HealthyLife Articles

Tag: Movement & Physical Fitness

Crossfit Faq

BE FIT

CrossFit is a high-intensity strength and conditioning workout. It emphasizes dynamic exercises such as Olympic lifting, plyometrics, and kettlebells.

Who can do CrossFit?

CrossFit can be modified for a variety of ages and fitness levels. There are even CrossFit classes for kids and seniors.

Is CrossFit safe?

Because CrossFit is a high-intensity form of exercise, it may not be the best choice for everyone. Check with your doctor to make sure CrossFit is right for you.

What are the benefits of CrossFit?

Regular CrossFit workouts can build strength and improve cardiovascular endurance. It counts towards your recommended 150 minutes of moderate to vigorous-intensity exercise.

Are there risks to CrossFit?

Any form of high-intensity exercise carries the potential for injury. To reduce your risk, get clearance from your doctor first and remember to increase gradually.

© American Institute for Preventive Medicine

January 23, 2026
Make Your Summer Workout Easier

BE FIT

You can still enjoy a productive workout during the warmer months. Try these tips:

1.Start early with water.Don’t wait to start drinking water right before you exercise. Drink water throughout the day to keep your body hydrated. Then, drink additional water during and after your workout.

2.Go indoors when heat and humidity are too high.Don’t try to brave extreme weather with an outdoors workout. Heat exhaustion and heat stroke are dangerous and can happen to anyone. On heat advisory days, take your workout indoors.

3.Wear the right clothes.Choose light-colored clothing that is made for sweating and workouts. Many new, lighter fabrics will keep sweat and moisture away, which makes you feel cooler. Cotton clothing is best suited for low-humidity weather conditions.

4.Shun the midday sun.In the summer, limit or avoid heavy workouts from 10 a.m. to 4 p.m. The sun and temperatures will be hottest during these times. Instead, go out early in the morning or in the evening.

Source: Academy of Nutrition and Dietetics

© American Institute for Preventive Medicine

January 23, 2026
Move For Mental Health

BE FIT

Movement doesn’t just strengthen your body. Your mental health and well-being benefit from regular exercise, too. When you move your body, every part of you feels better. This includes your thoughts, feelings, and emotions. What’s good for the body is good for the brain. While exercise is not a replacement for mental health treatment, it is a tangible way to impact your mind for the better.

Reduced stress

We all experience stress on a regular basis. It’s a normal and unavoidable part of life. But how we manage stress can mean the difference between a peaceful mind or one in turmoil.

Exercise is a great stress management tool. When you get your blood pumping, it releases feel-good hormones called endorphins that counteract the effects of stress. Exercising also reduces tension and fatigue, giving you more energy to manage stressful situations.

Better sleep

When you don’t sleep well, it’s challenging to manage your body’s stress response. And when you don’t manage stress levels well, your body’s stress response makes it difficult to sleep.

Exercise can interrupt this frustrating cycle. By positively influencing your natural circadian rhythm, movement makes it easier to fall asleep and sleep deeply. And a healthy dose of movement helps you feel comfortably tired at the end of the day.

Improved mood

Most people report they feel happier and in a better mood after exercise. And you don’t have to be a runner to feel the benefits. Whether you lift weights or take a brisk walk, the benefits are the same. Even getting up to do some chores can shake off the “blahs.”

By increasing blood flow and alertness, movement helps you feel more confident, capable, and positive. In turn, this boost in mood supports your overall sense of well-being.

Brain Health

Mental health is directly related to brain health. A well-functioning, healthy brain thinks, feels, and copes better.

Regularly getting your heart pumping is good for the blood vessels in the brain. Exercise also protects against the build-up of plaque in the vessel walls. This helps protect the brain from damage and declining function.

© American Institute for Preventive Medicine

January 23, 2026
Fitness

Fitness

Commit to Be Fit

Exercise Smart

Find the Fun in Fitness

You’re Built for Moving

Tired of Doing the Same Exercises?

Move Your Way

Be Mindful of… Inspired Fitness

Fitness Basics

Benefits of Stretching

Get Into Zone 2

Know Your Fitness Goals

Different Shoes for Different Sports

Zone Minutes Explained

Move Outside the Exercise Box

Healthy Exercise Tips for Children

WalkWell™ Tracker

Eating & Exercise Tracker

Time to Get Physical

Test Your Fitness Level

Eating for Peak Performance

Define Your Exercise Goals

Find Your Fitness Personality

Choose an Exercise that Suits Your Body Type

Ready, Set, Goal

How to Stretch the Right Way

Get Back Into the Exercise Habit

Simple Workouts for Beginners

Beating Exercise Barriers

Timing is Everything: When to Exercise

Set a Resolution that Works for You

Exercise on a Budget

Make Your Next Workout Fun

Commit to Be Fit

No Excuses

Don’t Just Sit There

Practically Free Ways to Get Fit

Hit the Ground Running

The Aerobic Mile

Go 4 Life: Be Active Every Day!

Fueling your workout the healthy way

Getting Motivated to Exercise

Be Patient with Exercise Results

Burn Calories without Trying

Find the Energy to Exercise

4 “S”s of an Exercise Plan

3 “S”s to Get Fit During the Holidays

See Your Fitness Progress

Exercise: What’s Holding You Back?

Workout Wear 101

Be Strong at Any Age

No Time to Exercise? Move Your Body Instead

Safe Hiking Tips

Figure Out Your Target Heart Rate

Take these Weather-Wise Steps to Exercise

If You’re Sick, Rest

When to Eat if You’re Going to Exercise

Hydrate to Feel Great

Exercise Stress Test

Rate Your Aerobics Class

Warm Up & Cool Down Properly

Exercise Smart: Prevent Heat Stroke

High-Intensity Workouts Aren’t Always Best

A Shoulder to Lean On

Exercise Addiction: Are You at Risk?

Boomers Beware

Watch List for Winter Weather Activities

Safe on 2 Wheels

Should I Exercise if I’m Sick?

The Downside of Skiing: Falls and Spills

More than a Bump on the Old Noggin

If You Have a Cold, Should You Exercise?

How does your heart ‘rate’?

Beware of exercise gimmicks

Don’t let shin splints stop you

Exercise and health conditions can mix

Soothe sore muscles after exercise

Cold temps and exercise: a great pair

Common gym fears and solutions

Don’t Wait for the New Year – Get Fit Today!

Make Your Summer Workout Easier

Exercise Safely in the Heat

Tips for Joining a Gym

Avoid a Walking Injury

Too Tired to Exercise?

Don’t Be a Distracted Walker

Bike Safety

Knees Hurt During Exercise?

Exercising when the Days are Short

Lift Weights the Safe Way

Tips for Exercise After Knee Replacement

You’re Never too Old to Exercise

Be a Safe Swimmer

Exercise Safely in the Heat

Stop Making Excuses

Make an Appointment to Exercise and Keep It

Mix and Match Training Menu

Working in Exercise While at Work

Pedal for Fitness

Low-Impact or Non-Impact Aerobics

Sit Less, Move More

Exercise May Keep Some Cancers Away

Will Ab Exercises Shrink Your Belly?

Exercise is healthy for your mind

Exercise for Stronger… bones?

Every Step Helps

Improve Your Mood with Exercise

Strong Ways to Build Good Health

Best Exercise for People with Diabetes

Walking Off the Midway Munchies

13 Reasons Why Walking Works

Run for Your Life

How Exactly Does Exercise Help the Heart

Exercise Benefits Outweigh the Struggle

How Physical Activity Works

Bye, Bye Belly Fat

Ride Your Bike to Work

Hey, Want to Improve Your Balance?

Just a little exercise helps with arthritis

Exercise to keep pounds away

Beat winter doldrums by using a pool indoors

Learn to love exercise

A Prescription for Exercise?

Staying Active with a Disability

How Walking Can Change Your Life

Encourage Exercise in Others

Getting Fit in Less Time

Step Up to A Longer Life

Get Moving to Boost Your Immunity

Stay Fit for Life by Getting Flexible

Sitting Doesn’t Mean Not Moving

Exercise to Lower Blood Sugar

Start Running

Move for mental health

Exercise Your Feet

Exercise When You Travel

5 Reasons to Be Active

You Don’t Need to Climb a Mountain to Be Fit

Walk to Well-Being

Benefits of Walking

You’re Built for Strength

Take that First Step

Build a Stronger Body

Walk for Wellness

A Shopper’s Guide to Exercise Equipment

Do Your Chores

Three Ways to Tone Your Stomach

Get Flexible!

Sample Walking Schedule

Walk Your Way to Fitness

Fun, Fast Indoor Workouts

Let’s Move

Build a Strong Core

Move in Minutes

Abs: the core of a healthy body

Sitting may harm your health

Fitting in fitness when life is busy

Get Fit While Cleaning House

Create a Home Gym

10 minutes of fitness

Dance With or Without the Stars

Get Fit for a Cause

Give Water Exercise a Try

Exercise on a Budget

Are Fitness Trackers Worth the Hype?

5 Things to Know About Yoga

Get Your Game On

Is yoga for you?

Wallet-friendly workouts

10-Minute Workouts: Do They Work?

CrossFit FAQ

How to Buy Sports Shoes that Fit

Take Golf Injuries Seriously

Shin Splints Can Sidetrack Your Running

Be a Good Sport

Physical Fitness and Sports

Train Like an Olympian

Can You Take a Hit?

Sprains, Strains, and Injuries: the RICE Fix

Race Drinking

Stay in the Game

Compression Socks: A Fitness Friend?

Before You Exercise

Exercise Caution

For Athletes

Exercise for Health

Exercise at Home

© American Institute for Preventive Medicine

January 23, 2026
Walk For Wellness

Fitness

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.

© American Institute for Preventive Medicine

January 23, 2026
Different Shoes For Different Sports

BE FIT

If you play sports, shoes are important. Wearing the wrong shoes can sideline you with foot injuries and pain. Follow these guidelines to keep feet happy.

Basketball, tennis and volleyball shoes should have:

* A thick, stiff sole that absorbs impact

* High ankle construction for quick changes in direction

* Lighter weight with a sole designed for quick starts and stops

Soccer shoes should have:

* A good quality footbed to support your arch type

* The correct stud type for the ground you play on: soft, hard, firm or turf

* Molded rubber cleats

Football and lacrosse shoes should have:

* High ankle support, especially for linemen and players who move side to side

* Good traction on a grassy field in wet and dry conditions

* Proper fit – don’t use hand-me-downs

Baseball and softball shoes should have:

* Support to prevent arch pain

* No metal baseball spikes for athletes younger than 13

* Multi-cleats for children ages 11-15

Running shoes should have:

* Good shock absorption for high-impact forward motion (not side motion)

* The right arch type for you (high, medium, low)

Source: American Podiatric Medical Association

© American Institute for Preventive Medicine

January 23, 2026
Move Outside The Exercise Box

BE FIT

The more you move, the stronger your body will be and the better your heart, lungs, and other organs function. Any movement that gets your heart rate up counts as physical activity.

At home

* Walk the dog.

* Play a family game of catch or frisbee.

* Add in some squats or lunges while you work in the kitchen.

* Do some light bodyweight exercises while you watch TV.

At work

* Park farther away to get more walking time.

* Take the stairs.

* Set a timer for a five-minute movement break every 30 to 90 minutes.

* Walk at lunch or go up and down the stairs a few times.

The weekend

* Choose a hobby that gets you moving, like an outdoor activity.

* Plan social gatherings that include movements like hiking or active games.

* Put on some music and make chore time fun and full of movement.

* Go sightseeing or choose a family outing that includes a long walk or hike.

© American Institute for Preventive Medicine

January 23, 2026
Rucking For Beginners

BE FIT

Rucking is an excellent cardiovascular exercise and builds strength and stamina. It simply means to walk while carrying weight. All you need is a backpack to hold some weight and a safe place to walk. Here’s how to get started:

* Plan a walking path. Depending on your fitness level, beginners should plan to walk 2 miles or less. Over time, up your mileage as your strength and endurance increase.

* Choose a sack. You don’t need a special rucksack. Any pack can work, but backpacks with a hip belt will be most comfortable as you carry more weight.

* Start with light weights. Adding 10-15% of your body weight is a good starting point. You can use any weight, such as gym weight plates, heavy books, or water bottles.

* Wear comfortable walking shoes. And don’t forget to hydrate!

* Aim for 2-3 weekly rucking sessions. You should begin to see gains in strength and endurance.

© American Institute for Preventive Medicine

January 23, 2026
Get Fit For A Cause

Fitness

Join a charity walk, run, or bike ride.

If you are struggling to find a reason to get off your duff and exercise, go online and find a cause that interests you – Alzheimer’s disease, animal welfare, breast cancer, heart disease, multiple sclerosis, etc. Chances are there is a fitness-related fund-raiser in your area that will inspire you to get fit and soothe your soul.

Don’t sign on the dotted line just yet.

* Pick a cause and/or activity (cycling, running, dance-a-thon) that will keep you interested.

* Find out the minimum amount of money you need to raise to participate. If you can’t afford it, are you willing to ask friends, family and co-workers to donate?

* Ask the organization how much of your actual donation goes to the cause, stays in your community, and is used to pay salaries of employees?

* Do a background check (www.guidestar.com) on the organization to make sure it’s legitimate.

* Find out how much training is involved. Do you have the time and devotion to stick with it?

Volunteer.

If you’re not interested in fund-raising or can’t commit to the extensive training needed to prepare for a marathon or a three-day walk, there are other ways you can still give to your community and get fit in the process.

* Volunteer at an area food bank that needs help picking up and delivering donations.

* Mow the lawn of an elderly neighbor every week.

* Become a sports coach for the local school or recreation department.

* Take part in community cleanup days.

* Help build a home for a needy family.

* Shovel snow off the sidewalks of family, friends, or neighbors who are not able to do this strenuous task.

Action Step

Fitness is also about the mind and the spirit. Find something to do that satisfies your desire to be fit, as well as your passion to make a positive difference in your community.

© American Institute for Preventive Medicine

January 23, 2026
Walk Your Way To Fitness

Fitness

Walking is a great way to keep fit without risking injury or buying lots of special equipment. Since walking is probably the most natural form of exercise, almost anyone can do it with ease.

Walking keeps you fit because it:

* Improves cardiovascular fitness.

* Increases the amount of calories burned.

* Enhances muscle tone.

* Builds stamina.

* Aids digestion and regularity.

* Helps to relieve tension.

* Enhances feelings of well-being.

Although walking comes naturally, you can maximize comfort and benefits if you:

* Warm up by walking slowly for 2 to 3 minutes.

* Take a few minutes to stretch before and after walking, especially if you walk briskly.

* Wear good walking or running shoes with sufficient arch support.

* Walk by stepping down on the back of your heels and rolling onto your toes.

* Maintain good posture by keeping your head up, shoulders back, and arms swinging freely at your sides.

* Breathe deeply and exhale fully.

* Cool down by walking at a slower pace for 3 to 5 minutes before you stop.

© American Institute for Preventive Medicine

January 23, 2026