HealthyLife Articles

Tag: Movement & Physical Fitness

  • 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

  • How To Buy Sports Shoes That Fit

    Fitness

    Image of person lacing tennis shoe.

    A carpenter needs a saw, a painter needs a brush, and an accountant needs a calculator. And anyone who’s serious about fitness needs a good pair of shoes (or several, if you’re active in more than one activity besides swimming). The right shoes can make the difference between comfort and discomfort, between safety and injury, between performing well and not performing well.

    Consider these factors before you buy activewear shoes.

    *  Are the shoes suitable for the sport or activity for which you intend to wear them? Walking, hiking, racquetball, tennis, aerobics, and so forth require differently designed footwear. But you may want to consider cross-training shoes, suitable for several different activities.

    *  Can you wiggle your toes in the shoes while sitting and standing? (You should be able to.)

    *  Does the widest area of your foot correspond to the widest area of the shoe? (To find out, try this: Stand on a piece of paper, bend down, and trace a line around each shoe with a pencil. Then slip off your shoes, stand in the same place, and trace a line around each foot with a different colored pencil. If at any point the outline of your feet is larger than the outline of your shoes, you’re squeezing some or all of the bones, ligaments and muscles in each foot.)

    *  Do the inner seams rub against your foot? (They shouldn’t.)

    *  Does the shoe have a firm heel cradle and arch support?

    *  Does the shoe provide adequate shock absorption?

    *  Are the shoes comfortable when you move from side to side or when you walk or jump? Test these movements before you buy.

    Good shoes don’t need to be “broken in.” The shoes you buy should be comfortable from the start.

    Page image from A Year of Health Hints book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Cold Temps & Exercise: A Great Pair

    BE FIT

    Image of couple jogging in the winter.

    Has cold weather got you hiding under the blankets? Don’t let it turn you into a couch potato. Your body needs exercise year-round to be healthy. And, exercising in the cold can be enjoyable if you know how to prepare for it.

    Why cold weather workouts are cool

    Cold air can be refreshing! Stepping out into a chilly day may help you stay moving. There’s no sweltering heat or sticky humidity to slow you down. If fact, the lack of heat may help you work out a little longer and harder. You could burn even more calories and give your energy levels a boost.

    Getting out in the daylight can improve your mood. This can help you get through the long winter with good mental health. Your immune system will thank you, too. Just a few minutes a day of exercise may help you stave off colds and flu.

    How to work out when it’s cold

    Not sure what you should or shouldn’t do in the winter? Try these activities:

    *  Brisk walking or hiking

    *  Ice skating

    *  Sledding

    *  Cross-country skiing

    *  Snowshoeing

    Safety first

    Staying warm and dry is key during winter workouts. Hypothermia and frostbite are dangerous and are more likely to happen if you’re not properly dressed for the weather. These steps can help you avoid getting dangerously cold:

    *  Use a moisture-wicking fabric as the first layer against your skin. Never use cotton, as it traps moisture and will make you feel colder.

    *  The next layer should be a warm material, like fleece.

    *  The outside layer of clothing should be windproof to keep out moisture and chilly gusts.

    Don’t forget to drink plenty of water! Even if you don’t feel hot, your body needs hydration during exercise.

    Indoor workouts work, too

    If it’s simply too cold, icy or otherwise unsafe to exercise outdoors, you can still get off the couch and get healthier. Indoor workouts include:

    *  Going up and down stairs

    *  Dancing

    *  Vacuuming, mopping or other active housework

    *  Roller skating

    *  Yoga

    *  Workout classes at a local gym or community center

    People who have had a heart attack or stroke, or are at risk of either one, should ask their doctor about safe ways to exercise.

    Signs of hypothermia

    Hypothermia means the body temperature has dropped too low. Seek immediate care and/or go to an emergency room if hypothermia is suspected. Signs to look for include:

    *  Sudden clumsiness, lack of coordination

    *  Confusion

    *  Shivering

    *  Sleepiness

    *  Slurred speech

    *  Very cold feet or hands

    Source: American Heart Association

    © American Institute for Preventive Medicine

  • Hey, Want To Improve Your Balance?

    SELF-CARE CORNER

    Image of older women balancing on one leg while bending over half way.

    Everyone wants to prevent falls and improve balance, at any age. NIH in Health offers these daily exercises to steady your balance (and you could do these while talking on the phone or at work too):

    *  Stand on one leg at a time for a minute. Slowly increase the time. Try to balance with your eyes closed or without holding on to anything.

    *  Stand on your toes for a count of 10, and then rock back on your heels for a count of 10.

    *  Move your hips in a big circle to the left, and then to the right. Do not move your shoulders or feet. Repeat 5 times.

    © American Institute for Preventive Medicine

  • Ride Your Bike To Work

    BE FIT

    Image of young man in a business suit with a bike and helmet on.

    Think of the money you’ll save on gas, train fare, and parking. If you live within 10 miles of your work, find solutions to overcome these popular excuses:

    *Not safe:Use less congested roads if rush-hour traffic clogs the main streets.

    *Have to dress nicely at work:Drive to work one day each week and leave a week’s worth of clean clothes.

    *No place to shower:To clean up, use a deodorant soap and washcloth in the restroom.

    *No secure place to park my bike:Check for a storage closet or furnace room, or stash your bike with a friend who lives nearby or at a bike shop.

    *I’d have to ride in the dark:Wear light-colored, reflective clothing, attach lights and reflectors and use a route that’s lit by streetlights.

    *Hate riding in cold and rainy weather:If it’s pouring or sleeting, leave the bike at home.

    *Too far:Drive part way and cycle the rest. Look for a park-and-ride commuter lot.

    Source: Bicycling magazine’s 1,000 All-Time Best Tips

    © American Institute for Preventive Medicine

  • Wallet-Friendly Workouts

    BE FIT

    Image of bike in the field.

    Finances are one of the biggest reasons people don’t join a gym. A monthly gym membership fee can take a big bite out of a budget, but that doesn’t mean you should throw in the towel on exercise.

    You can get all of the benefits of exercise at little to no cost with these tips:

    *  Use home items as workout tools. Instead of buying weights, use canned goods or fill used gallon jugs with water or sand.

    *  Put gravity to work for you. Many resistance exercises use only your body weight and gravity to help you get stronger. Think push-ups, squats, crunches, leg lifts, and arm raises.

    *  Use the stairs in your home for a step training workout. Or, use a low, sturdy step stool. Play music while stepping.

    *  Borrow fitness DVDs from your library, or look for used ones at garage sales.

    *  Utilize community resources. Some fitness centers, senior centers, and community programs offer free or low-cost fitness classes. Local hotels or schools may have a minimal fee to swim in the pool at select times. Walk a local walking path or step through a scenic park for fresh air and fitness.

    *  Consider used items. Many people will sell their used bikes, weight machines, treadmills, and other equipment at a fraction of the cost of a new item. Stop by local yard sales or look for local “yard sale” groups on social media.

    *  Try just shoes and an app. If you already have a smart phone, there are many free or low-cost fitness apps available to keep you motivated. Lace up your walking shoes and start tracking your progress with the app to keep you motivated and on track. YouTube also offers a variety of workout programs that allow you to exercise at home.

    © American Institute for Preventive Medicine

  • Be Physically Active

    Healthylife® Weigh

    Part 5

    Group of friends outside exercising.

    All physical activity has benefits for the body and mind. This section will help you find reasons to be active that go beyond weight management. This section will also help you to:

    *  Add variety to the physical activity you already enjoy.

    *  Value different types of activity that have different benefits.

    *  Make a plan to be more physically active.

    *  Manage time and other barriers to do physical activity.

    *  Develop a healthy relationship with your body.

    *  Appreciate what your body is capable of doing.

    HealthyLife® Weigh

    QUICK LINKS: PART 5

    Current Exercise Habits

    Find Reasons to Care About Physical Activity

    Mental Health

    Energy, Learning, Focus

    Physical Health

    Exercise and Sleep

    Reduce Sit-Time

    Do Activities You Enjoy

    Types of Physical Activity

    Cardio Training

    Resistance Training

    Stretching & Rehabilitation

    Yoga

    Massage

    Avoid Injury

    Appreciate the Journey

    Set Fitness Goals

    Plan Physical Activity

    Tackle Limitations

    Injury and Disability

    Manage Your Time

    Set Up for Success

    What Are You Waiting For?

    Responsibility for Change

    Create “If, Then” Plans

    Exercise and Eating

    Eating and Body Image

    How Do You View Your Body?

    Identify Disordered Eating

    Review and Prepare

    © American Institute for Preventive Medicine

  • Commit To Be Fit

    BE FIT

    Image of middle-aged women with dumb bells.

    How are those resolutions going about now? You can make a renewed commitment to yourself and your health anytime. Here’s advice from Life Time Fitness to move forward:

    *Create a vision statement.Make your resolution a commitment and create a vision statement that projects clear personal investment and connects directly to your happiness and health. Once you’ve created your personal vision, you can identify what goals will get you there.

    *Don’t assume you know how to exercise.Many people who exercise think they know what to do when they walk into a gym, but it is common to use poor form, train at an inappropriate intensity, or choose the wrong exercises for your needs. A well-planned program using proper exercise technique will prove much more successful. Sit down with a well-qualified and certified personal trainer to talk about your exercise program to start on the right track.

    *Test your readiness.Ask yourself how ready you are to make an actual change. If your vision is health-based and you’ve made the goal of working out every morning of the week, ask yourself (on a scale of 1 to 10 with 10 being absolutely positive) how likely you’ll be able to commit and achieve that task and identify barriers that might get in the way. If your readiness is 7 or above, you’re ready to embark on your vision. If it’s below 7, change or revise your goal until you’re confident enough to know you’ll succeed. Small steps to succeed are better than big steps to fail.

    *Junk the junk.Don’t think you can stick to your diet while keeping junk food in the house. Make a commitment to get rid of all the foods that don’t promote health. Instead, fill your kitchen with good choices.

    *Put it on the fridge.Laminate it, frame it or post it on your mirror. The goal is to have your resolution statement somewhere where you will see it often as a reminder of what you are working toward. If you’re a social person, share it.

    © American Institute for Preventive Medicine

  • High-Intensity Workouts Aren’t Always Best

    BE FIT

    Image of women running during sunset.

    High-intensity workouts aren’t always best

    When it comes to exercise, is harder and longer always better? No, according to two studies recently published in the academic journal, Heart.

    The first study found that those who performed the most strenuous daily exercise were more than twice as likely to die of a heart attack or stroke. The second study found that men who exercised intensely for more than five hours a week were more likely to develop an irregular heartbeat later in life.

    So what’s the best exercise to do? Strive for moderate intensity exercise. You develop a fast heart rate while doing this type of exercise, but you should still be able to talk while doing the activity.

    Moderate exercise = longer life

    Studies show if you do seven hours of moderate intensity exercise each week, you will lower your risk of dying early by 40 percent. This is compared with those who exercise 30 minutes or less per week. If seven hours a week is too much for you, aim for 150 minutes per week. This amount of exercise also produces similar benefits.

    Before you start any exercise program, talk with your doctor about what’s best for you.

    Source: CDC and World Health Organization

    © American Institute for Preventive Medicine

  • Run For Your Life

    BE FIT

    Image of man's wrist with stop watch on.

    Vigorous exercise is good for your health, but too much can do more harm than good to your heart.

    Limit your exercise to a maximum daily dose of between 30 and 50 minutes, say researchers in an editorial published in Heart.

    The idea that more and more high-intensity exercise, such as marathons, can only do you good is a myth, say the cardiologists from St. Luke’s Mid America Heart Institute in Kansas City.

    Routine moderate physical activity will add years to your life and life to your years, but running too far, too fast, for too many years may speed your race to the finish line of life, they said.

    If you must train for a marathon, do just one or a few and then cut back to a safer, healthier exercise pattern.

    © American Institute for Preventive Medicine