HealthyLife Articles

Tag: habit

  • No Time To Exercise? Move Your Body Instead

    BE FIT

    Father and son walking the dog.

    Exercise is great for your health. But sometimes it’s hard to fit it into a busy schedule. Don’t worry – you can do movement instead.

    If there are days when you don’t have time for exercise, you can still move. Adding movement into your day is a way to improve your health without investing as much time. There’s no gym or special equipment involved.

    Why should I move more?

    Studies show that people who move their bodies every day live longer than those who don’t. It’s also good for the environment. If you walk or bike to your destination, you save gas and carbon emissions. If you take the stairs instead of the elevator, you save electricity.

    Movement ideas

    Not sure how to get started with movement? You can find things that work for your life. Think about ways you can move instead of sit. Here are some ideas:

    *Avoid the elevator and take the stairs if you can.You can burn calories two to three times faster climbing stairs than walking briskly on flat ground. Can’t take it the whole way? Take the stairs halfway and the elevator the rest of the way. Try to take stairs instead of escalators, too.

    *Park farther away from the front door and walk a little more whenever possible.Many studies have shown that people who live in cities walk more and weigh less than people who live in areas where they drive more.

    *Whenever possible, bike or walk instead of driving.People who commute to work by biking or walking tend to weigh less than people who always drive.

    *If you live far from where you are going, consider driving part of the way and walking the rest of the way.Even a half-mile walk is good movement.

    *Choose hobbies you enjoy that are active, but don’t feel like exercise.This may include gardening, dancing or walking while listening to music or an audiobook.

    *Walk in place or lift weights while watching your favorite TV show.Stretch or walk in place while talking on the phone at home or work.

    Sources: American Heart Association, Veterans Health Administration

    © American Institute for Preventive Medicine

  • 10 Minutes Of Fitness

    BE FIT

    Man working out at home.

    Making time for 30 minutes of exercise can feel like a deal breaker in our busy lives. But devoting just 10 minutes to movement several times during the day adds up. And breaking your movement goals into manageable chunks may increase the chance you’ll meet your body’s needs.

    So, set a timer and try these 10 minutes fitness activities. Go at your own pace and make it fun:

    *  Do as many rounds of 10 push-ups, 10 squats, and 10 lunges as you can in 10 minutes.

    *  Find some stairs and walk up and down for 10 minutes.

    *  Take a brisk walk around the block or inside your home or office building.

    *  Turn on some music and dance for 10 minutes.

    *  Play a quick round of tag, basketball, or any active game with your kids.

    *  Set a timer and speed clean your home or office, incorporating as many squats and lunges as possible.

    © American Institute for Preventive Medicine

  • Commit To Be Fit 2

    Fitness

    Couple stretching.

    You don’t have to join a gym to get fit. There are lots of ways you can break a sweat, shed pounds and improve your health. Small steps can make a big difference.

    *  Do leg lifts before you get out of bed.

    *  Walk the dog. Instead of slowing Fido down, pick up your pace.

    *  Use exercise equipment as intended, not as a clothes rack.

    *  Clean the house. That’s right, dust, mop, scrub and vacuum.

    *  Brainstorm ideas with co-workers while walking.

    *  Take the stairs instead of the elevator.

    *  If you must take the elevator, do squats during the ride.

    *  Do sit ups, pushups, and jumping jacks during TV commercials.

    *  Take your bike for a spin around the block.

    *  March while talking on the phone. (Stop if you start panting.)

    *  Work in your garden, garage, and basement.

    *  Drink plenty of water.

    Action Step:Challenge family to a contest of sit ups or pushups during TV commercials. Try to improve your count each time.

    Page from HealthyLife Weigh book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • 13 Reasons Why Walking Works

    BE FIT

    Image of middle-age couple walking.

    1. Safest exercise on earth

    2. Simple exercise for people who haven’t been exercising

    3. Families can walk together

    4. Social interaction is possible (walk and talk)

    5. Sparks creativity (take along a notebook and pen or a camera)

    6. Improves endurance

    7. Ideal for weight loss

    8. Strengthens bones

    9. Tones legs

    10. Perfect for exploring

    11. Reduces stress

    12. Very inexpensive (no special equipment required, just shoes)

    13. Can be done anytime, anywhere, and for life! Your life!

    From Walk the Four Seasons by walking guru Robert Sweetgall, Creative Walking, Inc.,www.creativewalking.com, who has walked across the USA 7 times.

    © American Institute for Preventive Medicine

  • Commit To Be Fit

    BE FIT

    Image of middle-aged women with dumb bells.

    How are those resolutions going about now? You can make a renewed commitment to yourself and your health anytime. Here’s advice from Life Time Fitness to move forward:

    *Create a vision statement.Make your resolution a commitment and create a vision statement that projects clear personal investment and connects directly to your happiness and health. Once you’ve created your personal vision, you can identify what goals will get you there.

    *Don’t assume you know how to exercise.Many people who exercise think they know what to do when they walk into a gym, but it is common to use poor form, train at an inappropriate intensity, or choose the wrong exercises for your needs. A well-planned program using proper exercise technique will prove much more successful. Sit down with a well-qualified and certified personal trainer to talk about your exercise program to start on the right track.

    *Test your readiness.Ask yourself how ready you are to make an actual change. If your vision is health-based and you’ve made the goal of working out every morning of the week, ask yourself (on a scale of 1 to 10 with 10 being absolutely positive) how likely you’ll be able to commit and achieve that task and identify barriers that might get in the way. If your readiness is 7 or above, you’re ready to embark on your vision. If it’s below 7, change or revise your goal until you’re confident enough to know you’ll succeed. Small steps to succeed are better than big steps to fail.

    *Junk the junk.Don’t think you can stick to your diet while keeping junk food in the house. Make a commitment to get rid of all the foods that don’t promote health. Instead, fill your kitchen with good choices.

    *Put it on the fridge.Laminate it, frame it or post it on your mirror. The goal is to have your resolution statement somewhere where you will see it often as a reminder of what you are working toward. If you’re a social person, share it.

    © American Institute for Preventive Medicine

  • Get Back Into The Exercise Habit

    BE FIT

    Image of 2 females jogging.

    Stressful and busy times in our lives often get in the way of exercise. Whether you’ve been busy with your job, family, or other commitments, it is possible to get back into a fitness habit. If you haven’t exercised for months or even years, here are some safe ways to start fresh and enjoy all the healthy benefits of exercise again.

    1.Go easy at first.Understand that your body will need to work back up to its prior fitness level. Go for a shorter and lighter workout and see how you feel the next day. Gradually make it longer and more difficult each time. This will help you avoid injury and soreness.

    2.Don’t be frustrated.Perhaps you can’t run as fast or lift as many pounds as you did before. That’s to be expected. You can, however, keep working at your fitness goals to be your healthiest self. Each day you exercise, you get closer to that goal.

    3.Recovery is important.You may notice more soreness at first, as your body adjusts to exercise again. Be sure you cool down at the end of your workout and stretch your muscles.

    4.Set realistic goals.Fitness goals can help move you forward. But goals that are too difficult to reach may cause you to throw in the towel. Be proud of any progress you make and each day you choose to be active.

    5.Ask a friend to join you.Having a workout buddy can help you stay motivated and make it fun. Perhaps your friend can join you at the gym or for walks around the neighborhood a few times a week.

    6.Consider a coach or trainer.Professional fitness experts can help you avoid injury and get you on a good fitness plan. Some gyms offer free or low-cost training sessions to new members.

    Source: Office of Disease Prevention and Health Promotion

    © American Institute for Preventive Medicine

  • Learn To Love Exercise

    BE FIT

    Image of gym shoes with laces shaped as a heart.

    We know exercise improves our health and well-being. So why do so many of us struggle to get and stay active?

    Maybe we need to look at exercise in a different way. Look at it as something you want to do for yourself and not as a chore or something you have to do. You can look forward to exercise, and even learn to love it, with these tips:

    *Think about who you are.If you are social, look into group classes and activities. “Home bodies” might enjoy using exercise DVDs or online programs in their living room. If you enjoy nature, use your neighborhood or local walking paths to get fresh air. Sports fans might like to join a softball or soccer team.

    *Branch out.Take a chance on a new activity such as dance classes, rock climbing or water aerobics. You may discover a new way to get exercise that is fun and exciting for you.

    *Be a kid again.If you loved basketball, skating or swimming as a child, who says you can’t do it now? Look for local adult clubs or gatherings that include your favorite childhood activities.

    *Add variety.Being bored with exercise will lower your motivation. Change things up, such as walking two days a week and an aerobics or swimming class on the weekend.

    *Find your rhythm.Your favorite music can help you enjoy a walk, jog or weight lifting session. Load your favorite upbeat songs on a music player or smartphone and take it along for your workout. Be careful not to turn it up too loud. You still need to hear what is going on around you. And, prolonged use of headphones at high volumes can cause hearing loss.

    Source: National Institutes of Health

    © American Institute for Preventive Medicine

  • What Do You Do 100 Times A Day?

    WELL-BEING

    Image of man on his smart phone.

    You check your smartphone 100 times a day, or spend 2 or more hours every day on a digital device, says The Vision Council. The result: digital eye strain.

    Digital eye strain-experienced by a majority of American adults-is characterized as temporary physical discomfort such as redness, irritation or dry eyes, blurred vision, eye fatigue, back and neck pain, and headaches.

    Several environmental factors can contribute to the condition, including the size of the text on screens, time spent at devices, posture, computer setup, existing vision issues, and the blue light emitted from digital screens and lighting.

    Relieve digital eye strain this way:

    *  Remember the 20/20/20 rule: every 20 minutes, take a 20-second break and look at something 20 feet away.

    *  Build an optimal workspace to lessen stressors-this includes adjusting lighting, computer screen height, and your posture.

    *  Increase the text size on your devices to better define the content on your screen.

    *  Visit an eye care provider to learn more about computer eyewear and lens options that can help reduce symptoms of digital eye strain and improve vision

    © American Institute for Preventive Medicine