HealthyLife Articles

Tag: Movement & Physical Fitness

How Walking Can Change Your Life

BE FIT

Many people don’t exercise because they believe it takes too much time or money. They may think they need to spend an hour at the gym each day to get healthier. These myths could be standing in the way of a healthier life.

Exercise is a universal way to improve health. We know that physical activity can reduce the risk of heart disease, diabetes and even cancer. It also boosts energy levels and can help you sleep better. But there’s another benefit to exercise that many people may not know about: better mental health.

If you are thinking about being more active, a walking program is a tried and true favorite form of physical activity. As an exercise, walking is easy to begin and maintain. Plus, it needs no special skills or expensive equipment, and can be done year-round, outdoors and indoors.

For those who thought they didn’t have time to walk or exercise, there’s good health news. Even a small amount of exercise can help you feel better mentally by reducing feelings of depression and anxiety, and improving cognition.

Getting a treadmill: Questions to ask

Treadmills have been a mainstay in gyms for years. Many people also get one for their homes. They’re simple to use and can adjust to your fitness level. But should you buy one? Here’s what to consider:

How much money do you want to spend?

A new treadmill can cost hundreds – or even thousands – of dollars. But many people can get used treadmills for a fraction of the cost. If you buy a used one, make sure to test it first to be sure it works. Ask the seller if they have the instruction manual.

Can you do other indoor exercise?

You don’t need a treadmill to get a good workout inside. You can turn on music and dance or use a fitness video or interactive game. Consider how many days per year you would need the treadmill because of bad weather. Then, weigh that against the cost.

Will it “work” for you?

Do your research before making the investment. Check out online reviews of the exact treadmill you’re considering. Find out if it’s good for running, walking or both. Will it work with your height? Taller people often need a longer treadmill belt.

Source: Centers for Disease Control and Prevention

© American Institute for Preventive Medicine

January 23, 2026
Boost Your Exercise With Caffeine

BE FIT

Caffeine does more than just give you energy. It can improve exercise performance too. And if you are someone who struggles with motivation, caffeine may give you the mental boost you need to get moving.

Caffeine may help you get just a little more out of your exercise session. It may improve:

* Muscle endurance

* Speed of movement

* Muscle strength

* Aerobic endurance

* Alertness and focus

Make caffeine work for you:

* Consume a dose of caffeine an hour before you exercise.

* 1-3 mg caffeine per pound of body weight has been shown to be most effective.

* One cup of coffee has about 100 mg of caffeine.

* Energy drinks and other forms of caffeine can also work. But be wary of what else may be in them and read the label carefully.

* Talk to your doctor before taking any supplements.

* Don’t overdo it! More is not better and won’t give any additional benefit.

© American Institute for Preventive Medicine

January 23, 2026
Exercise On A Budget 2

Fitness

Lean times are no excuse to ignore your health.

Don’t let gym memberships, personal training fees, or the cost of the latest exercise gadget weigh you down. Exercise is about moving, stretching, lifting, bending, breathing – things you can easily do at home. Or simply walk – around the block, at a mall, or on a local school’s track.

Get started.

Start with a few simple stretches to warm up your muscles. If you need help, go online for how-to instructions on everything from stretching to full routines. You can also find exercise tools to track your progress.

No equipment necessary

Do what you were taught in gym class – squats, push-ups, jumping jacks, and crunches. Lift your legs and arms, touch your toes, bend from side to side, jog in place, and twist. Just make sure you target all your major muscle groups at least once every week.

No free weights? Try these substitutes.

* Use cans for triceps and biceps exercises instead of dumbbells.

* A gallon jug filled with water, sand, or powdered detergent is just as effective as a kettle bell for squats and arm lifts.

* Put a paper plate under one foot and lunge forward. You can also attach plates to both feet with rubber bands to simulate skating. Or, get down on all fours, put the plates under your hands and slide them back and forth for a great chest workout.

* Pantyhose move just as well as resistance bands for rowing and stretching routines.

* Use a chair or countertop as a push-up bench.

* A low, sturdy stool or a bottom stair can be used for a step exercise routine.

Action Step

Don’t wait until you have a block of time to exercise. You can do leg lifts in the elevator, calve raises in the grocery line, lunges as you walk the dog. Every little bit counts.

© American Institute for Preventive Medicine

January 23, 2026
Time To Get Physical

Fitness

Get fit and stay fit.

“Fitness: if it came in a bottle, everybody would have a great body.”

– Cher

Having six pack abs doesn’t come from drinking a six pack, and you don’t need to have six pack abs to be fit. Get fit by making exercise and healthy eating a regular part of your life.

How much exercise do you need?

Each week, adults should do:

A. At least two hours and 30 minutes of moderate aerobic activity, such as brisk walking…OR

B. One hour and 15 minutes of vigorous aerobic activity, such as jogging, aerobic dancing, and jumping rope…OR

C. A combination of activities from A and B

For increased fitness or to lose weight or keep lost weight off, do:

* Five hours of moderate physical activity a week…OR

* Two hours and 30 minutes of vigorous aerobic activity a week

Tips for aerobic activity

* Warm up. Spend five to 10 minutes stretching or doing the aerobic activity at a slower pace. For example, walk at a slower pace if your aerobic activity is brisk walking.

* Aerobic activity. To be aerobic, the activity needs to use large muscles of the lower body and be steady and nonstop for at least 10 minutes at one time. During this time, you should reach your target heart rate. (See chart on this page.)

* Cool down. Choose a slower pace of the activity you were doing or stretch for about five minutes.

Target Heart Rate Zone

Age

20

25

30

35

40

45

50

55

60

65+

Beats per 10 Seconds

20-27

19-26

19-25

18-25

18-24

17-23

17-23

16-22

16-21

15-20

Action Step

In addition to aerobic exercise, do muscle strengthening and stretching exercises on two or more days a week.

© American Institute for Preventive Medicine

January 23, 2026
Compression Socks: A Fitness Friend?

BE FIT

Some athletes use compression socks during their exercise or sports activities. They look like tights, knee-high socks or sleeves that go over the calves.

Compression socks are not new. They have been used for years to help with leg pain, swelling, blood clots and varicose veins. They work by gently squeezing the legs to help move blood upward.

But do they help with exercise performance?

Lack of evidence for exercise performance

While compression socks aren’t usually harmful, they’re not proven to be helpful for exercise. Studies have not found that compression socks help a person’s athletic ability.

Still, there may be some benefit to using them if your doctor says it’s okay. Some evidence suggests that compression socks may help slightly with exercise recovery. A review of several small studies found that for some people, compression socks could help with muscle soreness. But, because these results haven’t been proven in large studies, it’s too early to say whether they will work for most people.

Some people enjoy the feeling of pressure on the legs. They may feel that it helps them exercise longer. If that’s the case, compression socks can be a good way to help you stay active.

Using compression socks

If you’re interested in compression socks, ask your doctor about them. They can help with:

* Legs that feel achy or heavy

* Swelling in the feet or legs from standing or sitting for long hours

* Pain from varicose veins

* Preventing blood clots, especially after surgery or for people who can’t move around easily. This could be after an injury or for people who have an illness that requires them to be in bed for long periods.

Some compression socks are tighter than others. Your doctor can give you a prescription for them, or you may purchase them online. Ask your doctor how long you should wear them, and what to do if you find the socks uncomfortable.

Sources: British Journal of Sports Medicine, Journal of Sports Science and Medicine, U.S. National Library of Medicine

© American Institute for Preventive Medicine

January 23, 2026
Knees Hurt During Exercise?

BE FIT

Knee pain can happen for many different reasons. But if you notice pain in the front of the knee during sports, jumping or running, you could have patellofemoral pain syndrome, also known as runner’s knee.

What does runner’s knee feel like?

Runner’s knee usually has one or more of these symptoms:

* The kneecap hurts when you touch it.

* It feels like the kneecap is grinding or clicking when you move it.

* The kneecap or front of the knee hurts after you’ve been active.

What causes it?

Runner’s knee is common in athletes, especially young adults and females. It may be caused by:

* Tight muscles in the legs, especially the hamstrings and Achilles tendons

* A kneecap that is slightly out of place

* Thigh muscles that are too weak

* Wearing shoes with poor support during exercise

* Exercising too hard or too long

What to know about runner’s knee

Runner’s knee often feels better with home care. Try these tips:

* Use ice packs on the knee for up to 20 minutes, several times a day.

* Replace the activity that hurts the knee with lower impact activities.

* Lightly wrap the knee in an elastic bandage.

* Rest the knee when you can, lifting it up higher than the heart.

* Take ibuprofen or naproxen for more bothersome pain, but ask a doctor before taking it more than seven days.

Prevention matters

You can help prevent runner’s knee if you:

* Stretch all your muscles, especially the legs, before and after exercise.

* Do a warm-up before you start vigorous workouts.

* Increase your exercise slowly.

* Maintain a healthy weight to reduce knee stress.

See a doctor if knee pain doesn’t get better with a few days of rest and home care. Your doctor can recommend physical therapy, shoe inserts or other treatments to help. Always ask your doctor before starting a new exercise program.

Source: American Academy of Orthopedic Surgeons

© American Institute for Preventive Medicine

January 23, 2026
Cold Weather Exercise

BE FIT

Cold weather can put a damper on outdoor exercise. But, continuing to exercise during the winter months has many benefits. Exercise combats seasonal depression, increases energy, and boosts immunity against illness.

Here’s how to stay comfortable while you exercise in the cold:

* Wear layers so you can adjust your temperature as needed.

* Protect your hands and feet with warm gloves and socks.

* Wear sunglasses to protect your eyes from snow or ice glare.

* Stay hydrated. You may feel less thirsty in the cold but still need plenty of fluids.

* Stay indoors if the temperature is 0ºF or below or the wind chill is below zero.

* Choose the proper footwear for snowy or icy conditions.

* Cover your mouth with a breathable wrap to warm the air you breathe.

* Start slow. Your body will adapt to cold conditions but progress gradually.

* Check with your doctor to make sure cold-weather exercise is right for you.

© American Institute for Preventive Medicine

January 23, 2026
Figure Out Your Target Heart Rate

Fitness

Exercise physiologists have come up with a formula called the target heart rate to help you determine how fast your heart should beat in order to maximize health benefits without overexerting yourself. The basic idea is to exercise about 60 to 80 percent of your maximum capability for at least 20 or 30 minutes three or four times a week. This safety zone is called the target heart rate zone. (It may be dangerous to run your heart at its maximum attainable rate for a prolonged period.)

Here’s a simple way to determine your target heart rate.

1. Before you start to exercise, take your pulse. Place your first two fingers (not your thumb) over the arteries of the opposite wrist, over the area where your skin creases when you flex your wrist and in line with your thumb.

2. Count the number of beats you feel for 10 seconds and multiply by six. (This number represents your resting heart rate.)

3. Take your pulse after warming up, midway through your workout, immediately after stopping exercise, and again after cooling down.

Using the table below, determine whether or not you’re within your target heart rate zone, based on your age. If your fastest pulse falls below the range for your age, you might need to exert yourself more while exercising. However, the exercise should never seem more than “somewhat hard.” If your pulse exceeds this range, slow down and exercise less intensely.

Note: If your peak pulse rate falls below your target heart rate and your legs feel weak, work on developing endurance-by walking more, perhaps-while you try to increase your heart rate. This can help reduce the risk of musculoskeletal injuries like tendinitis or muscle strain in novice exercisers.

© American Institute for Preventive Medicine

January 23, 2026
Walk For Well-Being

Fitness

You already know that walking and other physical activities help prevent and manage arthritis, diabetes, heart disease, and high blood pressure. Get these benefits from walking, too:

* Relieve tension and stress.

* Get more energy.

* Improve balance and lower the risk for falling.

* Get better sleep.

* Boost you overall mood.

Walking briskly at 3 miles per hour is a great way for adults to get 150 minutes of moderate-intensity physical activity a week (30 minutes a day). Children need 60 minutes of physical activity a day.

* Plan walking into your daily / weekly schedules. Split 30 minutes into two 15-minute or three 10-minute sessions.

* Wear a good pair of walking shoes that fit well and absorb shock. Look straight ahead when you walk.

* Don’t make the excuse that you have no time to exercise.

* Don’t text while you are walking. Don’t listen to music if it hinders hearing sounds around you.

© American Institute for Preventive Medicine

January 23, 2026
Create A Home Gym

BE FIT

Going to the gym can be expensive in terms of both money and time. Instead of spending all that money on a membership, why not invest in equipment you can use for years without having to leave your house?

You don’t need fancy machines to create a functional home gym. And you don’t even need much space. These items can fit anywhere and will challenge your body to get stronger and healthier.

Resistance bands:Get a set that offers low, medium, and high resistance for a variety of challenges.

Kettlebells:Choose a 6 kg (13 pounds) kettlebell for women or an 8 kg (18 pounds) kettlebell for men.

Step platform or box:A step platform or box will allow you to do step-ups, jump-ups, and other types of movements that get you in the cardio zone.

Exercise ball:This inflatable ball adds variety to your workouts and is easy to store.

Jump rope:If jumping is safe for you, a jump rope is an ideal piece of cardio equipment.

Source: National Library of Medicine

© American Institute for Preventive Medicine

January 23, 2026