HealthyLife Articles

Tag: Movement & Mobility

Sit Less, Move More

Fitness

Sitting down on the job is bad for your health.

It’s time to stand up for yourself. No, really. Stand up! Scientists warn that prolonged sitting – even for those who exercise regularly – could be really bad for your health. After four hours of sitting, the genes that regulate glucose and fat in the body can start to shut down. Not only does this add weight to your body, it puts you at risk for a heart attack, obesity, and diabetes.

Stand for a cause – You!

Standing engages muscles and promotes the distribution of lipase. This enzyme prompts the body to process fat and cholesterol. It also uses blood glucose and may discourage the development of diabetes. You can also burn up to an extra 60 calories an hour just by standing.

Rise to the occasion.

You can start by walking to a bathroom that is farther away or delivering a message to your co-worker in person rather than using email.

Do This

Stand up during TV commercials.

Turn on the radio instead of the TV.

Go grocery shopping.

Do household chores.

During phone calls, stand up.

Limit TV/computer time to 2 hours a day.

Take mini stretch breaks at work.

Walk during lunch breaks.

Walk after dinner.

Even Better

Stretch, do pushups, or fold laundry.

Dance to the music.

Park far, far away from entrances and walk.

Do them often.

Do leg lifts or march in place.

Shoot hoops or play soccer with your kids.

Walk up and down a flight of stairs.

Walk with a buddy.

Take the dog with you.

Action Step

If you sit at your job all day long, set an alarm on your cellphone (on low) to remind yourself to stand up at least every two hours for more than a minute at a time. Stretch, bend, or take a short walk.

© American Institute for Preventive Medicine

January 23, 2026
No Time To Exercise? Move Your Body Instead

BE FIT

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

January 23, 2026
Stop Making Excuses

Fitness

Take control of your health.

The Centers for Disease Control and Prevention says that more than 50 percent of adults in the U.S. don’t exercise enough. Of those, 25 percent are not active at all. Combined, they probably have a million and one excuses – 99.9 percent of which are probably not valid.

Excuse No. 1 – I don’t have time to exercise.

Excuse zappers:

* Write down what you do in a day. How much time do you spend in front of the TV? Exercise while you watch TV.

* Get up half an hour earlier to work out.

* Split up your workouts. Do two 30-minute sessions or three 10-minute sessions.

Excuse No. 2 – I’m too tired to exercise.

Excuse zappers:

* Exercise can relieve sluggish feelings and a general lack of energy.

* Something as easy as a brisk walk may do the trick.

* Do yoga or tai chi to feel physically and mentally refreshed.

Excuse No. 3 – I’m too heavy to exercise.

Excuse zappers:

* Ask your doctor for the top five reasons you need to lose some weight.

* Start slowly, even if it means walking in 10-minute spurts.

* Work out at home with dumbbells and a stability ball. Go online for information on how to use them.

Excuse No. 4 – Exercise is boring.

Excuse zappers:

* Choose activities you enjoy and look forward to.

* Set up a walking program with a friend or coworker you like to be with.

* Enjoy a sunny day and fresh air with outdoor activities.

Action Step

Make a list of all the reasons you aren’t working out. Then come up with solutions that fit your schedule, your lifestyle, and your interests.

© American Institute for Preventive Medicine

January 23, 2026
See Your Fitness Progress

BE FIT

When you’re trying to get fit, it can be hard to stay motivated. Look for ways that you’re making progress. This can help you keep going!

Progress isn’t just about weight. You are making progress if:

* You have more energy. Do you feel less tired than you used to? Are you getting more done?

* Your daily tasks are easier. Maybe carrying the groceries isn’t as tough as it used to be. Or going upstairs doesn’t leave you out of breath.

* You’re getting better sleep. Exercise can help you sleep better, leaving you feeling refreshed and energized in the morning.

Keep it up! The longer you exercise, the better you’ll feel!

Source: National Institute on Aging

© American Institute for Preventive Medicine

January 23, 2026
Take That First Step

Fitness

Walking is one of the most beneficial, and safest, exercises you can do. That makes walking a great way to start if you’re just beginning an exercise routine. It’s also ideal for weight loss. And, it’s a great way to exercise with friends! Set a target for the number of steps you want to walk each day or week. Over time, you can increase the number of steps, or the intensity, by walking faster or including hills. Aim for at least 150 minutes of exercise each week.

Be More Earth-Friendly

Motor vehicles are responsible for significant amounts of greenhouse gas emissions in the U.S. Choose to walk rather than drive to help reduce air pollution and greenhouse gases.

© 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
Test Your Fitness Level

Fitness

How do you measure the success of your fitness program? By how much weight you lose? How many inches you trim off your waistline or hips? How well you sleep at night? How energetic you feel?

These are all worthwhile criteria. Another way to evaluate your fitness level-and assess your progress-is to keep track of your resting heart rate (that is, your pulse rate when you’re least active).

The idea is, the lower your resting heart rate, the better shape your heart is in. So as you become more fit, your resting heart rate should drop.

Here’s how to measure it.

1. Take your pulse as soon as you wake up in the morning, before you get out of bed.

2. Count the number of beats for 10 seconds and multiply by six. This will give you your pulse in beats per minute.

3. Repeat the following morning. Then calculate the average of the two. (That is, add the two numbers together and divide by two.) This is your resting heart rate.

Calculate your resting heart rate every three months, as conditioning takes some time to have an effect.

Take the “Talk Test”

No, this isn’t a suggestion that you audition to guest host “The Tonight Show.” It’s just a simple way for you to tell if you’re overdoing it when you exercise. If you’re too out of breath to comfortably carry on a conversation with another person as you dance, run, or slam-dunk your way to fitness, you’re probably working too hard and should slow down. (On the other hand, you should be working hard enough to break a mild sweat.) And of course, any unusual sign of physical distress (such as chest discomfort, pain of any kind, or dizziness) is a signal to slow down to a stop.

© American Institute for Preventive Medicine

January 23, 2026
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
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
Time To Get Physical

Fitness

Get fit and stay fit.

“Fitness: if it came in a bottle, everybody would have a great body.”

– Cher

Having six pack abs doesn’t come from drinking a six pack, and you don’t need to have six pack abs to be fit. Get fit by making exercise and healthy eating a regular part of your life.

How much exercise do you need?

Each week, adults should do:

A. At least two hours and 30 minutes of moderate aerobic activity, such as brisk walking…OR

B. One hour and 15 minutes of vigorous aerobic activity, such as jogging, aerobic dancing, and jumping rope…OR

C. A combination of activities from A and B

For increased fitness or to lose weight or keep lost weight off, do:

* Five hours of moderate physical activity a week…OR

* Two hours and 30 minutes of vigorous aerobic activity a week

Tips for aerobic activity

* Warm up. Spend five to 10 minutes stretching or doing the aerobic activity at a slower pace. For example, walk at a slower pace if your aerobic activity is brisk walking.

* Aerobic activity. To be aerobic, the activity needs to use large muscles of the lower body and be steady and nonstop for at least 10 minutes at one time. During this time, you should reach your target heart rate. (See chart on this page.)

* Cool down. Choose a slower pace of the activity you were doing or stretch for about five minutes.

Target Heart Rate Zone

Age

20

25

30

35

40

45

50

55

60

65+

Beats per 10 Seconds

20-27

19-26

19-25

18-25

18-24

17-23

17-23

16-22

16-21

15-20

Action Step

In addition to aerobic exercise, do muscle strengthening and stretching exercises on two or more days a week.

© American Institute for Preventive Medicine

January 23, 2026