HealthyLife Articles

Tag: Movement & Mobility

  • Timing Is Everything: When To Exercise

    BE FIT

    Image of older couple brisk walking.

    Some people swear by a 6 a.m. run each day. Others are night-owls and hit the gym after dinner. Still others might go to a yoga class on their lunch hour. When is the right time of day to work out?

    Experts say there is no big difference in the time of day – as long as you stick with it. The key is to find a time that works for you and your schedule, according to the American Heart Association.

    Workout partners

    Studies show that people who have an exercise buddy are more likely to exercise regularly. If you can meet a friend at the gym or walk together, find a time that works for both of you.

    Think about sleep

    If you already have trouble falling asleep at night, a late-night workout probably won’t help. Exercise can make you feel more energetic and alert, instead of allowing you to wind down for rest. Schedule your workout at least two hours before you plan to go to sleep.

    Morning means consistency

    If you have a busy schedule, it may be easier to fit your workout into the early morning hours. People who exercise before work or other commitments find that they can get it done and “out of the way” before other things can interfere.

    Make it work for you

    If you dread going to the gym, you’re less likely to do it. Try different times of day and different routines to see which ones suit you best. Make it as fun as you can, and do it at a time of day when you feel your best. It can take two weeks or longer to build a habit, so give it a chance – and don’t give up if it’s difficult at first. You may find that over time, you have more energy and start to look forward to your exercise routine.

    Another reason to get moving

    During exercise, your body releases endorphins, which are special chemicals in the brain that reduce stress, relieve pain, and help you sleep better.

    Source: Anxiety and Depression Association of America

    © American Institute for Preventive Medicine

  • Exercise May Keep Some Cancers Away

    BE FIT

    Low angle image of women running.

    A recent study from the National Cancer Institute and the American Cancer Society says the most active people have a lower risk of getting 13 different types of cancers. The study said the most active people saw the most benefit, but even moderate exercise (150 minutes per week) was still very helpful. Examples of moderate exercise are walking, swimming and running.

    According to the study, people who exercise regularly have a lower risk of:

    *  Colon cancer

    *  Breast cancer

    *  Endometrial (uterine) cancer

    *  Esophageal adenocarcinoma

    *  Liver cancer

    *  Cancer of the gastric cardia

    *  Kidney cancer

    *  Myeloid leukemia

    *  Myeloma

    *  Cancers of the head and neck, rectum and bladder

    © American Institute for Preventive Medicine

  • Walking Off The Midway Munchies

    BE FIT

    Image of couple walking at a state fair with cotton candy.

    How far will you need to walk to burn off the calories of some of your favorite state fair foods? University of Nebraska Extension has it all calculated:

    *  Corn dog, large: 4.5 miles

    *  Cotton candy: 1.5 miles

    *  Fried candy bar on a stick: 4.5 miles

    *  Funnel cake, 6-inch diameter: 3 miles

    *  Soft drink, 32 oz.: 2.5 miles

    *  Sno-cone: 2.5 miles

    *  Soft pretzel: 3 miles

    So wear comfortable shoes and plan to walk off what you eat. But be prudent. Choose a small soft drink or bring along bottled water. Save your calories for the splurges. Split a funnel cake among friends; share that fried candy bar so everyone gets a bite. Limit yourself to one treat.

    © American Institute for Preventive Medicine

  • Fueling Your Workout The Healthy Way

    BE FIT

    Image of man at the gym.

    Food is your body’s fuel. When it comes to exercise, healthy food can power you through a workout session, while less healthy food can leave you feeling flat.

    Finding the right pre-workout foods doesn’t have to be complicated. Listen to your body and keep track of your diet. This can help you discover what you should eat – and avoid eating – when you want to make the most of your exercise time.

    No “quick fixes”

    Though many products on the market claim to boost energy and performance, many of them aren’t as healthy as nutritious, whole foods. Some energy bars and drinks contain high levels of sugar, caffeine and other additives. These may give you a quick “jolt,” but when your blood sugar drops and the caffeine wears off, you could feel sluggish or downright exhausted.

    Is timing everything?

    Some athletes swear by eating 30 minutes before a workout. Others experience cramping or tiredness if they eat too close to when they exercise.

    If you’re doing an intense workout, such as running or high-impact aerobics, you may need to give your body longer to digest a meal. But lower-intensity activities, such as walking or gardening, may be more enjoyable if you’ve had a small meal first.

    Healthy pre-workout choices

    Whole foods are often a great choice pre-workout – and in daily life. But don’t stick to fruits and vegetables only. The body needs some protein and fat to make energy. Try avocados, nuts, seeds, eggs, fish or beans with some fruit or veggies. If you’re going to exercise within the hour, make it a smaller portion.

    Skip sugary treats, sweetened beverages, and energy bars and drinks. Drink plenty of water before your workout and continue to drink during and afterward. If you’ll be sweating excessively, a sports drink may be advised – but make water the drink of choice most of the time.

    Coffee and exercise – a good match?

    Some people find they have a better workout after they’ve had their morning cup of joe. This can be helpful for those who already drink coffee, but it’s not for everyone. Coffee can dehydrate you, so drink plenty of water. And, if you don’t already drink caffeinated beverages, you could end up jittery or anxious. If your doctor has told you to avoid caffeine, don’t try this.

    Consuming the right foods at the right time may help you feel your best during and after your workout.

    © American Institute for Preventive Medicine

  • Will Ab Exercises Shrink Your Belly?

    BE FIT

    Image of man using a fitness ball to do ab exercises.

    Sit-ups and crunches can give you stronger ab muscles. But, do they give you a leaner and slimmer belly?

    Experts say that toning and strengthening your core is an important part of being fit. Your ab muscles help support your body and back. They help you reach things off a shelf, throw a ball, climb a ladder, and other everyday tasks. Weak ab muscles can lead to back pain and other injuries.

    But ab exercises alone will not give you a flat belly. To get a slimmer middle, you must burn calories and fat through aerobic exercise. The Centers for Disease Control and Prevention recommends 150 minutes per week of moderate aerobic activity. This includes walking, biking, dancing, and other activities that raise your heart rate. These exercises, along with a healthy diet, can help you lose overall body fat. This will help shrink your middle and improve your health.

    © American Institute for Preventive Medicine