Heat 2

    BE FIT

    Man outside drinking water and exercising.

    In the summertime, it’s important to plan ahead. Be aware of the steps that will keep you safe when exercising in the heat.

    Choose your timing

    Exercising in the middle of the day exposes you to the worst of the heat and sun. This increases your risk of overheating. Early morning or evening are the best times to exercise in the heat.

    Dress for the weather

    Light colors and loose-fitting clothing allows your sweat to evaporate and releases heat from your body. A vented hat with a full, wide brim is also recommended.

    Hydrate well

    Make sure you are well hydrated in advance of exercising in the heat. While exercising, take frequent sips of water or a sports drink.  Once you finish, replenish with more water.

    Go slow

    If you are used to exercising indoors or new to exercise in general, go slow at first. Keep your exercise sessions short and low-intensity in the beginning. You may be able to build up gradually as your body adapts.

    © American Institute for Preventive Medicine

  • Exercising When The Days Are Short

    BE FIT

    Man running at dusk with head light.

    December 21 marks the shortest day of the year. If you exercise outdoors, you may find yourself in the dark. Keep these things in mind if you go out at dawn or dusk:

    *  Wear reflective gear and bright colors. Also consider taking a head lamp or flashlight. You want to be as visible as possible and have your own light source to see.

    *  Don’t use headphones. You’ll want your hearing to be sharp when visibility is low.

    *  Go against the flow if you’re walking. Always walk against the flow of traffic. But, if you’re biking, go in the same direction of traffic.

    *  Take a friend if you can. They can keep you motivated and offer extra safety.

    Source: Department of Health and Human Services

    © 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

  • Knees Hurt During Exercise?

    BE FIT

    Man running.

    Knee pain can happen for many different reasons. But if you notice pain in the front of the knee during sports, jumping or running, you could have patellofemoral pain syndrome, also known as runner’s knee.

    What does runner’s knee feel like?

    Runner’s knee usually has one or more of these symptoms:

    *  The kneecap hurts when you touch it.

    *  It feels like the kneecap is grinding or clicking when you move it.

    *  The kneecap or front of the knee hurts after you’ve been active.

    What causes it?

    Runner’s knee is common in athletes, especially young adults and females. It may be caused by:

    *  Tight muscles in the legs, especially the hamstrings and Achilles tendons

    *  A kneecap that is slightly out of place

    *  Thigh muscles that are too weak

    *  Wearing shoes with poor support during exercise

    *  Exercising too hard or too long

    What to know about runner’s knee

    Runner’s knee often feels better with home care. Try these tips:

    *  Use ice packs on the knee for up to 20 minutes, several times a day.

    *  Replace the activity that hurts the knee with lower impact activities.

    *  Lightly wrap the knee in an elastic bandage.

    *  Rest the knee when you can, lifting it up higher than the heart.

    *  Take ibuprofen or naproxen for more bothersome pain, but ask a doctor before taking it more than seven days.

    Prevention matters

    You can help prevent runner’s knee if you:

    *  Stretch all your muscles, especially the legs, before and after exercise.

    *  Do a warm-up before you start vigorous workouts.

    *  Increase your exercise slowly.

    *  Maintain a healthy weight to reduce knee stress.

    See a doctor if knee pain doesn’t get better with a few days of rest and home care. Your doctor can recommend physical therapy, shoe inserts or other treatments to help. Always ask your doctor before starting a new exercise program.

    Source: American Academy of Orthopedic Surgeons

    © American Institute for Preventive Medicine

  • Make Your Summer Workout Easier

    BE FIT

    Feet wearing tennis shoes and a bottle of water on grass.

    You can still enjoy a productive workout during the warmer months. Try these tips:

    1.Start early with water.Don’t wait to start drinking water right before you exercise. Drink water throughout the day to keep your body hydrated. Then, drink additional water during and after your workout.

    2.Go indoors when heat and humidity are too high.Don’t try to brave extreme weather with an outdoors workout. Heat exhaustion and heat stroke are dangerous and can happen to anyone. On heat advisory days, take your workout indoors.

    3.Wear the right clothes.Choose light-colored clothing that is made for sweating and workouts. Many new, lighter fabrics will keep sweat and moisture away, which makes you feel cooler. Cotton clothing is best suited for low-humidity weather conditions.

    4.Shun the midday sun.In the summer, limit or avoid heavy workouts from 10 a.m. to 4 p.m. The sun and temperatures will be hottest during these times. Instead, go out early in the morning or in the evening.

    Source: Academy of Nutrition and Dietetics

    © American Institute for Preventive Medicine

  • Tips For Exercise After Knee Replacement

    BE FIT

    Three older women doing water exercises.

    After a knee replacement, you may want to get back on your feet. Follow these tips when you’re ready to exercise again:

    *  Ask your doctor before you try any new exercise.

    *  Continue to do the exercises your doctor or physical therapist prescribed.

    *  Consider swimming, biking and walking, as they’re easy on the knees.

    *  Limit or avoid high-impact exercise like running, skiing or racquetball.

    Source: American Academy of Orthopaedic Surgeons

    © American Institute for Preventive Medicine

  • Tips For Joining A Gym

    BE FIT

    Older adults using dumb bells in fitness class.

    A gym can be a great option if you like to work out indoors, but out of your house. And they can help you beat boredom if they offer classes and a variety of equipment. Before you join a gym, keep these things in mind:

    Ask the right questions

    The gym staff should allow people to visit and check it out before signing a contract. See if the equipment is clean and well-maintained. You should also ask:

    *  Do you have a membership limit? If they allow unlimited members, the gym could get very crowded at peak times. This could mean waiting in line to use equipment or full classes.

    *  Do classes cost extra? Some gyms include classes. Others charge a fee.

    *  Who are your instructors? Ask if the gym staff, teachers and trainers have fitness backgrounds.

    Pricing it out

    Many gyms have you sign a monthly or yearly contract. Think about how many times per week you will go to the gym. Then divide it up and see how much you will pay each time you work out.

    Find out if you are locked into a long-term contract. What is their cancellation policy?

    Good health is worth the cost of the gym – but only if you use it!

    YMCAs  often have discounted programs for seniors that may be covered as a Medicare benefit at no cost.

    Check out reviews

    Before signing up, search reviews of the gym on the Internet. See what others have to say about the gym’s staff, facilities and equipment.

    This is a good way to get some insider information before you move forward. And don’t let them pressure you into joining before you’re ready. Tell them, “I need to think about it” if you’re not sure yet. Then sleep on it for a day or two and check reviews – before you decide.

    Source: Federal Trade Commission

    © American Institute for Preventive Medicine