HealthyLife Articles

Tag: Movement & Physical Fitness

Consider An Exercise Stress Test

Fitness

An exercise stress test measures the heart’s response to physical exertion and can give your doctor an idea of how safe it would be for you to exercise and at what intensity you can exercise with relative safety. If you undergo an exercise test, your doctor will ask you to either pedal a stationary bike or walk on a motorized treadmill that increases in speed or grade. Electrodes placed on your chest will monitor your heart activity. Your blood pressure will be monitored, too.

Should you have an exercise stress test? According to the National Heart, Lung, and Blood Institute, exercise stress testing isn’t routinely done to screen for problems, such as coronary artery disease (CAD). Usually, you will have to have symptoms of CAD before a doctor recommends exercise stress testing.

You should check with your doctor about the need for an exercise stress test. In general you may be advised to have an exercise stress test if:

* You plan to start a vigorous exercise program and you are a male over the age of 45 or a female over the age of 55, especially if you have:

– Diabetes or kidney disease.

– Very high blood pressure.

– Very high LDL (bad) blood cholesterol.

– A family history of heart disease or many risk factors for it.

* You have chest pain during physical activity.

* You have a diagnosed heart ailment, lung disease, or metabolic disorder.

* You feel faint, get a rapid heartbeat, or feel a fluttering feeling in your chest when you exercise.

* You get short of breath at rest or when you exercise.

* You have had an abnormal resting electrocardiogram (ECG).

© American Institute for Preventive Medicine

January 23, 2026
Sit Less, Move More

Fitness

Sitting down on the job is bad for your health.

It’s time to stand up for yourself. No, really. Stand up! Scientists warn that prolonged sitting – even for those who exercise regularly – could be really bad for your health. After four hours of sitting, the genes that regulate glucose and fat in the body can start to shut down. Not only does this add weight to your body, it puts you at risk for a heart attack, obesity, and diabetes.

Stand for a cause – You!

Standing engages muscles and promotes the distribution of lipase. This enzyme prompts the body to process fat and cholesterol. It also uses blood glucose and may discourage the development of diabetes. You can also burn up to an extra 60 calories an hour just by standing.

Rise to the occasion.

You can start by walking to a bathroom that is farther away or delivering a message to your co-worker in person rather than using email.

Do This

Stand up during TV commercials.

Turn on the radio instead of the TV.

Go grocery shopping.

Do household chores.

During phone calls, stand up.

Limit TV/computer time to 2 hours a day.

Take mini stretch breaks at work.

Walk during lunch breaks.

Walk after dinner.

Even Better

Stretch, do pushups, or fold laundry.

Dance to the music.

Park far, far away from entrances and walk.

Do them often.

Do leg lifts or march in place.

Shoot hoops or play soccer with your kids.

Walk up and down a flight of stairs.

Walk with a buddy.

Take the dog with you.

Action Step

If you sit at your job all day long, set an alarm on your cellphone (on low) to remind yourself to stand up at least every two hours for more than a minute at a time. Stretch, bend, or take a short walk.

© American Institute for Preventive Medicine

January 23, 2026
Be Strong At Any Age

BE FIT

When you think of exercise, do you think of going for a run or taking an aerobics class? Those are great cardio workouts. But there is more to fitness than just cardio.

Strong is healthy

Strength training or lifting weights is a big part of being healthy and fit. Many people don’t do strength training because they don’t want to “bulk up.” Older adults might skip it because they think it’s only for younger people who are more muscular.

You won’t get big bodybuilder muscles from doing strength training. That is, unless you train hard with that goal in mind. And many older adults can safely do strength training and find that they love how it makes them feel.

If you do regular strength exercises, you will get a stronger body and better quality of life at any age. No bodybuilder is needed!

Research shows that strength training can lower the risk of heart disease and other health conditions. It also helps you stay independent as you get older. Older adults who do strength training may find that everyday tasks are much easier. This can include things like getting out of a chair or climbing stairs.

Strong is good for the mind

The benefits of a strong body don’t stop at the muscles. Research also shows that strength training may reduce the effects of post traumatic stress disorder (PTSD). It can also help boost self-esteem.

You can start today

If you don’t have equipment, like weights, you can use things around the house, like soup cans. You can also use your own body weight. Think push-ups, planks and other similar exercises. They use your body weight and gravity to build muscles.

A good way to start is with an exercise video or online class. You don’t have to go to a gym. But before you start, talk to your doctor. Ask if a new exercise program is safe for you. Talk about things you should or should not do to stay safe and help avoid injury.

Give strength training a chance. You may find that it makes you feel better than you thought possible! A diet with adequate protein can help build muscle at any age and even promote healing. Talk to your doctor if you plan to make major diet changes.

Source: National Institutes of Health

© American Institute for Preventive Medicine

January 23, 2026
Get Into Zone 2

BE FIT

Zone 2 is one of the five cardiac heart rate zones, ranging from 1 (gentle warm-up) to 5 (maximum effort). In zone 2, your heart rate is moderately elevated, but you’re not out of breath.

Zone 2 exercise is beneficial because it strengthens the heart and lungs. This makes your body more efficient, capable, and energetic. Here’s how to get started with zone 2:

* Calculate your zone 2 heart rate range.

– 220 – age = MAX heart rate.

– Zone 2 is 60-80% of your max.

– MAX heart rate x 0.6 and 0.8 = zone 2 range.

* Choose an aerobic activity you enjoy, such as walking, jogging, biking, swimming, or rowing.

* Wear a heart rate monitor and get started.

* Once your heart rate reaches zone 2, adjust your intensity to stay in that range.

* Aim for 30 minutes to 1 hour of zone 2 training several times each week.

© American Institute for Preventive Medicine

January 23, 2026
Workout Wear 101

BE FIT

Wearing the right gear when you exercise can make a big difference. Clothes that are uncomfortable might stop you from finishing your workout. But clothes that feel great may keep you moving longer!

* Choose moisture-wicking shirts and shorts. Cotton can absorb sweat, leaving you feeling wet and weighed down.

* Invest in well-fitted workout socks. Socks that shift can cause blisters. Cotton socks can also cause chafing and discomfort.

* Don’t buy tight shoes. As you exercise, your feet may swell. Make sure your shoes have enough room for your feet.

Source: American Heart Association

© American Institute for Preventive Medicine

January 23, 2026
Consider Low-Impact Or Nonimpact Aerobics

Fitness

Fitness activities that involve steady, rhythmic motions of major muscle groups and burn oxygen for more than a brief spurt are considered aerobic. They force your heart and lungs to work at anywhere from 60 to 85 percent of their capacity. Brisk walking and bicycling are examples of aerobic activities. So is aerobic dance-informally choreographed routines that combine calisthenics and dance.

Aerobic dance classes became the rage in the early 1980s, but shock to bones and tendons caused by repeated jumping and bouncing produced a number of injuries. Low-impact and nonimpact aerobics are kinder to your skeleton.

Low-impact aerobics are designed so that:

* Your feet stay close to the floor, and only one foot leaves the floor at a time.

* Only moderate jumping is involved.

* Jerky movements are kept to a minimum.

Nonimpact aerobics are designed so that:

* No jumping is involved.

* They rely on large muscles of the thighs (as in lifts) rather than muscles in the feet and calves (as in jogging and skipping in place).

* They require more arm movement than high-intensity aerobics.

© American Institute for Preventive Medicine

January 23, 2026
Stop Making Excuses

Fitness

Take control of your health.

The Centers for Disease Control and Prevention says that more than 50 percent of adults in the U.S. don’t exercise enough. Of those, 25 percent are not active at all. Combined, they probably have a million and one excuses – 99.9 percent of which are probably not valid.

Excuse No. 1 – I don’t have time to exercise.

Excuse zappers:

* Write down what you do in a day. How much time do you spend in front of the TV? Exercise while you watch TV.

* Get up half an hour earlier to work out.

* Split up your workouts. Do two 30-minute sessions or three 10-minute sessions.

Excuse No. 2 – I’m too tired to exercise.

Excuse zappers:

* Exercise can relieve sluggish feelings and a general lack of energy.

* Something as easy as a brisk walk may do the trick.

* Do yoga or tai chi to feel physically and mentally refreshed.

Excuse No. 3 – I’m too heavy to exercise.

Excuse zappers:

* Ask your doctor for the top five reasons you need to lose some weight.

* Start slowly, even if it means walking in 10-minute spurts.

* Work out at home with dumbbells and a stability ball. Go online for information on how to use them.

Excuse No. 4 – Exercise is boring.

Excuse zappers:

* Choose activities you enjoy and look forward to.

* Set up a walking program with a friend or coworker you like to be with.

* Enjoy a sunny day and fresh air with outdoor activities.

Action Step

Make a list of all the reasons you aren’t working out. Then come up with solutions that fit your schedule, your lifestyle, and your interests.

© American Institute for Preventive Medicine

January 23, 2026
Benefits Of Stretching

BE FIT

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

January 23, 2026
Get Moving To Boost Your Immunity

BE FIT

Exercise provides so many health benefits. Recent research now adds strengthening the immune system to the list. Here are three ways exercise can help fight infections and prevent you from getting sick.

* Regular bouts of moderate to high-intensity exercise reduce inflammation in the body. Lower levels of inflammation are linked to a decreased risk of chronic diseases such as heart disease, cancer, and diabetes.

* Exercise supports the healthy bacteria in the digestive tract. These bacteria, called the microbiome, make up about 70% of your immune system.

* Consistent physical activity may prevent the decline in immune function that is common as people age. Being active keeps the body’s defense system in peak condition.

© American Institute for Preventive Medicine

January 23, 2026
Zone Minutes Explained

BE FIT

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

January 23, 2026