HealthyLife Articles

Tag: fit

Different Shoes For Different Sports

BE FIT

If you play sports, shoes are important. Wearing the wrong shoes can sideline you with foot injuries and pain. Follow these guidelines to keep feet happy.

Basketball, tennis and volleyball shoes should have:

* A thick, stiff sole that absorbs impact

* High ankle construction for quick changes in direction

* Lighter weight with a sole designed for quick starts and stops

Soccer shoes should have:

* A good quality footbed to support your arch type

* The correct stud type for the ground you play on: soft, hard, firm or turf

* Molded rubber cleats

Football and lacrosse shoes should have:

* High ankle support, especially for linemen and players who move side to side

* Good traction on a grassy field in wet and dry conditions

* Proper fit – don’t use hand-me-downs

Baseball and softball shoes should have:

* Support to prevent arch pain

* No metal baseball spikes for athletes younger than 13

* Multi-cleats for children ages 11-15

Running shoes should have:

* Good shock absorption for high-impact forward motion (not side motion)

* The right arch type for you (high, medium, low)

Source: American Podiatric Medical Association

© American Institute for Preventive Medicine

January 23, 2026
Workout Wear 101

BE FIT

Wearing the right gear when you exercise can make a big difference. Clothes that are uncomfortable might stop you from finishing your workout. But clothes that feel great may keep you moving longer!

* Choose moisture-wicking shirts and shorts. Cotton can absorb sweat, leaving you feeling wet and weighed down.

* Invest in well-fitted workout socks. Socks that shift can cause blisters. Cotton socks can also cause chafing and discomfort.

* Don’t buy tight shoes. As you exercise, your feet may swell. Make sure your shoes have enough room for your feet.

Source: American Heart Association

© American Institute for Preventive Medicine

January 23, 2026
How To Buy Sports Shoes That Fit

Fitness

A carpenter needs a saw, a painter needs a brush, and an accountant needs a calculator. And anyone who’s serious about fitness needs a good pair of shoes (or several, if you’re active in more than one activity besides swimming). The right shoes can make the difference between comfort and discomfort, between safety and injury, between performing well and not performing well.

Consider these factors before you buy activewear shoes.

* Are the shoes suitable for the sport or activity for which you intend to wear them? Walking, hiking, racquetball, tennis, aerobics, and so forth require differently designed footwear. But you may want to consider cross-training shoes, suitable for several different activities.

* Can you wiggle your toes in the shoes while sitting and standing? (You should be able to.)

* Does the widest area of your foot correspond to the widest area of the shoe? (To find out, try this: Stand on a piece of paper, bend down, and trace a line around each shoe with a pencil. Then slip off your shoes, stand in the same place, and trace a line around each foot with a different colored pencil. If at any point the outline of your feet is larger than the outline of your shoes, you’re squeezing some or all of the bones, ligaments and muscles in each foot.)

* Do the inner seams rub against your foot? (They shouldn’t.)

* Does the shoe have a firm heel cradle and arch support?

* Does the shoe provide adequate shock absorption?

* Are the shoes comfortable when you move from side to side or when you walk or jump? Test these movements before you buy.

Good shoes don’t need to be “broken in.” The shoes you buy should be comfortable from the start.

© American Institute for Preventive Medicine

January 23, 2026
Stretch To Ease Stress

Stress Management

Simple movements help relieve tension.

Stress doesn’t only wreak havoc on your mind; it can cause aches and pains in your head, neck, shoulders, and back. Research says that daily stretching can reduce muscle tension, increase blood flow, and improve range of motion and coordination.

Stretching safety tips:

* Warm up your muscles. This makes them more flexible and lowers the chance for injury. For example, walk for a few minutes while gently swinging your arms.

* Stretch-hold-release. Hold each stretch for at least 10 to 30 seconds. Repeat each stretch at least three times.

* Gain without pain. Use slow and steady motions to the point of mild discomfort. If you feel pain, you went too far. Stretching should not pinch, pull, or snap anything. Bend your joints slightly when you stretch.

* Do not bounce when you stretch. This can tear muscles.

Sample stretches:

Upper body stretch: Standing or seated, raise your arms above your head and interlace your fingers. With your palms facing upward, push slightly back and up. Hold for 10 to 30 seconds. Repeat three times.

Sitting hamstring stretch: Sit on the floor. Stretch your right leg out directly in front of you with your toes pointed up. Place your left foot against your right thigh. Slowly reach forward to grasp the tips of your right toes. Bend from the hip. Hold for a count of 10. Repeat three times. Do the same exercise, switching leg positions.

Action Step

Take 15 minutes, daily, to stretch all major muscle groups (neck, shoulders, arms, abs, lower back, butt, and legs).

© American Institute for Preventive Medicine

January 23, 2026
Choosing A Doctor Or Health Care Provider

Medical Care

Finding the right doctor or health care provider for you is a big part of your medical care. Don’t wait until you get sick to find one. When you look for or change doctors, follow these tips:

* Look for one who accepts your health plan. Check with the plan. Ask the person at work who handles employee benefits.

* If you belong to a managed care plan, get a list of providers who work with the plan. Health Maintenance Organizations (HMOs) and Preferred Provider Organizations (PPOs) are two types of managed care plans. The doctor(s) you see now may be on your HMO or PPO list.

* Ask relatives and friends for doctors they trust and have given them good medical care.

* Find out if a doctor is taking new patients. Check with your health plan. Call the doctor’s office.

* Look for a doctor you can relate to. How do you want medical decisions to be made? The doctor alone? You and the doctor together? Find one that meets your needs.

* Ask about office hours and staffing. Ask how many patients are scheduled to be seen in an hour and how long they usually wait to see the doctor.

* Ask how payment is handled. Must you pay at the time of your visit or can you be billed?

* Find out what other providers serve as backups when the doctor is away. Ask what you should do at non-office hour times.

* Find out which hospital(s) the doctor or provider sends patients to.

* Look for a doctor who is competent and can care for all your general health needs. Ask if and who the doctor will refer you to for any special health needs.

Resources

American Board of Medical Specialties (ABMS)

866.ASK.ABMS (275.2267)

www.abms.org

Federation of State Medical Boards

888.ASK.FCVS (275.3287)

www.fsmb.org

Health Grades

www.healthgrades.com

U.S. Department of Health & Human Services

www.healthfinder.gov

© American Institute for Preventive Medicine

January 23, 2026
How To Choose A Therapist

Mental Health Care

The following questions can help you determine whether or not a mental health counselor fits your needs.

* Do they accept your health insurance?

* How much will you have to pay?

* Do they have the education, credentials, and recent training to treat you?

* Is the therapist licensed?

* How quickly can you be seen by the therapist?

* How can you get in touch with the therapist between appointments?

* Will they refer you to someone else if you need additional help?

* Can they prescribe medicine?

* Can they admit you to a hospital or treatment center?

* What hospitals or treatment centers do they have privileges in?

* What will you have to do during treatment? What will they do?

* Do people whom you trust recommend this therapist?

* What type of client do they feel they work best with?

* Does the therapist limit his/her practice to a specific type of client (children, women, family)?

* What type of treatment approach does the therapist use?

* What kind of experience have they had with a problem like yours?

* Do they offer group and/or family sessions? n How long (typically) will you need to see a counselor for problems similar to yours?

* How far do you have to travel to see the counselor?

* Do they have an appointment time that works for you?

* How much advance notice is needed to reschedule or cancel a session?

* Will you still be charged if you can’t make your scheduled session regardless of the reason?

Also consider the type of therapist you think you would prefer.

* Would you be more comfortable with a man or woman?

* Is the counselor’s age a factor? Would you prefer someone older or younger than you?

* Does it matter to you whether or not the counselor is married, with or without children?

* Is the counselor’s ethnicity or sexual orientation a factor?

© American Institute for Preventive Medicine

January 23, 2026
Guard Against Denture Trouble

Mature Health: Over Age 50

Forget the image of dentures sitting in a glass of water next to the bed! Dentures require active care, not just a nightly soak. Improper denture care leads to bad breath, unsightly stains, diseased gums, and damage to the dentures. Daily dental hygiene should include these measures.

* Brush your tongue and gums with a soft brush to keep your breath fresh and your gums healthy.

* Brush your dentures at least once a day with denture-cleaning products.

* Rinse your mouth with a mild salt-water solution (1 teaspoon of ordinary table salt in 1/2 cup warm water) after meals and before going to bed.

* Don’t leave your dentures where they can be lost or accidentally damaged.

How you eat can also protect your dentures, so take these precautions.

* Cut your food into bite-size pieces.

* Chew your food slowly and avoid biting down hard.

* Dentures make your mouth less sensitive to both heat and cold. So check the temperature of food and beverages before eating or drinking to avoid burning yourself.

To help keep your dentures fitting properly, see your dentist at least once a year. See your dentist if you have any of the following problems.

* Gums that bleed or hurt after brushing.

* White or red spots in your mouth that don’t clear up within two weeks.

* Dentures that become damaged. (Don’t try to repair dentures yourself.)

* Difficulty talking, eating, and chewing when wearing your dentures.

* Dentures that slip and don’t fit well.

© 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