HealthyLife Articles

Tag: longevity

Be Strong At Any Age

BE FIT

When you think of exercise, do you think of going for a run or taking an aerobics class? Those are great cardio workouts. But there is more to fitness than just cardio.

Strong is healthy

Strength training or lifting weights is a big part of being healthy and fit. Many people don’t do strength training because they don’t want to “bulk up.” Older adults might skip it because they think it’s only for younger people who are more muscular.

You won’t get big bodybuilder muscles from doing strength training. That is, unless you train hard with that goal in mind. And many older adults can safely do strength training and find that they love how it makes them feel.

If you do regular strength exercises, you will get a stronger body and better quality of life at any age. No bodybuilder is needed!

Research shows that strength training can lower the risk of heart disease and other health conditions. It also helps you stay independent as you get older. Older adults who do strength training may find that everyday tasks are much easier. This can include things like getting out of a chair or climbing stairs.

Strong is good for the mind

The benefits of a strong body don’t stop at the muscles. Research also shows that strength training may reduce the effects of post traumatic stress disorder (PTSD). It can also help boost self-esteem.

You can start today

If you don’t have equipment, like weights, you can use things around the house, like soup cans. You can also use your own body weight. Think push-ups, planks and other similar exercises. They use your body weight and gravity to build muscles.

A good way to start is with an exercise video or online class. You don’t have to go to a gym. But before you start, talk to your doctor. Ask if a new exercise program is safe for you. Talk about things you should or should not do to stay safe and help avoid injury.

Give strength training a chance. You may find that it makes you feel better than you thought possible! A diet with adequate protein can help build muscle at any age and even promote healing. Talk to your doctor if you plan to make major diet changes.

Source: National Institutes of Health

© American Institute for Preventive Medicine

January 23, 2026
Step Up To A Longer Life

WELL-BEING

Could something as simple as walking help you live longer? Some recent research says it’s possible. Here’s what to know:

1. Researchers had 17,000 older women wear a device each day to count their steps.

2. They tracked the women for four years.

3. Those who took between 4,400 and 7,500 steps each day were less likely to die during those four years.

4. Walking more than 7,500 steps is also good for your health!

Researchers said this is helpful for people who may think that 10,000 steps is overwhelming. Try to walk 4,400 steps or more each day, and you could see some important health benefits.

Sources: Journal of the American Medical Association, National Institutes of Health

© American Institute for Preventive Medicine

January 23, 2026
Strong Relationships, Better Health

WELL-BEING

Our connections to others are vital to our health. Relationships make people happier. Relationships also lower anxiety and depression. Wondering how you can form new or stronger connections with people? Try these tips:

Be there for others.

Helping others when they need you strengthens your friendships and makes you happy. You can also volunteer, which boosts happiness.

Make time for friendships.

Schedule time to talk to a friend on the phone if you can’t get together in person. Don’t let the weeks pass by without talking to people you value.

Don’t shun technology.

A cell phone or a video call is a great way to connect when in-person meetings can’t happen. Online support groups can help you find people who understand your challenges.

Source: Veterans Health Administration

© American Institute for Preventive Medicine

January 23, 2026
A Diet For Lifetime Health

Mature Health: Over Age 50

Studies show that some older adults are deficient in vitamins B6, B12, and folate (a B vitamin). To guard against vitamin deficiencies, plan a diet that includes food sources of these nutrients.

* Lean meats, chicken, organ meats and fish, are high in B6.

* Milk, eggs, and lean meats are excellent sources of B12.

* Asparagus, brussels sprouts, and almost all green, leafy vegetables are high in folate. Other sources are cantaloupe, orange juice, and fortified grain products.

* Citrus fruits, tomatoes, cantaloupe, strawberries, green pepper, and broccoli are rich in vitamin C.

It is also important to get adequate protein and calcium daily. Low-fat dairy products are rich sources of calcium. Two servings a day of 2 to 3 ounces of meat, chicken, or fish provide the protein you need. Other sources of protein include cooked dried beans, peanut butter, milk, and eggs.

© American Institute for Preventive Medicine

January 23, 2026
Physical Health

Healthylife® Weigh

Part 5

Stronger Muscles and Bones

Muscles let you move, lift, and stretch. When you use your muscles, they get stronger so you can do everything from opening a door to smiling, chewing, and talking! Weight-bearing exercises, in particular, help bones become stronger. This helps prevent osteoporosis and fractures.

Stronger muscles and bones will help you have good posture and keep your joints and body more naturally aligned.

Improved Cardiovascular Health

Heart Strength: Exercise strengthens your heart muscle. This means the heart can pump more blood per stroke and doesn’t require as many heartbeats to pump the same amount of blood. This makes your heart more efficient and lessens your risk of having a heart attack or blood clots.

Cholesterol Levels: Exercise boosts high-density lipoprotein (HDL), or “good,” cholesterol and decreases unhealthy triglycerides. This helps to keep your blood flowing smoothly, decreasing your risk of cardiovascular disease. The more you exercise, the more your cholesterol levels will improve.

Blood Pressure Control: Hormones that are released during exercise make blood vessels more elastic. This helps lower blood pressure.

Improved Breathing

Exercise improves your body’s ability to take in oxygen and transport and use oxygen throughout the body. This helps your muscles get the oxygen they need to be more efficient during exercise. With improved lung function, your ability to exercise longer (stamina) can increase! You’ll also be able to think more clearly throughout the day.

Improved Immune System

Exercise improves the circulation of immune cells in your blood that fight off viruses and bacteria. Exercise also helps combat damage done to cells, tissues, and organs.

© American Institute for Preventive Medicine

January 23, 2026
10 Ways To Extend A Healthy Life

SELF-CARE CORNER

“Whether you’re turning 30, 40, 50, 65, or 90, there’s no reason to assume you’re doomed to decline after a certain age-especially if you’re doing everything you can to stay healthy and active,” says Colin Milner, CEO of the International Council on Active Aging. Milner offers the following “E-tips” to help you extend a healthy life.

1. Expectations:

If you’ve been following a healthy lifestyle, simply keep going. If you need to make changes, anticipate succeeding, not failing-and don’t let age be a barrier. Research has shown that thinking positively about getting older can extend your life by as much as 7.5 years.

2. Enthusiasm:

Few people are thrilled with every aspect of their lives, but many have at least one area-family, friends, work, a hobby-they feel good about. Identify an activity or connection that sparks your enthusiasm and make it your lifeline. Try to extend that enthusiasm to other areas of your life.

3. Energy:

Having the energy and motivation you need to age well are hallmarks of healthy living. If you’re tired all the time, don’t let it drag you down. Get a checkup to try to determine the cause-and the solution.

4. Eating:

Eating a balanced diet and attaining/maintaining a normal weight are keys to physical and mental health. If you need to lose weight or make changes in your diet, keep your expectations high-you can do it.

5. Exercise:

Staying physically active fuels the body and mind. If you’re already exercising regularly, keep it up. If you’re getting started, know your skill level, set goals, progress at your own pace, and be consistent.

6. Engagement:

Volunteers have higher levels of well-being and life satisfaction than those who don’t volunteer. Get involved.

7. Emotions:

Everyone feels down at times, but full-blown depression is a major cause of disability. If you’re feeling out of sorts for two weeks or more, talk with your doctor or take an online screening test atwww.mentalhealthscreening.org. Often, simply exercising and eating right can change your mood.

8. Education:

Life-long learning is important to living an independent and fulfilling life. Start now to learn a new area of knowledge or physical activity. It’s good for the brain.

9. Effort:

Changing expectations and embarking on new behaviors takes energy and effort, but the results are well worth it.

10. Enjoyment:

A healthy life generally is a joyous one.

© American Institute for Preventive Medicine

January 23, 2026
8 Commandments For Living Long And Living Well

WELL-BEING

You won’t live forever, but you can’t live like there’s no tomorrow, because tomorrow is coming. You can prepare for tomorrow today by making smart lifestyle choices or changing poor health habits-it’s never too late to do that, says Dr. Edward Creagan in his book How Not to Be My Patient: A Physician’s Secrets for Staying Healthy and Surviving Any Diagnosis. Here are Dr. Ed’s eight commandments:

1. Form stable long-term relationships.

2. Maintain ideal body weight.

3. Eat a plant-based diet.

4. Be active.

5. No smoking.

6. Use alcohol in moderation, if at all.

7. Foster a sense of spirituality and a sense of connectedness to nature or your higher power or force.

8. Find meaning and purpose in life.

© American Institute for Preventive Medicine

January 23, 2026