HealthyLife Articles

Tag: Movement & Physical Fitness

Encourage Exercise In Others

BE FIT

Sticking to an exercise routine can be hard. But sometimes getting support from another person can help you get started. If you’ve been able to work out regularly, you can help a loved one do the same. Be a positive force in their life by supporting them, not forcing them. Try these strategies that can encourage them without pressure.

* Make it doable. Don’t suggest signing up for difficult classes or workouts right away. A walk in the evening or doing push-ups while watching TV can be less overwhelming.

* Try something new. A new walking route, different stretches or a fun strength program may help them get motivated. Get away from the same old routine that may not have worked in the past.

* Let them pick. See if they are interested in any local exercise classes or programs – and go with them.

* Plan a meetup time. Many people find exercising right after work is helpful. This may be easier than trying to go back out after you’ve come home to relax. Some people are able to stick to a lunchtime walk if they work in the same place.

* Be consistent. Try to make your exercise routine a regular part of your week. For instance, two times each week is a doable but consistent way to start.

* Be an early riser. If the person lives with you, see if you both can get up 30 minutes earlier for a walk first thing in the morning.

* Ditch the car when you can. If the store or coffee shop is close by, you can walk or bike there together.

* See things from their point of view. It’s hard to get started with exercise. Try to understand how challenging it can be. Ask them how you can best support them.

A positive mindset

When it comes to exercise, the mind is as important as the body. When starting a new healthy habit or helping someone else, remember to:

* Celebrate small efforts. Be happy about seeing an improvement – no matter how small – in strength or fitness level.

* Don’t let setbacks take over. If you miss a week or even two, get back to it. Tell the person you’re not giving up, and help them try again.

Remember that every little bit of exercise is a step in the right direction!

Source: U.S. Department of Health and Human Services

© 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
Start A Walking Group

BE FIT

Walking is hands down one of the best forms of exercise. Walking with a group is a great strategy to keep you motivated. And what better way to get involved in a walking group than to start one yourself!

1. Identify target members. Do you want to invite the general public, only close friends, or people in your neighborhood? Know who you want to join.

2. Choose a time. Based on who you plan to invite, pick a regular time slot and schedule about 60-75 minutes.

3. Plan a route (and a backup). A good walking route is free, safe, well-maintained, and near your home or work. Also, select a backup indoor location, such as a mall or walking track, for when the weather is poor.

4. Spread the word. Reach out to your target members with flyers, social media, phone calls, or emails. Aim for between 5 and 15 members.

© American Institute for Preventive Medicine

January 23, 2026
Get Flexible!

Fitness

To be truly fit, you need to be limber. The following stretches can help you achieve that goal.

Side Stretch

Stand straight with your legs spread comfortably. Clasp your hand above your head. Lean from the waist as far to the right as is comfortable without moving your hip. Repeat, leaning to the left.

Sitting Stretch

Sit on the floor with your legs extended and at least 6 to 10 inch apart. Keeping your back straight, bend forward with arms outstretched as far as is comfortable and hold the position for 8 to 10 seconds. Don’t strain or bounce.

Horizontal Leg Stretch

Lie on your back with both legs outstretched. Be sure to keep the small of your back flat against the floor. Bend your right knee and raise it until your foot is a few inches off the floor. Keeping your leg straight, slide your left leg to the left along the floor. Slide it back and lower the other leg. Repeat, alternating legs.

Don’t Do These Stretches

The following stretches, although popular, may injure you or aggravate an existing ailment like a back or other orthopedic problem. Avoid:

The plow. In this stretch, you lie on your back and raise your legs until your feet are resting on the floor behind your head.

The hurdler’s stretch. For this one, sit on the floor with one leg extended forward and the other extended behind you, with the knee bent.

The toe touch. This familiar stretch requires you to bend at the hips to touch your toes, with your legs straight and knees locked.

© American Institute for Preventive Medicine

January 23, 2026
Working In Exercise While At Work

Fitness

Move more, even when you sit.

Chances are you don’t have one of those newfangled treadmill desks in your office. That shouldn’t stop you from adding exercise into your work schedule. If you get breaks, use them to march up and down the stairs or walk around the building a few times. Or, go into an empty conference room and pound out some pushups. While you probably won’t get enough of a workout for one day’s needs, short stints of exercise add up.

Don’t just stand there.

Waiting for the coffee to brew? Burst into a 60-second aerobic routine that includes side stepping or marching in place. Or, squat and stand as the copy machine spits out your papers. And, perhaps just to freak out co-workers, strike a warrior pose in the break room. See if you can hold it for a minute without talking (or laughing).

Do sitting-down-on-the-job exercises.

From a seated position, you can:

* Tighten your abs and buttocks with periodic squeezes.

* Push shoulder blades toward each other and hold to stretch your back.

* Stretch both arms over your head. Reach, reach, reach.

* Extend your legs in front of you and hold.

* Extend your legs, than draw your knees to your chest. Repeat and feel the burn in your abs.

* Turn your head to the left, torso to the right, hold. Repeat on the other side.

* Extend your arms straight out and move them slowly around in smaller to larger circles, forward then backward.

* Place both hands on your chair arms and slowly lift your bottom.

Action Step

Put a sticky note in your workspace that reminds you to stretch, bend, and move throughout your workday. Use exercise options offered to you at work.

© American Institute for Preventive Medicine

January 23, 2026
Exercise Safely In The Heat

BE FIT

Summer seems like an ideal time to exercise. After all, you don’t have to worry about slipping on ice or wearing extra layers to keep warm.

But summer comes with its own set of safety issues. Heat illness can affect anyone, even people who are in great shape and healthy.

What is heat illness?

Heat illness happens when a person’s body gets too hot. This often happens when a person exercises in high temperatures.

Heat illness can be mild to severe. Sometimes it’s just a sign that you need to cool off and get out of the sun. But other times, it can be dangerous or life-threatening.

Time to chill out

Signs of a mild heat illness include heat rash and heat cramps. A heat rash may be red and look like pimples. Heat cramps are muscle cramps or spasms.

If you notice either of these signs when exercising, seek some shade and cool off. These are not usually serious conditions.

People who have heart conditions or who follow a low-salt diet should talk to a doctor if they notice muscle cramps or spasms with exercise. If your heat rash doesn’t go away within a couple of days, see your doctor.

When the heat is an emergency

Heat exhaustion may cause:

* Heavy sweating

* Cold or clammy skin

* Feeling weak

* Weak but fast pulse

* Feeling sick

* Headache

* Fainting

* Dizziness

If you notice these signs in yourself or another person, don’t wait. Seek shade or go indoors. Put cool, wet cloths on the body and head or take a cool bath. Get medical help if it doesn’t get better within an hour or if the person is throwing up.

Heat stroke is the most severe kind of heat illness.

It may cause:

* Temperature over 103ºF

* Skin that is clammy, hot or red, and even dry to the touch.

* Fast and strong pulse

* Headache or confusion

* Dizziness and/or fainting

* Feeling sick

If you suspect heat stroke, get emergency medical care. Call 911 right away. Move the person to a cooler place. Apply cool cloths to their body. Do not give them anything to drink.

Sources: Centers for Disease Control and Prevention, American Academy of Family Physicians

© 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
Up Your Vo2 Max

BE FIT

VO2 max measures how much oxygen your body uses when working at a high level of exercise.

A high VO2 max indicates good cardiovascular fitness, while a low VO2 max means you should consider moving your body more. You don’t have to become an elite athlete. Even a small increase in fitness has significant health benefits. If your doctor clears you to do aerobic exercise, try these workouts to increase VO2 max.

Interval training:This involves alternating short periods of moderate to high-intensity aerobic exercise with short periods of low-intensity exercise. Alternate 3 minutes of moderate/high-intensity with 2 minutes of low-intensity for 30 minutes.

High-intensity training:This is a form of interval training that uses short, intense bouts of exercise at your max, followed by a longer rest period.

Steady-state training:This type of training is long bouts of cardio at a pace you can maintain for at least 30 minutes. Your heart rate should be elevated, but you should still be able to carry on a conversation.

© American Institute for Preventive Medicine

January 23, 2026
Give Water Exercise A Try

Fitness

Water exercise (or aquatic exercise, as it’s sometimes called) is popular among people of all ages. Buoyed up by water, you feel light as a feather, and you can move in ways that are otherwise difficult or impossible yet still tone your muscles and improve your circulation, breathing, and endurance. You weigh 90 percent less in water than you do on land, easing the burden on weight-bearing joints like your hips, knees, and back. That means many people who find it difficult or painful to jog or perform other kinds of weight-bearing activities find it easier to work out in water. Water exercises take place in the shallow end of a pool, in waist- to chest-deep water, and you can usually hold on to the side of the pool for safety and comfort.

Swim the English Channel (or Its Equivalent)

Imagine the pride you’d feel if you could tell people, “I swam the English Channel.” As remarkable as it may sound, you can achieve such a feat, without leaving your hometown. Here’s how: Assuming one lap equals 60 feet, keep track of how many laps you swim and convert that figure into miles once a week. The English Channel is 21 miles wide which is the equivalent of 1,848 laps. You can apply this motivational tool to walking, bicycling, stair climbing, or running. Using the following table, decide on a goal-climbing a well-known mountain or skyscraper, swimming a famous body of water, walking to a faraway city. Then figure out the distance and get moving.

Water exercise is excellent for people who:

* Are over 50 years old.

* Suffer joint pain.

* Have weak leg muscles or back problems.

© American Institute for Preventive Medicine

January 23, 2026
Exercise To Lower Blood Sugar

BE FIT

If you have diabetes, physical activity is a great way to keep blood sugar in check. Being active makes your body more sensitive to insulin, which helps lower blood sugar to healthy levels.

Aim for at least 150 minutes of moderate-intensity physical activity per week. Moderate intensity means your heart rate should be elevated, but you should be able to speak normally. Consider adding strength training a few times a week to help your muscles use insulin.

Here are more tips:

* Check with your doctor for exercises that are best for you.

* Check your blood sugar before exercising, especially if you take insulin.

* Recheck your blood sugar once you finish exercising.

* Drink plenty of water before, during, and after exercise.

* Have a snack on hand in case your blood sugar gets low.

* Wear good-fitting shoes and socks.

* Monitor your feet for sores.

* Aim for at least 20 minutes of exercise each day.

© American Institute for Preventive Medicine

January 23, 2026