HealthyLife Articles

Tag: exercise

Can You Lower Triglycerides Naturally?

SELF-CARE CORNER

Triglycerides are a type of lipid, or fat, in your blood. Everyone has some triglycerides. But high triglycerides, when combined with high “bad” cholesterol and low “good” cholesterol, could be bad for heart health.

How do I know my triglyceride levels?

High triglycerides have no signs or symptoms. The only way to know whether you have high triglycerides is through a blood test.

Ask your doctor how often you should get this test. Most adults need a cholesterol or “lipid” test at least every four to six years. But if you have a family history of heart disease or other risk factors, your doctor may recommend the test more often.

If your cholesterol tests shows that triglyceride levels are high, you may be able to bring them down by making some lifestyle changes.

Heart healthy changes are key

Talk to your doctor about your triglyceride levels. Your doctor may recommend making certain diet and exercise changes to improve your heart health. If you have diabetes, ask your doctor how you can keep blood sugar levels under good control.

Exercise and weight loss

Exercise is great for overall health, and it can lower your triglycerides. Try to walk or do another exercise you enjoy for 30 minutes, five days a week.

Even a small amount of weight loss can improve triglyceride levels. Losing just 5 percent of your weight can boost your health and lower heart disease risk. Ask your doctor or nutritionist for tips on how to lose excess weight.

Limit or Avoid Alcohol

Your doctor may also recommend you limit or avoid alcohol to lower your triglyceride levels.

Prescription Medicine

In addition to making lifestyle changes, prescription medicines may also be recommended to bring triglycerides down.

Sources: Centers for Disease Control and Prevention, National Lipid Association

© American Institute for Preventive Medicine

January 23, 2026
Get Up & Move After Work

WORK LIFE

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

January 23, 2026
Kids, Puberty & Sports

BE FIT

Sports can be a great way for kids to develop social skills, teamwork and resilience. But it’s important to know that athletic ability changes as kids grow.

Growth affects performance

During puberty, boys and girls have a growth spurt that can change their athletic ability. After going through puberty:

* Boys may notice more muscle strength and overall bigger body size.

* Girls often lose some muscle mass. They may temporarily lose some of their speed or agility.

* Kids could feel “clumsy” as they adjust to being taller. The brain hasn’t yet adjusted to this new height and may affect balance skills or body control.

* It may be harder to throw or hit a ball with longer arms.

* Girls may have headaches, mood swings or cramps during menstruation.

Puberty & knee injuries

As kids get taller and heavier, they have a higher risk of anterior cruciate ligament (ACL) injury. The ACL is an important ligament that supports the knee.

ACL injuries can be serious. They may require surgery and can increase the risk of knee arthritis later in life.

Most ACL injuries happen when a person suddenly stops, changes direction, jumps or lands on the ground. They don’t usually happen from a blow to the knee. Sometimes an ACL injury causes a “popping” sound as it occurs.

ACL injuries may cause swelling, severe pain, and inability to put weight on the knee. If your child injures their knee, see a doctor right away.

Positive support is key

Coaches who know about the effects of puberty can help kids. In addition, parents can help their kids by being positive and supportive. Yelling at kids or being put down may cause them to quit their sport. Remember that changes caused by puberty are only temporary.

Source: American Academy of Pediatrics

© American Institute for Preventive Medicine

January 23, 2026
Exercise Your Calories Away

Weight Control

Research has shown that dieting alone will not produce permanent weight loss. Any successful weight-loss program should emphasize both what you eat and how you exercise. Don’t just sit around wondering when those extra pounds will come off. Check with your physician first to see if you’re ready for exercise, then get moving with the “moderate” and “vigorous” calorie burners in the following table.

© American Institute for Preventive Medicine

January 23, 2026
Fitness In Flight

Healthy Travel

Sitting in a narrow, crowded airplane seat for hours causes cramped and achy muscles, swollen feet, and fatigue. And anyone who has a problem with circulation in his or her legs runs a risk of thrombophlebitis when sitting for long periods of time. Fortunately, there are ways to prevent the typical aches and pains travelers frequently experience during long flights. One is to charter your own plane and stretch out in comfort. If you’re like most people, however, a private plane is probably beyond your means. Instead, you can try to reduce stiffness with the following exercises.

* Tense your feet for 5 seconds, then relax them. Repeat with each muscle group, including your calves, thighs, buttocks, shoulders, neck, forearms, and hands.

* Drop your head forward. Then slowly move it to your right, and continue rotating your head, to the back, to the left, and to the front again. Repeat four times. Then reverse direction, and repeat five times.

* Raise both shoulders, then move them back, down, and forward in a circular motion.

* Reaching toward the ceiling, stretch your right arm. Then repeat with your left arm.

To promote circulation in your legs:

* Flex and extend your feet, pointing your toes up and down.

* Try to get up and walk at least once every 2 hours, if possible. You should also make an effort to breathe slowly and deeply. Aircraft air is lower in oxygen than outdoor air, and deep breathing helps you to get enough oxygen into your blood and avoid fatigue or sluggishness.

© American Institute for Preventive Medicine

January 23, 2026
Debunking Myths On Exercise And Weight Loss

Weight Control

Exercise is a critical component in any effective weight-control regimen. Unfortunately, some people have misconceptions about weight and exercise. Here are some of the more common popular fallacies.

Myth: Exercise increases your appetite.

Fact: Appetite is actually more manageable after exercise. Furthermore, any slight increase in food intake from physical exercise is more than offset by calories expended by the exercise.

Myth: In order for exercise to be worthwhile, you must work out every day.

Fact: Three times a week for around 20 minutes each time will burn off a significant number of calories. (Of course, if you exercise longer-say, 45 minutes to an hour–you’ll bum even more calories.)

Myth: Exercise must be extremely vigorous to achieve weight loss.

Fact: Moderate exercise like walking, if done on a regular basis, can be effective. Daily 30-minute walks can burn up to 15 pounds a year.

Myth: Only aerobic exercise burns calories.

Fact: Aerobic exercise (cycling, walking, swimming, etc.), speed up your metabolism for 4 to 8 hours after you stop exercising, so calories will be burned when you exercise and after you finish working out. Nonaerobic exercise like weight lifting, burns calories when you exercise and adds lean muscle tissue, which burns more calories than fat. Both types of exercise are important components of fitness.

Myth: The more you sweat, the faster you lose weight.

Fact: There is no benefit to excessive sweating. It can even be dangerous. So don’t overdress for exercise, and don’t wear “sauna suits.”

© American Institute for Preventive Medicine

January 23, 2026
Save By Staying Healthy

Medical Care

An ounce of prevention is worth more than a pound of cure. The healthier you are, the less you will need to pay for medical care. Also, the state of your health is one of the main factors in setting the cost of health and life insurance.

Don’t send money up in smoke.

Cigarette smoking is bad for your health. It’s bad for your wallet, too. A person who smokes two packs a day spends over $3,000 a year just on cigarettes. Hundreds of dollars more are spent on extra dental and medical costs. The cost of health, life, and disability insurance is about 30% higher for persons who smoke.

Weight does matter.

Obesity is a leading cause of preventable death. Losing weight can lower the risk for type 2 diabetes, heart disease, and other chronic diseases. These can cost you and your employer a lot of money to treat. Obese persons who buy health insurance on their own may have to pay more. Insurance companies may even turn them down.

Be fit at little or no cost.

Take part in fitness programs at work. Join a mall walkers program. Walk with a friend. Follow along with fitness programs on TV. Or, if you have a stationary bike, ride it while you watch TV. Being active every day is a huge investment in your health.

Look at your genes.

Find out what health problems both sides of your family have or had. Start with your parents, brothers, and sisters. Then find out about ones your grandparents, uncles, aunts, and first cousins have or had. Once you know what health problems run in your family, talk with your doctor. He/she can suggest ways to lower your risk of getting them.

Don’t back quacks.

Find out about products and treatments that don’t work or could cause harm fromwww.quackwatch.organdwww.fda.gov. Don’t waste money on things that don’t help.

Be savvy about AD-vice.

Check with your doctor before you follow advice from Web sites and ads that promote products. Many are costly and give little or no benefit.

Detect to protect.

Have screening tests and exams that can help detect health problems in early stages when they are easier and less costly to treat. Follow your doctor’s advice.

Money well spent.

If you have no health insurance or your health plan does not pay for screening tests or doctor visits, it is still important to have them. Paying for these now could save you thousands in medical costs in the future. Tests may cost less than you think.

Know thy “health self.”

The more you know about your health problems, the easier it is to make informed choices about how to take care of them. Find out what you need to do from your doctor. Get reliable facts, too, from trusted sources.

Follow your doctor’s treatment plan.

This helps to improve your health. It helps keep problems from getting worse. For example, keeping blood pressure under control can reduce the risk of having a stroke or a heart attack.

A shot in the arm for your health.

Get vaccines, as needed, to prevent illnesses. This applies to children, as well as adults. The Centers for Disease Control and Prevention give guidelines for vaccines every year. Find out what they are atwww.cdc.gov/vaccines. Also, if you plan to travel to other countries, find out what vaccines you should get. Find out fromwww.cdc.gov/travel.

Know about the Vaccines for Children (VFC) Program.

Your children may be able to get free or low-cost vaccines. Find out fromwww.cdc.gov/vaccines/programs/vfc/default.htm.

© American Institute for Preventive Medicine

January 23, 2026
Six Ways To Build Better Brainpower

Mature Health: Over Age 50

Research shows that older adults who lead active, stimulating lives keep their brains fit and healthy, too. Your mind needs “exercise,” just like the rest of your body.

Some mind-stimulating tips include:

* Learn something new-or try something different-every day. Studies show that curiosity keeps people mentally sharp.

* Play mind-stretching games such as Scrabble, chess, and cards.

* Do the crossword puzzle in the daily newspaper.

* Read books and magazine articles about subjects of interest to you.

* Attend lectures, plays, and exhibits, and watch educational television.

* Use memory aids, such as appointment calendars, “to do” lists, and Post-it notes.

Also, concentrate on what people say, repeat what you want to remember out loud, and associate an action with an object (like leaving your tote bag near the door so you remember to take it with you when you leave).

© American Institute for Preventive Medicine

January 23, 2026
Cardiac Rehab

Heart & Circulation Problems

Ask your doctor if taking baby aspirin is a good heart health decision for you.

Cardiac rehab benefits persons who have had a heart attack, heart surgery, or who have heart disorders, such as angina.

If you or a family member needs cardiac rehab, follow your doctor’s advice. Rehab includes exercise therapy, counseling, and learning ways to reduce the risk for further problems.

To help prevent heart disease: Get to and stay at a healthy weight; do regular exercise; don’t smoke and avoid secondhand smoke; and keep your blood cholesterol, blood pressure, and blood sugar levels under control.

Regular physical activity lowers the risk of heart attacks, but people who are normally inactive who shovel snow, run to catch a bus, etc. are at a greater risk of having a heart attack. Try not to overexert yourself, especially if you are out of shape.

© American Institute for Preventive Medicine

January 23, 2026
Diabetes Prevention

Diabetes Education

Step 1: Lose weight if you are overweight.

* People at risk of type 2 diabetes may be able to delay or prevent it by losing five to seven percent of their total body weight.

* Aim to lose one pound a week.

* Ask family and friends to support you.

Step 2: Make wise food choices.

* Control food portions.

* Reduce serving sizes of high fat and high calorie foods.

* Increase the amount of veggies (especially nonstarchy veggies, like leafy greens), and fiber that you eat. Choose fruit for desserts.

* Avoid sugar sweetened beverages, such as regular soda and sweet tea.

* Limit your sodium intake to 1,500 mg a day.

Step 3: Be physically active every day.

* If you are not already active, start slowly.

* Build up to at least 30 minutes a day of a moderate-intensity physical activity five days a week.

Action Step:Keep a log of what you eat and how much you exercise. It will help you stay on track.

© American Institute for Preventive Medicine

January 23, 2026