HealthyLife Articles

Tag: Movement & Mobility

  • Benefits Of Stretching

    BE FIT

    Women stretching.

    When most people think of exercise they envision cardio or weight training. But, no workout routine is complete without stretching. Here are six unique benefits.

    Improve flexibility

    Flexibility is a well-known benefit of stretching. To increase your range of motion, hold each stretch for 90 seconds.

    Prevent injury

    Stretching increases blood flow to joints and muscles, decreasing stiffness and reducing the risk of injury.

    Decrease tension

    Stretching releases tension in your muscles, but it can also release mental tension if you take time to be still and breathe.

    Calm the mind

    Unlike vigorous exercise which pumps you up, the slow pace of stretching can be soothing for your mind.

    Counteract the effects of sitting

    If you are one of the many people who spend a lot of time sitting, stretching is essential to keep the body limber.

    Promotes mindfulness

    Stretching provides the chance to notice how your body feels, an essential aspect of mindfulness.

    © American Institute for Preventive Medicine

  • Zone Minutes Explained

    BE FIT

    Women looking at watch before exercising.

    When we are active, our heart and muscles increase the circulation of blood throughout the body. The more we get our heart pumping, the more efficient the body becomes at using oxygen.

    Zone minutes refer to the amount of time spent in any activity that gets the heart rate elevated into a range that promotes health. We all need a certain amount of time in the “zone” to keep our heart, muscles, lungs, and brain in peak condition.

    Getting at least 30 zone minutes a day, or 150 a week, is the recommended minimum for good health.

    The heart-rate zone

    Your recommended heart-rate zone depends on your age and physical condition. The simplest way to find your zone is to calculate 220 minus your age. This tells you your maximum recommended heart rate in beats per minute (BPM).

    In general, you earn zone minutes for activities that get you to 50-85% of your maximum heart rate.

    For example: A fifty-year-old in good health has a maximum heart rate of 170. When engaged in moderate to vigorous activity, their heart rate should be in the zone of 85-145 BPM.

    Activities to get in the zone

    To reach 150 zone minutes per week, make time for activities that get your heart pumping. Remember your zone minutes require moderate to vigorous exertion. Here are some great options:

    *  A moderately paced walk

    *  Playing a sport

    *  Biking

    *  Swimming

    *  Dancing

    *  Weight training

    If you’re new to being active, check with your doctor before you start. In the beginning, stick with moderate activity and don’t overexert yourself. As your body becomes more efficient, you will likely feel more comfortable in your target heart rate zone.

    Tracking your zone minutes

    There are many options for tracking how many zone minutes you accumulate each day. Choose the option that works best for you.

    *  Use a smartwatch to track your heart rate and minutes in the zone.

    *  Wear a heart rate monitor when you exercise to make sure you get in your ideal range.

    *  Do the talk test when being active: if you can talk and sing easily, you’re at a low intensity; if you can talk but not sing, you’re at moderate intensity, and if you cannot comfortably talk or sing, you’re at high intensity.

    © American Institute for Preventive Medicine

  • Walk For Well-Being

    Fitness

    Mother and daughter walking.

    You already know that walking and other physical activities help prevent and manage arthritis, diabetes, heart disease, and high blood pressure. Get these benefits from walking, too:

    *  Relieve tension and stress.

    *  Get more energy.

    *  Improve balance and lower the risk for falling.

    *  Get better sleep.

    *  Boost you overall mood.

    Walking briskly at 3 miles per hour is a great way for adults to get 150 minutes of moderate-intensity physical activity a week (30 minutes a day). Children need 60 minutes of physical activity a day.

    *  Plan walking into your daily / weekly schedules. Split 30 minutes into two 15-minute or three 10-minute sessions.

    *  Wear a good pair of walking shoes that fit well and absorb shock. Look straight ahead when you walk.

    *  Don’t make the excuse that you have no time to exercise.

    *  Don’t text while you are walking. Don’t listen to music if it hinders hearing sounds around you.

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

    © American Institute for Preventive Medicine

  • Burn Calories Without Trying

    BE FIT

    Image of women holding up tablet with calorie tracking.

    When you’re not exercising, you can still burn extra calories! Use little ways to get more fit every day.

    Don’t make things convenient.

    Take the stairs instead of the elevator. Park farther away from your destination and walk. Use your bike instead of a car for quick grocery store runs. Put your favorite snack foods in the basement, rather than on the main floor near the TV.

    Get up.

    Take a short break every hour if you sit at a desk. Get up, move your arms and legs or even do a few jumping jacks. Use a hands-free headset so you can get up and walk or lift weights while you’re on the phone. Have a meeting? See if you can stand during part of it or even have a walking meeting.

    Sneaky exercises.

    Do some isometric exercises if you sit a lot. Try squeezing your glute muscles and knees together for eight counts, holding for five seconds then release. Do this every couple of hours.

    Move whenever you can. Walk in place instead of standing still.

    © American Institute for Preventive Medicine

  • Boost Your Exercise With Caffeine

    BE FIT

    Caffeine does more than just give you energy. It can improve exercise performance too. And if you are someone who struggles with motivation, caffeine may give you the mental boost you need to get moving.

    Caffeine may help you get just a little more out of your exercise session. It may improve:

    *  Muscle endurance

    *  Speed of movement

    *  Muscle strength

    *  Aerobic endurance

    *  Alertness and focus

    Make caffeine work for you:

    *  Consume a dose of caffeine an hour before you exercise.

    *  1-3 mg caffeine per pound of body weight has been shown to be most effective.

    *  One cup of coffee has about 100 mg of caffeine.

    *  Energy drinks and other forms of caffeine can also work. But be wary of what else may be in them and read the label carefully.

    *  Talk to your doctor before taking any supplements.

    *  Don’t overdo it! More is not better and won’t give any additional benefit.

    © American Institute for Preventive Medicine

  • Walk For Wellness

    Fitness

    Older women on a walk and using walking sticks.

    Many of us take it for granted, but walking does more than take us from one point to another. It’s an aerobic exercise that can improve your physical and emotional health. Walking can lower your risk of, and help manage, heart disease, diabetes, depression, and sleep issues, and can help you maintain a healthy weight.

    And best of all? It doesn’t require a gym membership or expensive equipment. Indoors or out, walking is a positive step towards living a healthier life.

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

    © American Institute for Preventive Medicine

  • Improve Your Mood With Exercise

    BE FIT

    Image of older women walking on bridge along a lake.

    You probably know that exercise has many health benefits. It can reduce your risk of heart disease, type 2 diabetes, and even cancer. But, did you know it can also help your mental health?

    Studies have shown that regular exercise such as walking can improve your mood, according to the American Psychological Association. And it doesn’t take long to feel the effects. Within just a few minutes of starting that walk, many people report more positive mental health. It has also been shown to improve mild to moderate depression.

    If that’s not enough, the APA also says exercise can help people who have anxiety. Regular exercise can help your body calm the “fight-or-flight” feelings that occur when someone gets anxious or overly stressed. And, it can help combat everyday stress by releasing chemicals called endorphins. These effects also help you sleep better, which can help you feel better mentally.

    With all the benefits of exercise, get moving!

    © 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

  • Just A Little Exercise Helps With Arthritis

    BE FIT

    Image of couple jogging.

    Regular exercise can help with the joint pain and stiffness of arthritis. But, many older adults with arthritis aren’t getting the recommended 150 minutes per week of exercise. Exercise can be painful for those who aren’t used to being active. But over time, not exercising can cause even more pain and stiffness, creating a vicious cycle.

    A recent study shows that even a little exercise can help. Older adults who exercised for just 45 minutes per week saw benefits over those who didn’t exercise at all. Overall, they had better physical ability than the non-exercisers. If you’re not sure how to get started, ask your doctor.

    Though 150 minutes per week is still ideal, some exercise is better than none. Get moving – even just a little – to start feeling better.

    © American Institute for Preventive Medicine

  • Be Patient With Exercise Results

    BE FIT

    Image of women using treadmill at a gym.

    Getting started with an exercise plan is a big step toward a healthier life. But, sticking with that exercise program can be tough when you’re not seeing results as quickly as you want. When many exercise plans promise fast, dramatic results, being patient can be frustrating.

    Some people may find that they work hard but aren’t seeing weight loss or feel like they aren’t getting as fit as they want. This can lead to exercise burnout and quitting. Don’t give up! Find ways to push through the tough times. If you keep it up, the benefits of exercise are worth the effort.

    Tip #1: Step off the scale.

    Although you may be losing some weight with exercise, it’s not always obvious right away. This can happen when someone gains muscle, which weighs more than fat. Instead of worrying about a number, look at how your clothes are fitting or how you are feeling overall. Weigh yourself once a week to check in, but don’t let it be the only way you are measuring your progress.

    Tip #2: Don’t compare.

    People gain and lose weight in different ways and at different rates. A friend may drop pounds or get fit faster than you. That can be upsetting if you’re working hard. Try not to worry about how much progress someone else has made. Focus on yourself and what you have accomplished each day.

    Tip #3: Track progress.

    Use a notebook or an app on your phone to record your positive changes, no matter how small. Perhaps you did two more pushups, or walked for 10 extra minutes. Maybe you felt more energy than usual today. Whatever it is, record it so you can go back and see all of the ways exercise is boosting your health.

    Tip #4: Be mindful of your diet.

    Exercise can increase your hunger. It can be easy to overeat after a workout and consume more calories than you burned. Prepare a healthy snack before you work out, such as a banana with peanut butter or yogurt and fresh fruit. Having something ready can reduce the chances of grabbing something quick but unhealthy.

    You may not see “instant” results from exercise. But, believe that you are doing something great for your body. With time, you will improve your health and well-being.

    © American Institute for Preventive Medicine