HealthyLife Articles

Tag: exercise

Ways To Improve Heart Health

HEALTHY EATING

(With ingredients in the foods you already eat)

Poor diet increases the risk of high blood pressure, high cholesterol, and poor circulation-3 major factors that affect overall heart health. Know which nutrients and foods in your diet may decrease risk for heart disease-the number one cause of death in the U.S.

Phytosterols:Compounds similar to cholesterol that are found in all edible plants. They help reduce low density lipoprotein (LDL) cholesterol, which is a main risk factor for heart disease.

Cocoa flavanols:Can help maintain the elasticity of blood vessels, which contributes to normal blood flow. Quite simply: dark chocolate.

Omega-3 fatty acids:Primarily found in fish. Have been shown to decrease triglyceride levels, potentially lowering blood pressure.

Hydroxytyrosol:An antioxidant found in olive oil, protects blood lipids (fats) from oxidative damage.

Blueberries: May reduce high blood pressure.

Oat beta-glucan:Daily consumption of at least 3 grams (your morning cereal) effectively lowers cholesterol.

Grape seed extract:Shown to support blood pressure within a normal range. This is ground up seeds from red wine grapes.

Vitamin K:Helps to keep excess calcium out of blood vessel walls and improve cardiovascular health. Found in green leafy vegetables.

Dairy:Daily consumption of low-fat milk products decreases the risk of high blood pressure.

Almonds:Improves serum fatty acid profiles and decreases the overall risk of heart disease (a handful a day).

Walnuts:Good source of omega-3 fatty acids and alpha linolenic acid (ALA) which help your heart by preventing dangerous heart rhythms that can lead to heart attacks.

© 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
Smart Ways To Exercise During Pregnancy

Pregnancy & Prenatal Care

Exercise can help ease muscular aches and pains and other discomforts women sometimes experience during their pregnancies. Yoga, walking, swimming, and other forms of low-impact or stretching exercises are best.

Follow your health care provider’s advice for exercising during your pregnancy. General guidelines for exercising during pregnancy follow:

* You can usually do the same forms of exercise you did before your pregnancy, but don’t go to extremes.

* Check your pulse when you exercise. In general, your heart rate should stay below 140 beats a minute.

* Avoid any sport or activity with the risk of a hard fall, such as horseback riding and water skiing.

* Don’t do exercises that involve jumping, twisting, or bouncy motions.

* Don’t become overheated. Drink water before, during, and after you exercise. Make sure you get an extra 4 to 8 ounces of water for every 15 minutes of active exercise. Drink more fluids in warm weather or if you sweat a lot.

* After the 20th week of pregnancy, avoid exercises in which you lie flat on your back.

© American Institute for Preventive Medicine

January 23, 2026
Tips For A Healthier, Easier Pregnancy

Pregnancy & Prenatal Care

Healthy moms tend to have healthy babies. If you plan to become pregnant, take the following steps to help your baby get off to a good start.

* Have a complete medical exam, including a gynecological exam. A number of medical conditions, including obesity, high blood pressure, diabetes, smoking, alcohol use, nutritional deficiencies, and Rh negative blood factor (after the first pregnancy) can jeopardize the health of mother and child.

* Check with your doctor about the effects of any prescription or over-the-counter medication you take.

* If you have a chronic medical condition, ask your doctor how it may affect your pregnancy and whether or not you should change or adjust your medication.

* If you use an IUD or take birth control pills, use an alternative form of birth control for 1 to 2 months before trying to become pregnant.

* If you’re markedly overweight, plan to lose excess pounds before becoming pregnant.

* Exercise regularly.

* Consider genetic tests or counseling if you or your husband has a family history of genetic disorders, if you are 35 or older, or if your husband is 50 or older.

You and your baby will do best if you follow these guidelines.

* Ask your doctor or a dietitian to outline a meal plan that meets the special nutritional needs created by pregnancy.

* Avoid caffeine, alcohol, nicotine, and illicit drugs, as they can harm you and your unborn baby.

* Consult your doctor before taking any medication.

* Ask your doctor what prenatal vitamin/mineral supplement you should take.

* Follow your health care provider’s advice about weight gain. The amount of weight you gain should depend on your pre-pregnancy weight and health status, as well as your ethnic background. If you are very overweight, plan to lose excess pounds before you get pregnant.

* Continue to exercise in moderation.

* Practice relaxation and other stress management techniques. (Doctors think emotional stress may constrict the blood supply to the uterus and placenta, the baby’s only source of oxygen and nutrients.)

* Enroll in childbirth preparation classes.

* If you own a cat, arrange for someone else to empty the litter box. Cat excrement can transmit a disease called toxoplasmosis. If you’re infected while pregnant, your baby may be stillborn, born prematurely, or suffer serious damage to the brain, eyes, or other parts of the body.

© American Institute for Preventive Medicine

January 23, 2026
Be Physically Active

Healthylife® Weigh

Part 5

All physical activity has benefits for the body and mind. This section will help you find reasons to be active that go beyond weight management. This section will also help you to:

* Add variety to the physical activity you already enjoy.

* Value different types of activity that have different benefits.

* Make a plan to be more physically active.

* Manage time and other barriers to do physical activity.

* Develop a healthy relationship with your body.

* Appreciate what your body is capable of doing.

HealthyLife® Weigh

QUICK LINKS: PART 5

Current Exercise Habits

Find Reasons to Care About Physical Activity

Mental Health

Energy, Learning, Focus

Physical Health

Exercise and Sleep

Reduce Sit-Time

Do Activities You Enjoy

Types of Physical Activity

Cardio Training

Resistance Training

Stretching & Rehabilitation

Yoga

Massage

Avoid Injury

Appreciate the Journey

Set Fitness Goals

Plan Physical Activity

Tackle Limitations

Injury and Disability

Manage Your Time

Set Up for Success

What Are You Waiting For?

Responsibility for Change

Create “If, Then” Plans

Exercise and Eating

Eating and Body Image

How Do You View Your Body?

Identify Disordered Eating

Review and Prepare

© American Institute for Preventive Medicine

January 23, 2026
10 Habits For Healthy Weight

SELF-CARE CORNER

1. Drink more water. Staying hydrated can give you more energy to be active.

2. Don’t drink soda. Sugary drinks add extra calories and no nutrition. Try to cut back or skip them all together.

3. Get exercise. Don’t worry about getting exercise every single day. If you miss a day or two, start again. Don’t give up.

4. Eat more fruits and vegetables. Replace high-calorie foods like French fries, potato chips or processed foods with fresh or frozen fruits and veggies.

5. Focus on sleep. Being rested helps control hunger and may help you prevent weight gain.

6. Eat only when hungry. Treats are tempting but save them for special occasions.

7. Control food portions. Start with small amounts of food on your plate and eat slowly. Then, go back for more food only if you’re still hungry.

8. Keep a food diary. Write down everything you eat. This may help you understand where you could make better food choices. You can also use an app on your phone or computer to do this.

9. Don’t eat in front of the TV. Instead, eat without distractions at a table. This can help you avoid mindless overeating.

10. Try strength training. Exercises like leg lifts and push-ups build muscle. This helps you burn more calories, even while resting.

Look for more healthy, proven ways to lose weight atwww.familydoctor.org. This website has advice on healthy food choices, exercise basics, and more.

© American Institute for Preventive Medicine

January 23, 2026
5 Ways To Fight Childhood Obesity

FAMILY LIFE

Parents should set the example and be persistent, said Dr. Felipe Lobelo, who specializes in nutrition, physical activity, and obesity at the CDC.

1.Eat more fruits and vegetables.Serve vegetables your kids are most likely to eat.

2.Spend less time in front of a screen.Place limits on the amount of time kids spend in front of a TV or computer-no more than 2 hours a day is a good guide.

3.Exercise more.Just play outside for at least an hour a day.

4.Eliminate sugary drinks.Avoid soft drinks, juices, and energy drinks. Encourage kids to drink water.

5.Set the example.Good eating habits start at home.

© American Institute for Preventive Medicine

January 23, 2026
Agility Means Mobility

SELF-CARE CORNER

Want to be able to move around well as you age? Finding it more difficult to get down on your knees (and get up)? Interested in keeping your joints strong and flexible to meet the demands of daily life?

Join the club. Without our ability to get around, all kinds of health problems set in, according to the CDC. MySilverAge.com challenges not just seniors but everyone else to work out to improve mobility with these 3 functional fitness workouts:

*Use sandbells to minimize strain.While exercise equipment such as dumbbells strengthen arms, many weights can place too much strain on the hands. A sandbell-a weighted, contoured fabric bag filled with sand-is an easier alternative for older adults and others who have trouble gripping items, because they offer customizable weight and grip for strength exercises, while minimizing stress and strain on hands.

*Use interval training for quick bursts of energy.Children tend to have short bursts of energy followed by periods of rest before they start again. Keep up with the kids with interval training. Walk on a treadmill at a normal speed for 5 minutes, then increase to a more challenging pace for 1 minute and repeat.

*Use an exercise ball for better balance.Good balance is vital for safe walking, stair climbing, and avoiding falls. Use an exercise ball in place of a chair during traditional workouts, such as lifting weights, to help improve balance. The instability of the ball forces all the body’s muscles to work together to support stability and steady balance.

© American Institute for Preventive Medicine

January 23, 2026