HealthyLife Articles

Tag: Exercise Safety

Cold Temps & Exercise: A Great Pair

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Has cold weather got you hiding under the blankets? Don’t let it turn you into a couch potato. Your body needs exercise year-round to be healthy. And, exercising in the cold can be enjoyable if you know how to prepare for it.

Why cold weather workouts are cool

Cold air can be refreshing! Stepping out into a chilly day may help you stay moving. There’s no sweltering heat or sticky humidity to slow you down. If fact, the lack of heat may help you work out a little longer and harder. You could burn even more calories and give your energy levels a boost.

Getting out in the daylight can improve your mood. This can help you get through the long winter with good mental health. Your immune system will thank you, too. Just a few minutes a day of exercise may help you stave off colds and flu.

How to work out when it’s cold

Not sure what you should or shouldn’t do in the winter? Try these activities:

* Brisk walking or hiking

* Ice skating

* Sledding

* Cross-country skiing

* Snowshoeing

Safety first

Staying warm and dry is key during winter workouts. Hypothermia and frostbite are dangerous and are more likely to happen if you’re not properly dressed for the weather. These steps can help you avoid getting dangerously cold:

* Use a moisture-wicking fabric as the first layer against your skin. Never use cotton, as it traps moisture and will make you feel colder.

* The next layer should be a warm material, like fleece.

* The outside layer of clothing should be windproof to keep out moisture and chilly gusts.

Don’t forget to drink plenty of water! Even if you don’t feel hot, your body needs hydration during exercise.

Indoor workouts work, too

If it’s simply too cold, icy or otherwise unsafe to exercise outdoors, you can still get off the couch and get healthier. Indoor workouts include:

* Going up and down stairs

* Dancing

* Vacuuming, mopping or other active housework

* Roller skating

* Yoga

* Workout classes at a local gym or community center

People who have had a heart attack or stroke, or are at risk of either one, should ask their doctor about safe ways to exercise.

Signs of hypothermia

Hypothermia means the body temperature has dropped too low. Seek immediate care and/or go to an emergency room if hypothermia is suspected. Signs to look for include:

* Sudden clumsiness, lack of coordination

* Confusion

* Shivering

* Sleepiness

* Slurred speech

* Very cold feet or hands

Source: American Heart Association

© American Institute for Preventive Medicine

January 23, 2026
Don’t Let Shin Splints Stop You

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If you’ve ever felt aching or shooting pain up the front of your lower legs after running, it could be shin splints. Though it’s usually not serious, it can be painful enough to stop even the most dedicated exerciser.

If you get shin splints, try these tips:

*Switch to lower impact exercise.Until the pain goes away, try swimming, biking, or using an elliptical machine, so you put less pressure on your legs.

*Wear proper shoes.If you’ve had the same running shoes for years, it may be time for a new pair. Support wears down over time, causing pain in the feet and legs. Make sure you have enough support under the arch and heel areas.

*Ice the area.Apply ice packs for up to 20 minutes at a time, a few times a day, to help with pain.

If the pain doesn’t go away, see your doctor. Sometimes shin splints may be a sign of a small bone break or inflammation of tendons in the legs.

Source: American Academy of Orthopedic Surgeons

© American Institute for Preventive Medicine

January 23, 2026
Exercise Addiction: Are You At Risk?

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Many women think that with achieving a fabulous figure like fashion models comes happiness, wealth, and the ideal mate. They will often exercise to a dangerous point in pursuit of “their dream body,” say Dr. Julia Samton, a neuropsychiatrist, and Certified Personal Trainer Franci Cohen who speak out about the dangers of pushing yourself past your limit.

“For some girls, this desire for that picture-perfect life can lead to exercise addiction-the beginning of this quest for perfection,” says Dr. Samton.

Typical symptoms of someone who is letting exercise take over her (or his) life:

*Intention effects.The amount of exercise or length of exercise sessions is longer than originally intended.

*Time.Large amounts of time are spent exercising and conflict with other areas of life.

*Continuance.The person will continue to exercise even with persistent physical or psychological issues that are made worse from exercising, such as a recurring injury.

“The biggest red flag,” according to Dr. Samton, “would be when exercise starts to interfere with one’s occupational, social, and overall functioning. It’s at this point that treatment is recommended.”

“Cognitive behavioral therapy can be helpful, but seeking a therapist with experience in exercise addiction is crucial. For extreme cases, there are inpatient treatment facilities,” says Dr. Samton.

© American Institute for Preventive Medicine

January 23, 2026
High-Intensity Workouts Aren’t Always Best

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High-intensity workouts aren’t always best

When it comes to exercise, is harder and longer always better? No, according to two studies recently published in the academic journal, Heart.

The first study found that those who performed the most strenuous daily exercise were more than twice as likely to die of a heart attack or stroke. The second study found that men who exercised intensely for more than five hours a week were more likely to develop an irregular heartbeat later in life.

So what’s the best exercise to do? Strive for moderate intensity exercise. You develop a fast heart rate while doing this type of exercise, but you should still be able to talk while doing the activity.

Moderate exercise = longer life

Studies show if you do seven hours of moderate intensity exercise each week, you will lower your risk of dying early by 40 percent. This is compared with those who exercise 30 minutes or less per week. If seven hours a week is too much for you, aim for 150 minutes per week. This amount of exercise also produces similar benefits.

Before you start any exercise program, talk with your doctor about what’s best for you.

Source: CDC and World Health Organization

© American Institute for Preventive Medicine

January 23, 2026
How Does Your Heart ‘Rate’?

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When it comes to getting a good workout, no two people are alike. Age, health status, fitness level, and many other factors can play a role in how hard you can – or should – exercise.

Your target heart rate can tell you if you’re exercising hard enough to burn calories, but not too hard. Your target heart rate is how fast you want your heart to beat during exercise.

You can find your target heart rate by following these steps:

1. Get a stopwatch or use a watch or clock that has a second hand.

2. Periodically during exercise, put two fingers on a pulse point. This can be the inside of your wrist on the thumb side, the inside of your elbow, or the side of your neck.

3. Count how many times your heart beats in 60 seconds.

Next, find your age in the chart and see if your heart rate is within the target heart rate zone listed. If it’s higher than the zone, take your workout down to an easier level. If it’s below, you may be able to exercise a little harder.

If you’re just starting out with exercise, aim for the lower end of the range. After a few weeks, you can gradually work up to a higher heart rate within the zone.

People who have heart conditions or other health problems should discuss any exercise or fitness activities with their doctor before starting. Certain medications that treat heart and blood pressure disease can cause a lower heart rate. Discuss your medications with your physician before trying to reach your maximum heart rate.

Heart rate and blood pressure explained

Heart rate and blood pressure are not the same thing. Blood pressure is the force of blood moving through your body. Heart rate or pulse is simply the number of times your heart beats per minute.

A faster heart rate does not necessarily mean your blood pressure is rising. When the heart rate speeds up, blood vessels get bigger, allowing more blood to move through. This means many people can safely raise their heart rate during exercise without affecting their blood pressure.

Talk to your doctor about blood pressure and get it checked yearly. Most people with high blood pressure can and should exercise with their doctor’s approval.

Source: American Heart Association

© American Institute for Preventive Medicine

January 23, 2026
If You Have A Cold, Should You Exercise?

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Yes and no. Moderate exercise (30 minutes a day, on most, if not all, days of the week) actually lowers your risk for respiratory infections, said David C. Nieman from the American College of Sports Medicine. But prolonged, intense exercise, on the other hand, can weaken your immune system and allow viruses to gain a foothold and spread. If you’re already sick with a respiratory infection (common cold or flu), approach exercise cautiously during your illness. To help you decide whether to hit the gym or stay in bed, Dr. Nieman says this:

DOexercise moderately if your cold symptoms are confined to your head. If you’re dealing with a runny nose or sore throat, moderate exercise is okay. Intense exercise can be continued a few days after symptoms go away (in cases of the common cold).

DON’tsweat out your illness. Exercise during an illness does NOT help cure it.

DOstay in bed if your illness has spread beyond your head. Respiratory infections, fever, swollen glands, and extreme aches and pains all indicate that you should rest up, not work out.

DON’tjump back in too soon. If you’re recovering from a more serious bout of cold or flu, gradually ease back into exercise after at least 2 weeks of rest.

“In general, if your symptoms are from the neck up, go ahead and take a walk,” said Dr. Nieman. “But if you have a fever or general aches and pains, rest up and let your body get over the illness.”

© American Institute for Preventive Medicine

January 23, 2026
More Than A Bump On The Old Noggin

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You’re hearing more about sports-related concussions. Why? Because there are simply more of them. Like 3 million each year, says the CDC.

Does anyone suspected of having a concussion need a CT or MRI scan right away? Dr. Howard Derman, director of the Methodist Concussion Center in Houston, explains. While there is damage to the brain cells in a concussion, the damage is at a microscopic level and cannot be seen on MRI or CT scans. The injured brain looks normal on these tests, even though it has been seriously injured. Even if a CT scan or MRI shows you’re “okay,” your doctor should also perform a physical exam.

The signs and symptoms of concussion can appear immediately after the injury or may not appear until days after. Some of the many apparent signs to note are these:

* Appears dazed or stunned

* Answers questions slowly

* Has nausea or vomiting

* Feels sensitivity to light or noise

* Cannot recall events prior to the hit or fall

With a concussion, athletes need to be medically cleared to return to activity. The brain is bruised. It needs time to heal.

© American Institute for Preventive Medicine

January 23, 2026
Safe On 2 Wheels

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Cycling is a good form of exercise. But with more than 1.4 million injuries reported in 2012 according to the Consumer Product Safety Commission, riders need to be safety conscious before hitting the pavement (literally).

The American Academy of Orthopaedic Surgeons offers cycling safety rules:

* Use a bicycle that is the proper size.

* Make sure you are fit enough to ride before you start pedaling.

* Change riding positions to reduce stress on pressure points on your body and avoid overstressing muscles.

* Always wear a helmet approved by the American National Standards Institute (ANSI). It should fit snugly but comfortably and not obstruct vision.

* Check your bicycle’s mechanical components regularly (brakes, tires, gears).

* Follow traffic signs and lights. Signal your turns so drivers can anticipate your actions.

* Ride in the direction of traffic. Be aware of all surroundings.

* Use caution on uneven or slippery surfaces.

* Do not listen to music with head phones, talk on your phone, text or do anything else that can obstruct your hearing and vision.

* Avoid loose clothing. Wear padded gloves and appropriate footwear. Never wear flip flops. Use padded cycling shorts for longer rides.

* At night, wear bright fluorescent colors; make sure to have rear reflectors. Both a working tail light and headlight should be visible from 500 feet away.

© American Institute for Preventive Medicine

January 23, 2026
Soothe Sore Muscles After Exercise

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Exercise can make you feel great. But after a hard workout, sore muscles can be uncomfortable. A little soreness is normal and healthy, especially after trying a new activity or pushing yourself a little harder.

Don’t let post-exercise pain get you down! You can get through it and reach a new level of fitness with a few tips:

*Warm up.Don’t jump right into exercise with cold muscles. Doing a lighter or slower version of your workout first will get muscles warm and increase blood flow. This can help avoid injury too.

*Cool down and stretch.Don’t stop exercise abruptly. Instead, slow down your activity until your heart rate feels normal and you can talk easily. After you’ve exercised, stretch! This is the perfect time to increase flexibility and help lower the chance of soreness.

*Drink water.It helps keep your joints and muscles hydrated and prevents cramps. Drink before, during and after your workout.

*Give muscles a break.Give muscles about two days to rest and heal before you exercise them again. For instance, work leg muscles one day and arms the next. Don’t do the same exercise day after day. Muscles need about 48 hours to repair and heal.

*Be sure you’re doing it right.If you’re new to certain exercises, don’t be afraid to ask someone who can help! Ask a fitness expert or personal trainer or watch videos. Exercise machines and routines can cause injuries if they’re not done properly.

*Don’t push too hard.It’s easy to get caught up in a new exercise routine. You may want to get into shape as quickly as possible. But doing too much too quickly can mean lots of soreness and even an injury. If you think your exercise routine is too easy, increase the time or intensity slowly. Always ask your doctor about safe exercises you can do if you have any health conditions.

Listen to your body!

A lot of soreness or pain isn’t necessary or normal. If you think you have a strained or sprained muscle, tryRICE:

Rest:Don’t use the sore muscles, if possible.

Ice:Apply ice packs to the problem area for a few minutes at a time.

Compression:Use sports bandages or wraps.

Elevation:Raise the affected body part, such as a foot, up above your heart for two to three hours each day.

See a doctor if the pain is extreme, gets worse or doesn’t go away after a week.

Source: American Academy of Family Physicians

© American Institute for Preventive Medicine

January 23, 2026
The Downside Of Skiing: Falls And Spills

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If you find yourself heading downhill on skis, but you’re swooshing down on your backside because of a fall, you’ll be glad you prepared for the inevitable spills.

According to the American College of Sports Medicine, falls account for up to 85% of skiing injuries. The majority of those injuries are sprains, broken bones, cuts, and dislocations-and now more knee injuries because mid-calf plastic ski boots are protecting ankles.

Thirty to 40% of ski injuries affect the knee area, most likely the MCL (medial collateral ligament). This trauma often occurs with slow twisting falls or when beginners maintain a snowplow position for lengthy periods and stress the ligament. If skiers catch an edge (when the lower leg is suddenly twisted away from the upper leg) or skis separate, the foot is forced away from the body, which causes a distraction force on the inside of the knee.

Another common knee injury is rupture of the anterior cruciate ligament (ACL), which can be caused by a backward fall as the lower leg moves forward. Catching an edge causes a sudden external rotation below the knee, which can cause the ACL to become sprained or snap (5 times more common in women skiers).

Your pre-conditioning program should include 4 elements: endurance, strength training, flexibility, and balance. Aerobic fitness is the key to preventing the end-of-the-day injuries. Cross training, which includes multiple sports and activities, will help with cardiovascular endurance, while strength and flexibility focusing on the legs is vital for injury prevention, says Scott M. Levin, MD, a board-certified orthopaedic surgeon and sports medicine specialist.

“Besides conditioning, skiers need to warm up and stretch before starting down the hill because cold muscles are more prone to injury,” notes Dr. Levin. Warm up with jumping jacks, running, or walking in place for a few minutes and then stretch your hamstrings, hip flexors, and quadriceps.

© American Institute for Preventive Medicine

January 23, 2026