HealthyLife Articles

Tag: Movement & Physical Fitness

Know Your Fitness Goals

BE FIT

The reason you exercise and move is unique to you. Knowing your fitness goals will help you stay focused on the types of movements that will provide you the most benefits for your physical, mental, and emotional health.

Fitness goals

* Increased energy

* Better sleep

* Weight loss

* Stress reduction

* Improved strength

* Better balance

* Reduced disease risk

* Joint health

* Increased mobility

* Recovery from injury

* Maintain independence as you age

Identify needs

Reflect on these questions:

* How do I feel when I don’t move or exercise?

* How do I feel when I get more movement?

* Are there parts of my body that cause me pain?

* How might exercise reduce any current or future health problems?

* What do I want my health to look like in the next 5 to 10 years?

Prioritize goals

* Choose 2-3 goals as your main focus.

* Find activities that match your goals.

* Don’t compare yourself to others.

* Connect with other people who have similar goals.

* Reevaluate your goals over time.

© American Institute for Preventive Medicine

January 23, 2026
Exercise For Free

BE FIT

Staying fit shouldn’t cost a fortune. While trying each new fitness fad is tempting, not everyone has the money to invest in gym memberships or fancy equipment.

And the good news is, you don’t need to! There are endless options for healthy movement that don’t cost a thing.

Join a walking club

Find an existing group that walks in your area, or gather friends to start a club of your own. It won’t cost anything. As a bonus, you get quality time to invest in meaningful relationships, all while moving.

Find free yoga

Many yoga studios that train new teachers offer free community classes as a chance for their trainees to practice teaching. Not only do you get to do yoga for free, but you also get to support the teachers as they learn.

Outdoor games

When the weather is nice, get your friends and family together for frisbee, badminton, bocce, and any other yard game you can think of. Don’t sit on the sidelines; get in there and play! It’s quality time combined with quality movement.

Online videos

A quick search online will reveal a wealth of free exercise videos you can try. If you don’t have any equipment, no problem; just search for “free no-equipment exercise videos,” and you’ll find lots of options. All you need is a bit of space and yourself.

Check local library & parks

Many non-profit organizations offer occasional free fitness classes to get the community involved and active. You may need to sign up in advance to get a spot. Find information before you go so you arrive prepared.

Check nearby athletic stores

Running stores, athletic clothing stores, and sporting goods stores often have free fitness classes or exercise meet-ups. It’s a great way to connect with people in your area who share common fitness goals.

© American Institute for Preventive Medicine

January 23, 2026
Find Your Fitness Personality

Fitness

Body type isn’t the only trait that determines which activities are best for you, though. You’ve probably already given some thought to what you’d like, based on whether you prefer to do activities alone or in a group; competitive or noncompetitive activities, or outdoor or indoor activities.

Finding a fitness activity that suits your personality is also a big factor in how much you’ll enjoy exercise and stick with it long enough to reap the benefits. Do any of the following descriptions of fitness personalities sound like you? If so, read the “hint for success” that pertains to each one.

The Weekend Warrior

The weekend warrior is sedentary throughout the work week and binges on exercise or sports over the weekend. Hint: Add minimal activity (even as little as 15 minutes twice per week) during the week to help condition your heart and lungs, sustain muscular endurance, and prevent strains or injuries on the weekend.

The Fanatic

The fanatic thinks that if a moderate exercise is good, then a lot is better. He or she always tries to work out a little more, a lot harder, or more intensely than others, and feels anxious and irritable if he or she misses a workout. Hint: Fitness should be a pleasure, not an addiction or ball and chain.

The Social Butterfly

The social butterfly has difficulty sticking with a solo fitness program, and loves to chat and mingle with other participants in a group. Hint: Don’t always depend on group activities or other people to enable you to meet your fitness goals. Be willing to go it alone if you must.

The Cannonball

The cannonball jumps into a fitness program with a burst of energy and determination but loses enthusiasm a few weeks later. Hint: Don’t try to do too much, too soon, or you’ll probably burn out after 2 or 3 weeks. It takes 10 to 12 weeks to start to see the results of your efforts.

The Flipper

The flipper dabbles in one activity, then quickly abandons it for another, and is related to the cannonball. Sometimes he or she may remain inactive for long intervals between flurries of activity. Hint: Real fitness results from consistent efforts, over the long term.

The Analyst

The analyst loves exercise gadgets and equipment. He or she reads lots of fitness books and magazines and likes to talk about the benefits of exercise. Hint: This is not a problem if you actually pursue the activities you’re learning about. But remember, the important thing is to get out and move.

© 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
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

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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
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
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