HealthyLife Articles

Tag: Movement & Physical Fitness

  • Be A Safe Swimmer

    BE FIT

    Bird eye view of female swimming.

    Protect yourself, your family and others around you by following these safe swimming tips. Together, we can keep each other safe while also having fun.

    Before You Dive In

    *  Test the water’s free chlorine levels and pH. Most superstores, hardware and pool supply stores sell test strips.

    *  Check for cloudy water. This can mean there are more germs in the water than normal and you should stay away.

    *  If the lake you are swimming in has any pipes draining into or around the water, stay out.

    Check Yourself

    *  Use waterproof bandages to cover any wounds.

    *  Sick with diarrhea? Get a check-up from your doctor before you enter a public swimming pool or lake.

    *  Shower before you swim. This will remove any dirt or bacteria you might bring with you into the water.

    Survey Your Surroundings

    *  Check for closures.

    *  Kids can drown in seconds and in silence, so keep an eye on all little ones in and around the water.

    *  Lifeguard(s) should be focused on swimmers and not distracted. If no lifeguard is on duty, identify the safety equipment, such as a rescue ring or pole.

    © American Institute for Preventive Medicine

  • Are Fitness Trackers Worth The Hype?

    BE FIT

    Image of women with a fitness tracker.

    Fitness bands, also called wearable health trackers, have become a popular trend in the last few years. Millions of these devices have been sold, but can they help you get healthy?

    What they do

    Most fitness trackers have features that act like a pedometer, counting your steps and other physical activity. Their features vary widely, however. Some trackers simply tell you how many steps you take in a day. Others are designed to be worn during exercise, such as running, and may track your distance and show your route. Other trackers are waterproof and designed to be worn when swimming.

    Many trackers also record quality and length of sleep. Because they have a movement sensor, they can determine how many times you woke and when you were in deep sleep.

    Most of them are designed to be used with an app on your smartphone, where you can see how you’re doing and make improvements where needed.

    Improving health with a tracker

    It can be helpful to know how many steps you take and how well you’ve slept. But keep in mind that these devices aren’t perfect. For instance, if you walk while pushing a stroller, a tracker worn on your wrist may not count your steps because your arms aren’t swinging.

    Sleep tracking can also be helpful, but won’t be a magic fix. Some trackers assume you’re in a deep sleep because you don’t move around. But, some people just naturally move less during the night, even if their sleep quality isn’t great. This may lead to incorrect information that makes you think you’re sleeping better than you actually are.

    Your body may be the best gauge when it comes to your health. When you don’t sleep well, you’ll feel sluggish. And you can easily keep track of any exercise you do with a fitness diary or a simple notebook. As for step counting, these devices are helpful, but an old-fashioned pedometer can work just as well.

    Alternatives to fitness trackers

    If you don’t have – or want – one of these devices, there are still ways you can get healthy with technology. Many apps that work with a smartphone can help you track movements and sleep, and others help you manually record things like mood, stress levels, and menstrual cycles. These require you to carry your smartphone with you, but don’t use any wearable devices.

    © American Institute for Preventive Medicine

  • Exercise Is Healthy For Your Mind

    BE FIT

    Image of older Asian couple brisk walking.

    Regular exercise offers many health benefits. You may already know it helps you stay strong and healthy, and can help you lose weight. It can also help prevent heart disease, diabetes, arthritis, and other diseases. But exercise is doing good for another vital organ in your body: your brain.

    Studies are now showing that regular aerobic exercise can help your brain work better. This includes:

    * Better memory

    * Ability to switch tasks

    * Ability to plan activities and stay organized

    * Possible reduced risk of Alzheimer’s disease

    Although researchers don’t know exactly why exercise helps the mind, there are some possibilities. It increases blood supply to the brain, and helps it form connections. These connections are responsible for forming memories and thinking about future activities. Exercise also improves an area of the brain that remembers and learns.

    Source: National Institute on Aging

    © 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

  • Soothe Sore Muscles After Exercise

    BE FIT

    Image of male jogging outside.

    Exercise can make you feel great. But after a hard workout, sore muscles can be uncomfortable. A little soreness is normal and healthy, especially after trying a new activity or pushing yourself a little harder.

    Don’t let post-exercise pain get you down! You can get through it and reach a new level of fitness with a few tips:

    *Warm up.Don’t jump right into exercise with cold muscles. Doing a lighter or slower version of your workout first will get muscles warm and increase blood flow. This can help avoid injury too.

    *Cool down and stretch.Don’t stop exercise abruptly. Instead, slow down your activity until your heart rate feels normal and you can talk easily. After you’ve exercised, stretch! This is the perfect time to increase flexibility and help lower the chance of soreness.

    *Drink water.It helps keep your joints and muscles hydrated and prevents cramps. Drink before, during and after your workout.

    *Give muscles a break.Give muscles about two days to rest and heal before you exercise them again. For instance, work leg muscles one day and arms the next. Don’t do the same exercise day after day. Muscles need about 48 hours to repair and heal.

    *Be sure you’re doing it right.If you’re new to certain exercises, don’t be afraid to ask someone who can help! Ask a fitness expert or personal trainer or watch videos. Exercise machines and routines can cause injuries if they’re not done properly.

    *Don’t push too hard.It’s easy to get caught up in a new exercise routine. You may want to get into shape as quickly as possible. But doing too much too quickly can mean lots of soreness and even an injury. If you think your exercise routine is too easy, increase the time or intensity slowly. Always ask your doctor about safe exercises you can do if you have any health conditions.

    Listen to your body!

    A lot of soreness or pain isn’t necessary or normal. If you think you have a strained or sprained muscle, tryRICE:

    Rest:Don’t use the sore muscles, if possible.

    Ice:Apply ice packs to the problem area for a few minutes at a time.

    Compression:Use sports bandages or wraps.

    Elevation:Raise the affected body part, such as a foot, up above your heart for two to three hours each day.

    See a doctor if the pain is extreme, gets worse or doesn’t go away after a week.

    Source: American Academy of Family Physicians

    © American Institute for Preventive Medicine

  • Be A Good Sport

    BE FIT

    Image of women with knee injury from riding a bike.

    Whether you’ve never had a sports injury and you’re trying to keep it that way or you’ve had an injury and don’t want another, the following tips from the National Institute of Arthritis and Musculoskeletal and Skin Diseases can help:

    *  Avoid bending knees past 90 degrees when doing half knee bends.

    *  Avoid twisting knees by keeping feet as flat as possible during stretches.

    *  When jumping, land with your knees bent.

    *  Do warm-up exercises not just before vigorous activities like running, but also before less vigorous ones such as golf.

    *  Don’t overdo.

    *  Do warm-up stretches before activity. Stretch the Achilles tendon, hamstring, and quadriceps areas and hold the positions. Don’t bounce.

    *  Cool down following vigorous sports. For example, after a race, walk or walk/jog for 5 minutes so your pulse comes down gradually.

    *  Wear properly fitting shoes that provide shock absorption and stability.

    *  Use the softest exercise surface available, and avoid running on hard surfaces like asphalt and concrete. Run on flat surfaces. Running uphill may increase the stress on the Achilles tendon and the leg itself.

    © 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

  • Is Yoga For You?

    BE FIT

    Close up image of female hands while in a yoga pose.

    Yoga is an ancient Indian practice that engages the mind and body. There are many different forms of yoga, and the type you choose should suit your health and fitness goals. Check out these more popular types of yoga.

    Hatha

    Hatha yoga is a general term for any type of yoga. But in general, hatha classes focus on perfecting and holding yoga poses and proper breathing. It can be relaxing, as it is generally slower paced. You may not get an aerobic workout from hatha yoga, but it can improve your strength, balance and flexibility. Hatha classes are usually geared towards beginners.

    Vinyasa

    This is a faster-paced style of yoga that moves quickly from pose to pose, sometimes with upbeat music. You may work up a sweat and get a good cardiovascular workout. Before trying vinyasa, be sure you are familiar with basic yoga poses so you can follow along. It is often suitable for all skill levels, as the poses can be modified to fit your comfort and ability.

    Ashtanga

    This style uses the same six poses in an identical order or sequence. It can be repetitive, but allows people to follow a set routine. This tends to be a more fast-paced and vigorous style of yoga. You may get hot and will need to drink plenty of fluids.

    Bikram

    Bikram yoga, sometimes called hot yoga, is done in a heated room and is designed to make participants sweat heavily during the class. Bikram involves a set of 26 poses and two breathing exercises during a 90-minute class. Though it’s a predictable sequence, the heat makes it a strenuous activity. Though studies haven’t proven its safety or risks for sure, it is not right for everyone. Always ask your doctor before trying any kind of hot yoga. The excess heat may cause heat-related illnesses in some people.

    © American Institute for Preventive Medicine

  • Sprains, Strains, And Injuries: The Rice Fix

    BE FIT

    Image of sprained foot.

    Whether you’re headed off the trail or staying on track, kicking a ball or throwing one, you’ll likely need to know about the RICE fix when you sprain, strain, or injure something.

    Dr. William Levine, chief of sports medicine at NewYork-Presbyterian Hospital/Columbia University Medical Center, recommends RICE, a first-aid technique that can be applied to most sprains, strains and joint injuries.

    *Rest:If you are injured during any activity, stop the activity immediately and rest the injured area. Do not try to work through the pain.

    *Ice:For the first 24 to 48 hours, apply ice packs to the injured area every 2 hours for 15 minutes. Make sure that the ice (a handy bag of frozen peas works well) is not in direct contact with the skin; a cotton handkerchief covering is helpful.

    *Compress:Bandage the area firmly, extending the wrapping above and below the injury. This pressure will stop any bleeding and reduce any swelling of the injured area.

    *Elevate:Whenever possible, elevate the injured area above the level of your heart. Elevation and compression are typically used for acute injuries such as a twisted ankle.

    © 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