HealthyLife Articles

Tag: routine

Build On Your Current Habits

Healthylife® Weigh

Part 4

Your day-to-day activities include hundreds of habits. Some may be second nature or automatic, like reaching for your seatbelt when you get in a car. Some may be weaker and subject to change, like including fruits or vegetables with your meals and snacks. Be patient. It can take several weeks to form a new habit.

As you went through Parts 1 to 3 of this online guide, you may have noticed differences between your habits and the healthy ones suggested. As you start to make changes, first focus on a habit that you do every day. Or, think of a habit that you do many times a day. Changes to everyday habits are going to make a big difference, as they are repeated more.

Using the examples below, compare the impact of making changes to occasional habits versus making changes to everyday habits.

* Example A: Change an occasional habit, such as choosing healthy snacks at the airport.

* Example B: Change an everyday habit, such as having a glass of water with meals and snacks.

Breaking old habits is not easy. It takes more than willpower. It takes a plan.

© American Institute for Preventive Medicine

January 23, 2026
How To Make The Grade This School Year

FAMILY LIFE

Start talking about the upcoming school year. Listen closely for fears or concerns, advises Dr. Amie Duncan of Cincinnati Children’s Hospital. “It is important that parents listen to and respond to their child’s potential anxieties about the new school year, especially if they are making a big transition such as from an elementary school to a middle school. It is perfectly normal to experience first day jitters,” she said. These feelings can be relieved with some of these suggestions.

Preschoolers and kindergartners need to know what will happen.

* Visit the school together. Let them play on the playground, walk through the classroom, and meet new teachers.

* Go on a school shopping trip for a backpack and supplies. Assign a school prep area at home for supplies and lunchboxes.

* Tuck a small family picture in a backpack or lunch.

* Set bedtime and wake-up routines 4 weeks before school starts.

* Be positive and excited for the new school year.

Elementary and middle-school children will need to adjust to new beginnings.

* Expect that your child may want trendy or “cool” school supplies.

* Take a quick trip to school before classes start to help find classrooms, lockers, the cafeteria, and the bus drop-off location.

* Right from the start, help your child get and stay organized. Choose places to store their backpack and a distraction-free area to complete homework.

* Talk to your child about high-risk behaviors, such as drinking, drug use, and sexual activity. Have this talk early and often.

* Encourage your child to choose to take part in at least one school club, sport, or other activity outside of school hours.

* Don’t hesitate to make an appointment with the school counselor right away if you have concerns about how your child is adjusting to school. Keep the lines of communication open.

High schoolers need and thrive on positive reinforcement.

* Help your teen set realistic goals on how to earn the best grades and complete assignments.

* Stay organized. Buy a daily planner and teach your teen how to use it correctly or teach them how to organize their schedule with a tablet computer or laptop.

* Encourage your teen to get involved in at least one extracurricular activity or sport because it will help them meet people.

* Continue to support and encourage good study habits with regular homework/study times. Search for ways to offer positive support.

* Ask about what’s going on in your child’s life. (Use open-ended questions, rather than those that require only a “yes” or “no” response). Be an active listener without judging your child.

* Stay involved in your child’s school life and you will know what is going on, and how they are doing.

© American Institute for Preventive Medicine

January 23, 2026
Check Your Current Exercise Habits

Healthylife® Weigh

Part 5

How would you describe your current exercise habits?

* I do not engage in additional exercise beyond my daily activities.

* I exercise 1-3 times per week, for at least 30 minutes at a time.

* I exercise most days of the week, for at least 30 minutes at a time.

* I sit most of the day for my job.

* I am on my feet most of the day for my job.

* I am very active during most of the day for my job.

What are your favorite ways to be physically active?

Recommendation: Be physically active for at least 2 ½ hours (150 minutes) per week. You can do this in blocks of time that you choose. Any amount of physical activity counts toward the weekly amount.

* Have a chronic health problem, such as heart disease or diabetes.

* Have high blood pressure.

* Feel faint or very dizzy when you try to exercise.

* Have an injury or bone or joint problems, such as arthritis, that has been or could become aggravated by exercise.

© American Institute for Preventive Medicine

January 23, 2026
Lightening The Load: Dividing Household Chores

FAMILY LIFE

Chores are a part of daily life for families. And, the way they are divided can have a big impact on your family relationships. A survey by the Pew Research Center found that sharing household chores was among the top three things that make a marriage work.

This can be easier said than done in many households. Many families have to work outside the home, attend kids’ activities and deal with other demands every day. With all these things taking up time, chores may be an additional source of stress.

First, have a good talk

It’s easy to get angry or upset with someone for not doing enough chores.

But before you do this, stop and think. Did you clearly tell them when and how you wanted this chore done? Have they been busy with other activities?

Be kind and respectful when talking about chores; then you may find that the other person is more willing to take part. Try to look at things from their perspective. Perhaps they’ve been overwhelmed with other things or simply didn’t know that something needed to be done. Or, if you feel like you’ve been doing most of the work, ask if others can help take some things off your plate. Be specific with which chores you would like them to do and when.

Get the kids involved

Even small children can do chores. Toddlers can pick up toys and help make their beds. Preschool kids can help clean up spills, feed a pet and even take their laundry to the hamper. Older children may be able to wash dishes, and do laundry and fold clothes.

Younger children often do well with a chore list so they know what is expected of them. If they can’t read yet, use pictures and stickers.

Set aside a few minutes

One strategy that works for many families is finding just 10 or 15 minutes a day to do some basic chores. This can be anything that needs to be done. Examples include picking up and putting things away, cleaning a bathroom or running the vacuum. You can even set a timer so it doesn’t feel so overwhelming. Make it fun by turning on music while you clean. Or, make it a “race” with little ones: who can pick up their room first? When the time is up, everyone can feel good about helping out around the house.

© American Institute for Preventive Medicine

January 23, 2026
Get Enough Sleep

Healthylife® Weigh

Part 3

Not getting enough sleep can affect your appetite and make it harder to manage your blood sugar. A shortage of sleep also:

* Triggers ghrelin, a hunger hormone. Ghrelin increases appetite, especially for sweets, salty foods, and starches.

* Decreases another hormone, leptin. Leptin helps your body know when you are full.

* Increases anxiety and negative feelings, which can lead you to eat unhealthy snacks and overeat “comfort foods.”

* Decreases energy to exercise.

Tips for Improving Sleep

* Create a comfortable place to sleep. Make sure your bed, pillows, and bedding are comfortable.

* Maintain a slightly cool temperature in the bedroom.

* Avoid looking at a screen (TV, laptop, smartphone, tablet, etc.) 30 minutes before bed.

* Create a bedtime and waking routine.

* Reserve the bed for sleep and sex. Avoid doing other activities in bed, like work or having an argument.

* Have a small snack before bed if you are hungry.

* Avoid foods high in sugar or refined carbohydrates just before bed. The rise in blood sugar can provide a burst of energy that keeps you alert and makes it difficult to go to sleep.

* Avoid foods that are likely to cause acid reflux (heartburn), gas, cramping, or indigestion if you are prone to these problems. Fatty or spicy foods, beans, garlic, peanuts, and dairy foods may cause discomfort for some people.

© American Institute for Preventive Medicine

January 23, 2026
No Family Dinner? Other Options To Try

FAMILY LIFE

Today’s families are busier than ever. Parents’ jobs, kids’ activities, social events, and homework seem to leave little time for anything else.

Research shows that sitting down as a family for dinner is good for everyone at the table. The Family Dinner Project says sharing a family meal is good for the brains and health of all family members. But some families simply can’t make this happen every night. So what should you do? Don’t give up on finding time for each other. There are other options for family bonding that don’t need to happen at the dinner hour.

*Consider breakfast.If everyone is home in the morning, why not take a few extra minutes to enjoy a family breakfast? It can get everyone off on the right foot.

*Try weekend lunches.If dinner only happens once or twice a week, weekend lunches can be a great choice too. A picnic outside in the warmer months makes for a fun change of pace.

*Think about your schedule.If you can’t get everyone together for a meal at least twice a week, consider rearranging activities or saying “no” to some commitments. The benefits of family meals together are worth the effort.

© American Institute for Preventive Medicine

January 23, 2026
Be Physically Active

Healthylife® Weigh

Part 5

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

January 23, 2026
Simple Ways To Get Better Sleep

WELL-BEING

Lack of sleep can affect the body in many ways. Beyond just feeling tired, long-term sleep deprivation may be linked to health problems such as heart disease, obesity and depression. Try these tips to get better sleep each night:

*Have a consistent schedule.Get up at the same time each morning and go to bed at the same time each night. This will help to set your body’s internal clock. Over time, you’ll fall asleep quicker and may sleep better throughout the night.

*Skip screens.The light given off by smartphones, tablets and computers can actually keep you awake. Avoid electronics in the evening, at least 2 hours before bedtime.

*Think about skipping naps.Although a nap may feel great when you’re tired, it could be causing more sleep problems. Napping can interfere with your sleep schedule and make you too alert at bedtime. If you have trouble falling asleep at night, skip the nap and get to bed a little sooner.

*Get moving.Exercise during the day has been shown to improve sleep quality. Walking, jogging, or any activity you enjoy can be helpful. Don’t exercise within 2 hours of bedtime, though, if you have trouble falling asleep.

*Be careful about caffeine.That afternoon cup of coffee could still be in your system at bedtime, making it difficult to fall asleep. Try to avoid soda, tea and coffee after lunch.

*Don’t smoke.Nicotine interferes with sleep and harms your health in many other ways. If you need help quitting, talk to your doctor or visitsmokefree.govfor free help with quitting. It’s never too late to quit.

*Don’t eat a big meal before bed.Heavy meals can interfere with sleep and make you restless. Eat dinner about 2 to 3 hours before bedtime. If you need a snack, make it small and light, such as yogurt and fruit or a handful of nuts.

Source: National Sleep Foundation

© American Institute for Preventive Medicine

January 23, 2026
Plan Physical Activity

Healthylife® Weigh

Part 5

* What do you want to do?

* Are you doing this alone? Or, who will you do it with?

* Where and when will you do this?

* What do you need to wear? What do you need to bring?

* Write down your specific goals for this workout. If planning a HIIT or resistance training session, write down each part of your exercise plan. Bring this with you when you exercise.

– Warm-Up:

– Main Activity:

– Cool-Down/Stretching:

© American Institute for Preventive Medicine

January 23, 2026
Solve The Homework Hassle

FAMILY LIFE

Do you dread those long nights of homework hassle-for parents and students? Homework does not have to be a time of great stress for families, according to Paula Kramer, chair and professor of occupational therapy at University of the Sciences. Dr. Kramer suggests the following ways to help avoid arguments over turning off the TV and hitting the books:

* Come to an understanding with your child that homework is a necessity-and must be done every day.

* Communicate (in person and by email) with the teachers and find out how much time the student is expected to devote to homework each night. Setting expectations and time limits will make the child more productive.

* Allow for active playtime before homework. If the child does not have an after-school activity such as a sport or dance class, provide 45 minutes to an hour for the child to engage in active behavior prior to homework. The physical activity will help the child burn off energy, settle the nervous system, and refocus mentally for homework.

* Create a designated area for homework and studying-desk in a bedroom or the kitchen table. Just keep the homework spot the same, quiet, and free from distractions.

* Create charts to track homework progress. The chart will not only set a schedule that visibly shows that homework needs to be done every night, but will also allow the child to track progress. Rewards can be given for homework completed successfully a few nights in a row.

* Use positive praise to encourage good homework and study habits.

* Be a role model for the child. School cannot teach everything. Responsibility for successful behavior also lies at home. Parents need to take an active role in their child’s education and should check in on the child during homework to make sure it is completed properly.

© American Institute for Preventive Medicine

January 23, 2026