10 Good Reasons to Try Yoga
Ten Good Reasons to Try Yoga Some yoga styles are intense and vigorous, and others are relaxing and meditative. Regardless of which type you choose, yoga is an excellent way to stretch and strengthen your body, focus your mind, and relax your spirit. There are many branches of yoga, a 5,000-year-old discipline from India developed as a practice to unite the mind and body. All hatha yoga styles can help balance your body, mind, and spirit, but they achieve it in various ways. For example, the different s...

10 Reasons to Keep Fit as You Age
10 Reasons to Keep Fit as You Age A lot of us don't get the kind of day-to-day physical activity we need, so are physically "unfit." "Physical activity" means any movement of the body that is made by skeletal muscles – and requires energy to accomplish. "Physical fitness" means the ability of a person to do physical activity. Physical fitness can be measured by determining endurance, power and flexibility. How physically independent you are depends on how well you can function physically. That is one of...

7 Steps to Happiness at Your Health Club
7 Steps to Happiness at Your Health Club As our packed closets and garages show, we buy a lot of things we don't use. A health club membership shouldn't be one of them. Your well-being could hinge on how often you use it -- something you can't say for that had-to-buy plaid jacket. Yet a lot of us use our club memberships less than we could. According to the International Health, Racquet & Sportsclub Association (IHRSA), less than half of the 39.4 million Americans who belong to a club use it at leas...

A Good Walk Can Make You Young
A Good Walk Can Make You Young What would you do to take 20 years off your age? The answer may be as simple as walking, says Barry A. Franklin, Ph.D. "Starting at the age of 20, we lose about 1 percent of our aerobic fitness each year," Dr. Franklin says. "A walking program can improve that fitness from 10 to 20 percent in three months. That's the same as 10 to 20 years of rejuvenation." Dr. Franklin runs a cardiac rehabilitation program in Royal Oak, Mich. "Walking is one of the best and easiest exerci...

A Guide to Jogging Strollers
A Guide to Jogging Strollers Since jogging strollers were developed in 1983, their popularity among parents has increased dramatically. Today, jogging strollers come in a variety of shapes and sizes to match almost anyone's needs, including parents with twins or children with physical disabilities. The American College of Sports Medicine (ACSM) emphasizes the importance of using a jogging stroller safely. Parents should remember these safety tips: Use the parking brake when helping a child into and out ...

A Heads-Up for Football Safety
A Heads-Up for Football Safety In school sports, football is the leading cause of sports-related injuries for children in the U.S. And, thanks to some changes, it is safer than it used to be--especially for younger, lighter kids. Thirty or more years ago, kids were often encouraged to block and tackle using their heads, a move called spearing. But that maneuver put youngsters at risk for potentially fatal head and neck injuries. Blocking and tackling with the head was the direct cause of 36 football dea...

A Positive Step Toward Fitness
A Positive Step Toward Fitness Are you having second thoughts about exercising? Good. Have some third thoughts, fourth thoughts, and fifth thoughts, as well, but make them positive thoughts. The way you think about exercise can be the crucial factor in sticking with your fitness program. If you look on it as a disagreeable chore, it becomes one. But if you develop an image as an active, dynamic person, you'll be more likely to stick to your fitness program. Some exercise advice: Find an exercise partner...

A Rational Diet for Bodybuilders
A Rational Diet for Bodybuilders In the 1970s, weight lifters -- now called bodybuilders -- bragged about eating a dozen egg whites every morning to help them get enough protein to build muscles. On TV, you would see them devour slabs of meat, stacks of toast, and giant milkshakes in preparation for the first workout of the day in late morning. In the 1980s and early '90s, protein supplements in the form of powders, gels, and pills skyrocketed in popularity. Things have changed. Many of the next generat...

A Real 8-Minute Fitness Routine
A Real 8-Minute Fitness Routine Eight minutes in the morning -- that's all it takes to help launch you toward a fitter, trimmer lifestyle, according to fitness trainer Jorge Cruise, author of "8 Minutes in the Morning: A Simple Way to Start Your Day That Burns Fat and Sheds the Pounds." While 30 minutes a day of any kind of physical activity is the most widely advocated prescription for getting active, strength training is an important key to weight management, Cruise suggests. He bases his successful w...

Age Doesn't Matter for Yoga
Age Doesn't Matter for Yoga More than ever before, Americans older than age 65 are turning to yoga for exercise. What is yoga, and why is it so popular? Yoga is a series of stretches and poses done with breathing techniques. It offers the powerful benefits of exercise. And since yoga is gentle, almost anyone can do it, regardless of age or fitness level. Yoga's benefits Yoga can make you stronger and more flexible. It's a great way to stay limber and energetic. You'll also feel more focused and alert. A...

Arthritis and Exercise: Q and A
Answers to Your Questions About Arthritis and Exercise If you have arthritis, you may think you shouldn’t exercise because it could make your condition worse. But doctors and physical therapists insist that people with arthritis can improve their health and fitness through exercise, without damaging their joints, according to the Arthritis Foundation. Q. Why is exercise beneficial if you have arthritis? A. Exercise can help you keep your joints moving, keep the muscles around your joints strong, keep yo...

Asthma: Exercising Indoors
Asthma: Exercising Indoors When you have asthma, it’s a good idea to work out inside if the weather turns cold. People tend to breathe through their mouth during vigorous activity. When chilly, dry air goes into the airways without first warming up in the nose, it can worsen asthma symptoms. Here’s how you can avoid flare-ups and stay active this winter: Walk the mall. Put on your walking shoes and do laps, and take the stairs instead of the escalator. Go swimming. Many communities have an indoor pool w...

Asthma: Out of Breath at a Meal
Asthma: Out of Breath at a Meal If you have asthma and feel short of breath during meals, take these steps to help catch your breath: Eat when you feel rested and relaxed. Don’t wait until you’re exhausted or starving to eat. Try to breathe evenly while chewing. If you begin feeling short of breath, take a break between bites. Eat six small meals a day instead of three big ones. Your diaphragm—the muscle at the base of your lungs that helps with breathing—doesn’t work as well when your stomach is full. ...

Athletic Shoes: Lace Them to Fit
Athletic Shoes: Lace Them to Fit You probably haven't given much thought to the way you lace your shoes or sneakers. Shoe lacing is the kind of thing you learned in kindergarten and then took for granted. But experts say shoe lacing makes a difference. It's just one of many simple things you can do to safeguard your feet while you put them through the demands of an athletic workout or even a long day of walking over all sorts of surfaces. Simply lacing your shoes or sneakers properly, along with choosin...

Avoid Injury When You Exercise
For Seniors: Avoid Injury When You Exercise Staying active—getting regular exercise—is one of the best ways to minimize the effects of aging. Exercise helps prevent chronic illness and loss of function in older adults, according to the American Geriatrics Society (AGS). But exercise should yield benefits without strain. The benefit of exercise comes from moving, not from pushing so hard it hurts, says Rick Kellerman, M.D., a family medicine specialist in Wichita, Kan. Pain is a sign you are overdoing it...

Avoid Soccer Injuries in Your Kids
Avoid Soccer Injuries in Your Kids The school team. The town team. The travel team. If your young soccer player is on the field for several games or practices a week, it may be too much. Most injuries occur in the 10- to 14-year-old age group. Younger players are more susceptible to injury because they're still growing. And whenever participation in a sport rises, there are bound to be more injuries. According to the American Academy of Orthopaedic Surgeons (AAOS), each year more than 477,500 soccer-rel...

Avoid the Top Mistakes in the Gym
Avoid the Top Mistakes in the Gym Making time to exercise is an important step toward improving your health. Learning how to avoid common workout mistakes is also important. “Workouts can be challenging, and mistakes in the gym are common,” says Cedric Bryant, chief science officer of the American Council on Exercise. “These mistakes can cause mild strains or significant injuries, but by improving your routine, you’ll work out safer and have better results from your efforts.” Not progressing wisely—exer...

Avoiding Joint Injuries
Avoiding Joint Injuries Most sports-related injuries involve damage to the joints. Common joint injuries include a twisted ankle, sprained wrist, overextended elbow, and damaged knee ligaments. Fortunately, you can take steps to help prevent joint damage. When exercising for health and fitness, you can be more at risk for overuse injuries, experts say. Fortunately, you can build strength in your joints and avoid joint injuries by stretching and exercising correctly. Common injuries A sprain is a stretch...

Basic Training: Build Your Own Boot-Camp Workout
Basic Training: Build Your Own Boot-Camp Workout Does winter weather have you camping out on the couch? It’s time to join the ranks of the physically active. Studies show everyone from obese children to frail older adults can benefit from home-based exercise programs. This season, stay in shape with your own at-home boot-camp style workout—no personal trainer, fancy equipment, or gym membership required. The secret to this trendy tone-up is mixing calorie-burning cardio intervals with moves that build s...

Basketball: Make Safety a Point
Basketball: Make Safety a Point Basketball is an exciting sport, but it can also be tough on your body. College and professional basketball players must train to avoid injury--and so should your youngster. Experts say players can avoid injury by strengthening muscles through a supervised weight-training program before the season. That helps prevent ligament injuries to knees and ankles, the most common court injuries. Players must also warm up and cool down properly. Here are suggestions from the Nation...

Bench These Six Exercise Excuses
Bench These Six Exercise Excuses The benefits of exercise are many—equaled in number only by our excuses for avoiding it. Just one in four U.S. adults works out at low to moderate intensity for 30 minutes most days of the week or at vigorous intensity for 20 minutes three days a week. Those are the levels the Centers for Disease Control and Prevention recommends. "People will find any excuse for not exercising," laments Heather Moreno, author of Achieving Physical Wealth . Some of those excuses—I weigh ...

Benefits of Strong Abdominal Muscles
Benefits of Strong Abdominal Muscles Strong abdominal muscles are essential for a strong body. They help stabilize your torso, which reduces aches and pains in your lower back and hips. However, if your belly is like jelly instead of a washboard, don't count on abdominal exercises to trim your tummy fat. Your genetics, diet, and overall activity level determine the amount of fat stored in the abdominal area. The best way to reduce abdominal fat is a combination of aerobic and strength training exercise,...

Biking Your Way to Better Health
Biking Your Way to Better Health Riding a bicycle can be an excellent fitness activity. Cycling is also a good way to cross-train, because it puts much less stress on your joints, knees, and hips than running or walking. But getting a good workout on a bike isn't always easy because you have more time to recover—or to just coast. With this in mind, here's how to get the most out of your ride, whether you're cycling on vacation, around your neighborhood, or to and from work. Size up your bike Your bike s...

Build Your Bones with Exercise
Build Your Bones with Exercise Your bones contain about 99 percent of the calcium in your body. Every day your body also uses calcium to help nerves and muscles function, and to help blood clotting. Your body doesn’t produce calcium—it must come from the foods you eat. When your body doesn’t get enough calcium through food, it takes it from your bones. Bones are living tissue and are constantly changing. Old bone continuously breaks down and is replaced by new. When you're young and growing, your body m...

Buying a Bike for Your Child
Buying a Bike for Your Child Is your child ready for her first bicycle? Most youngsters learn the basics of pedaling, steering and braking on a tricycle or "big wheel" cycle, and around age 4 are ready to try a two-wheeler with training wheels. A bicycle with training wheels gives children more practice riding without worrying about balance. Between ages 4 and 8, your child will probably develop enough coordination, agility and a sense of balance to graduate to a bike without training wheels. You are th...

Can You Work Out With a Cold?
Can You Work Out With a Cold? Your nose is running, your head aches, and your throat feels like it's been rubbed with sandpaper. So should you hit the gym—or your snooze button? The answer depends on your symptoms, your workout, and the steps you'll take to keep from sharing your infection with your workout buddy. Most experts agree a moderate workout can't hurt, and may even help, a common cold. Use the above-the-neck rule as a guide. If your symptoms are all in your head, such as sniffles and sneezing...

Cardio Workout Equipment Primer
Cardio Workout Equipment Primer Treadmills, stationary bicycles, elliptical trainers, and other cardiovascular machines are among the most frequently used pieces of equipment at health clubs. But many people use these machines incorrectly or don't fully utilize them. If you exercise at a fitness facility, ask a staff trainer for a thorough tutorial on the capabilities of the cardio equipment. This will help you reach your fitness goals quicker. A trainer also can help you use the equipment correctly, wh...

Choosing the Right Group Fitness Instructor
Choosing the Right Group Fitness Instructor Compared to exercising solo, group fitness classes offer encouragement and camaraderie with fellow exercisers that can help keep you motivated. The right instructor also can make a difference in whether you make exercise a lifelong habit. "The best group fitness instructors make exercise fun and help you improve your conditioning by appropriately challenging you according to your fitness level," says Fabio Comana, an exercise physiologist and the certification...

Common Injuries of the Shoulder
Common Injuries of the Shoulder Whether throwing a ball, paddling a canoe, lifting boxes, or pushing a lawn mower, we rely heavily on our shoulders to perform a number of activities. Normally, the shoulder has a wide range of motion, making it the most mobile joint in the body. Because of this flexibility, however, it is not very stable and is easily injured. The shoulder is made up of two main bones: the end of upper arm bone (humerus) and the shoulder blade (scapula). The end of the humerus is round, ...

Conditioning Strategies for Peak Athletic Performance
Conditioning Strategies for Peak Athletic Performance No matter what sport or athletic activity you pursue, conditioning will make you better at it. Every athletic pursuit is a power event, whether it's hitting a ball or riding a bike up a hill. In addition to working on the specific skills of the sport, you also want to build up the power you need to get the job done faster, harder and better. You increase your power in two key ways: Doing resistance training, such as working with weights, to build bas...

Creating a Home Gym
Creating a Home Gym It's convenient to work out in your own home. In fact, having a physical activity routine that's not dependent on getting to a health club can help you stick with an exercise program. "When it comes to exercising regularly, convenience is a huge factor," says Brad Schoenfeld, a personal trainer in Scarsdale, N.Y., and author of Sculpting Her Body Perfect . "For many, a home gym works better than an actual gym because they don't have to travel to it." Still, just because you're at hom...

Dancing Is the Star
Dancing Is the Star The best exercise doesn't have to burn the most calories or build the most muscle. It's the activity that moves you to do it time and time again. In that sense, dancing is the belle of the ball. Besides being fun, it offers a range of benefits—physical, mental, and social. Renewed interest in dance makes this a great time to learn at health clubs, dance studios, and schools that offer a variety of classes. You'll find routines Arthur Murray wouldn't recognize. Full-body workout Dance...

Deskercise for the Office Bound
Deskercise for the Office Bound Most people who exercise regularly say that being active makes them feel healthier and more energetic. And that's not limited to joggers or tennis players. Many office workers are doing simple exercises at their desks, with surprisingly healthy benefits. Health experts say that these activities give you a mental boost, fight stress, and promote flexibility. The body dislikes staying still for long. When you are still, tension accumulates from being in one position. Yet, t...

Does Exercise Deliver for Skin Care?
Does Exercise Deliver for Skin Care? Just as everyone wants the perfect flat stomach, many people would love a quick way—short of a surgical face lift—to firm up their faces. That's the hook behind a recent spate of articles, books, videos, and even tiny devices touting facial exercises as a vital addition to the daily fitness routine. Promoters say these exercises can minimize wrinkles, eliminate under-eye bags and firm double chins. They can, according to the promises, restore or maintain that youthfu...

Exercise and Eat Smart to Keep the Weight Off
Exercise and Eat Smart to Keep the Weight Off Most dieters committed to losing weight are successful. Yet, a 2012 report from the National Center for Health Statistics shows that in 2009 and 2010, more than 70 percent of Americans were overweight or obese. The problem is, as hard as losing weight can be, keeping it off is even harder. People who keep lost weight off tend to have several habits in common. The following strategies can help you be a successful long-term loser. Exercise every day People in ...

Exercise Can Ease Fatigue of Chemotherapy
Exercise Can Ease Fatigue of Chemotherapy If you're diagnosed with cancer, it's normal to have questions, fears, and a feeling of being out of control of your life. Fortunately, there's something you can do. You can start an exercise program. Chemo effects Each person responds differently to cancer treatment. Your reaction depends on the particular chemotherapy drug you are given. It also depends on your health, as well as the type and extent of cancer. Some people are able to continue with their work a...

Exercise for Home Bodies
Exercise for Home Bodies The experts who tell us we need more exercise agree on one thing. Doing something, they say, is better than doing nothing. And that's true even if you can't get out of the house to do it. "Being active is about making sure you can keep doing the things you want to do," says Phyllis Croisant, Ph.D., an exercise physiologist in Charleston, Ill. "You don't have to be sweaty or out of breath," she says. "If you're watching TV, just standing up and sitting back down three times while...

Exercise for the Ages
Exercise for the Ages While regular physical activity is a cornerstone of wellness at any age, it’s during your 30s, 40s and 50s that exercise becomes especially important. These may be the busiest years of your life, and staying physically fit helps you keep up with all the demands. Plus, these are the decades when you’re setting the stage for healthy aging down the road. Staying physically active can lower your risk for developing many diseases associated with aging, including heart disease, stroke, t...

Exercise for the Seriously Unfit
Exercise for the Seriously Unfit You've been out of shape before, but this time it's serious. You can't walk across a room without huffing and puffing. Your arms get tired unpacking a bag of groceries. You're carrying more and more excess body weight. And you can't remember the last time you got any real exercise. If you see yourself in this picture, you have cause for concern. You may be simply unfit or you may have underlying medical conditions that rob you of stamina. Before approaching a workout pro...

Exercise Goals for Healthy Living
Exercise Goals for Healthy Living Making exercise part of your daily life isn't hard if you make it a priority. To do that, you need to develop goals and an exercise plan that matches your needs and interests. These steps can help you define your personal goals and put them into action. Be sure to check with your health care provider before beginning an exercise program. First step Determine what you want to achieve through exercise. Do you need to lose weight? Help maintain a healthy weight? Reduce you...

Exercise Ideas for Older Adults
Exercise Ideas for Older Adults Finding ways to get exercise as you get older is a smart and easy way to stay fit and improve your health. Exercise is just as important in your older years as when you were younger. Research shows that an exercise regimen offers a wealth of health benefits. One study found that adults ages 75 and older who exercised lived longer than older adults who didn't exercise. Another study discovered that older women who squeezed in resistance, or strength, training workouts each...

Exercise Your Duty to Keep Kids Fit
Exercise Your Duty To Keep Kids Fit Do you know how much exercise your kids get? If you take their word for it, you may not have the full story. Children overestimate their activity levels, according to the Harvard School of Public Health. In one study, 45 students ages 11 to 13 wore monitors for two four-day trials. Then researchers checked that data against kids' verbal reports. The result? Students said they did more moderate and vigorous activity than they really did. Don't overestimate fitness "Man...

Exercise Your Way to a Healthy Heart
Exercise Your Way to a Healthy Heart Physical inactivity, high blood pressure, and smoking are risk factors for heart disease. So, be the exception rather than the rule. Exercise for a healthier heart. Eight ways to help your heart Look at all the ways exercise can help your heart: Reduces your risk of developing heart disease Lowers your risk of developing high blood pressure Lowers blood pressure in some people who have high blood pressure Raises your high-density lipoprotein (HDL), or "good," cholest...

Exercise Your Way to a Healthy Pregnancy
Exercise Your Way to a Healthy Pregnancy You don't have to give up exercising just because you're pregnant. Most women who become pregnant can follow a modified fitness program with their doctor's approval. Get the OK The first step toward a pregnancy fitness program is to talk with your health care provider to make sure it's safe for you to exercise while you're pregnant, the American Academy of Family Physicians (AAFP) says. If your provider gives his or her OK, discuss which exercises are appropriate...

Exercising for Health and Longevity
Exercising for Health and Longevity In their quest to live a longer and healthier life, many people turn to supplements, herbal remedies and other forms of complementary medicine. But one remedy for a longer life costs nothing and requires no additional studies to prove its effectiveness. "Over the years, numerous studies have shown exercise can protect against disease and early death," says Kathie Davis, executive director of the IDEA Health and Fitness Association in San Diego. "How much exercise help...

Feel the Power of a Short Circuit
Feel the Power of a Short Circuit The top reason Americans don't work out is lack of time. Anita Kube was one of those harried people. After her second child was born, the suburban Chicago mom realized she could no longer find two hours a day to go to the health club and spend 60 minutes on a treadmill. She stopped exercising, gained weight, and felt overwhelmed. "I had two small kids and I didn't feel like I had the energy to keep up with them." So Kube, 39, turned to circuit training. She knew only th...

Female Teen Athletes: At Risk for Injury?
Female Teen Athletes: At Risk for Injury? Teen girls who are athletes face unique obstacles when it comes to their bodies and how well they perform. Teen girls have their teen growth spurt at an earlier age than boys, and thus reach their adult height earlier. Teen girls have more body fat than teen boys, because of higher estrogen levels. Teen boys have more lean body mass because of higher androgen levels. Teen girls, even after weight training, have less upper body strength than teen boys. Estrogen's...

Finding a Yoga Class That's Right for You
Finding a Yoga Class That's Right for You Now that yoga has become more popular, it's easy to find all kinds of classes, and not just in studios devoted exclusively to the practice. They're also offered in dance studios, gyms, health clubs, community centers, and senior centers. What's important is to find the right yoga style for you and a teacher you like. Be aware that you really can't know what a class is like until you attend it. Even when two teachers use the same names to describe their classes, ...

Fit for the Ages
Fit for the Ages Why exercise is important According to the Administration on Aging (AOA), exercise is important because a well-conditioned body can repair itself more easily and perform more efficiently. Consistent physical exercise can also slow the loss of muscle mass, strengthen bones and joints, and improve balance and mobility. Exercise helps the bones in your joints and spinal column rebuild and repair themselves, says the AOA. If you don't exercise, these bones tend to become thin and porous, a ...

Fitness Folly Times Five
Fitness Folly Times Five Whether it's skipping a warm-up or fudging on form, a lot of us make the same workout mistakes. Look around a gym and you'll see people making the same mistakes: Failing to warm up. Using improper form. Doing the same old routine. Focusing their work on one area of the body. Exercising too hard or barely breaking a sweat. "Those are all pretty common," says trainer Patrick Hagerman, Ed.D., clinical assistant professor of athletic training at the University of Tulsa. "As much as ...

Fitness From Within
Fitness From Within Tired of your regular fitness routine? Finding that your motivation to work up a sweat is lacking? Maybe it's time to take an old approach. Look to Eastern philosophies for the answer to your fitness dilemma in the forms of qigong, yoga, and tai chi. All types of exercise are generally good for you. Aerobics, strength training, and sports can all contribute to a holistic lifestyle. Exercises such as qigong, yoga, and tai chi bring body and mind together. They focus on movement, sensa...

Fitness Gifts That Keep on Giving
Fitness Gifts That Keep on Giving We're here to help if you're searching for the perfect gifts for the health- and fitness-minded people on your shopping list. Look for these sure-to-please options, which cost $10 to $1,500, at stores, in mail-order catalogs or online. Personal trainer Six sessions with a personal trainer or sports pro. Most people who work out can benefit from sessions with a trainer, who can help them fine-tune their regimen and goals. High-tech protective eyewear A must-have for racq...

Fitness Goals Provide Motivation
Fitness Goals Provide Motivation Whether you want to run a marathon or just start exercising regularly, having a goal is an important tool. “Fitness goals help focus your attention, increase your motivation, channel your energy, and provide checks and balances so you’re accountable,” says Judy Van Raalte, Ph.D., a psychologist in Springfield, Mass. “But unless they’re carefully crafted and reassessed regularly, they can backfire.” To help you formulate exercise objectives that work for—not against—you, ...

Fitness Tips for Weekend Warriors
Fitness Tips for Weekend Warriors Are you a weekend warrior? Do you sit at your desk during the workweek and then head to the ball field or jogging trail only on Saturdays? Exercise is good for you. But by doing it intermittently, you run the risk of a sports injury. You could be risking a sprained ankle or a pulled hamstring. An overuse injury, such as plantar fasciitis or shin splints, also could take you out of commission. “The reality is, many people with demanding jobs and busy lifestyles only have...

Five Fresh Forms of Indoor Fitness
Five Fresh Forms of Indoor Fitness When the temperature plunges this winter, don't let your motivation for exercise fall, as well. Cold weather doesn't have to put a chill on your fitness routine, even if the treadmill or stair-stepper seems boring compared with jogging or riding your bike outside. What's important is to ask yourself: How can I make exercise different to make it more motivating? If you're seeking an answer, you may want to consider these five indoor fitness options, the American Council...

Follow the Road to Safety
Follow the Road to Safety No one is too young or too old to exercise. The United States Surgeon General recommends at least 30 minutes of moderate exercise, such as brisk walking, nearly every day. Exercising outdoors can be fun and enjoyable, but you should keep personal safety in mind before you head out the door. These safety tips from the American Running Association apply not only to runners, but also to people who walk, bike, or inline skate. A big part of playing it safe is paying attention to wh...

Foot Care for Walkers
Foot Care for Walkers Walking is the ideal exercise for many people. It helps maintain weight, promotes cardiovascular health, and reduces the risk for heart disease, high blood pressure, diabetes, some cancers, and stroke. Walking is easy to do and requires little cost beyond a good pair of walking shoes. Good quality shoes are important to avoid injury. The appropriate shoe Wearing the appropriate type of shoe is the most important part of foot care for walkers and can make the difference between plea...

For Better Posture, Strengthen Your Core Muscles
For Better Posture, Strengthen Your Core Muscles No matter what your activity -- even standing or sitting with good posture -- you use your core muscles. And yet, vital as these muscles are, most of us aren't sure what the term means. "A lot of people, when they hear the word 'core,' think only in terms of the stomach, the abdominal muscles," says April Swales, a physical trainer at the Cooper Fitness Center in Dallas. "But when you're talking about the core, you can't just isolate one part of the whole...

Gardening in Your Senior Years
Gardening in Your Senior Years When you move from the family home to smaller quarters, you may leave a large yard and garden that were equal parts hard work and great joy. To get this space just the way you wanted, you may have spent decades moving mulch, rock, fertilizer, and pots. There was weeding and raking and trimming. There were pests to combat and watering to complete. But there were also real tomatoes, roses, and the proximity of the cycle of life. What’s more, there was exercise, fresh air, an...

Get a New Fitness Attitude
Get a New Fitness Attitude You’ve been doing the same old tired gym routine for months. You’ve fallen off the fitness wagon because of injury or a hectic work schedule and want to get back in the swing. You’ve been exercising regularly but can’t muster the enthusiasm to increase your workout’s intensity so you’ll progress. Sound familiar? If so, it’s time for a motivation makeover. Enter Laurie Bagley, an online fitness coach in Weed, Calif., who climbed Mount Everest in 2006. “I trained hard for Everes...

Get in the Swim
Get in the Swim As exercise goes, swimming offers its own unique set of benefits. Besides providing a good workout for your heart and lungs, water offers constant, gentle pressure on every part of the body, which, in turn, helps improve circulation from the outside in, eases joint and back pain, and increases flexibility and range of motion. Learn to breathe If you're new to swimming, breathing is the most important skill to master. Practice inhaling, then exhaling under water as you're swimming, so bre...

Getting Back on the Workout Wagon
Getting Back on the Workout Wagon For many of us, getting regular exercise is challenging enough. But it can be even tougher when you've taken off a month or more. "When you haven't exercised in a while, you lose the physical benefits you've built up, so it can be hard to know where to start," says Beth Leermakers, Ph.D., a certified lifestyle counselor at the LEARN Institute for Lifestyle Management in Dallas. "And psychologically, you can lose momentum, which makes restarting even more intimidating." ...

Getting the Most for Your Health Club Dollar
Getting the Most for Your Health Club Dollar Joining a fitness facility is costly—from a few hundred dollars to more than $1,000 per year. To make sure your money is well spent, manage your membership the same way you would any other significant investment—by keeping your eye on your goals. If you know what you want to get out of your club, in terms of health, fitness, and lifestyle, you're more likely to use it in ways that will keep you motivated and satisfied. If you're still deciding which facility ...

Give Young Athletes Plenty of Fluids
Give Young Athletes Plenty of Fluids Odds are you wouldn't let your daughter play catcher in a baseball game without a facemask. You wouldn't send your son onto a football field without a helmet, either. But here's a sports precaution you may overlook -- getting kids to drink water and other healthy fluids. Our bodies are about 60 percent water. During hot weather, if young athletes don't get enough water to replace what is lost through perspiration, they face the risk of dehydration. Dehydration means ...

Give Your Energy Level a Tune-Up
Give Your Energy Level a Tune-Up Do you often feel sluggish during the day? It might be time to give your energy level a tune-up. Your body requires energy to function. How much energy you have available depends on several factors, including: The amount and kinds of food you eat How efficiently you convert food into energy How your body uses and stores energy The quantity and quality of your sleep Your mental and emotional states also play a role in your energy level. For example, if you're worried or b...

Give Your Health a Lift
Give Your Health a Lift Forget everything you think you know about lifting weights. First, toss out the notion that it's not for you. Weightlifting is one of the fastest-growing U.S. fitness activities. And the American Heart Association (AHA) recently threw its weight behind weightlifting, too. The AHA is promoting resistance training, a range of activities that includes working with weights, for its role in preventing heart disease. For people who think cardiovascular health is tied solely to the numb...

Gym Exercises That Work
Gym Exercises That Work Even if your work and home responsibilities are time-consuming, it’s important to exercise most days of the week. “The key is to make exercise a priority and make it happen,” says Joni Hyde, president of Workouts for Women Inc. in Seminole, Fla., and author of Workouts for Women: Weight Training . Following is a total wellness workout with five core exercises Hyde recommends for her busiest clients. It can be done at home or at the gym, using your own body weight as resistance, o...

Heart Screens for Teens: What You Need to Know
Heart Screening for Teens: What You Need to Know Most people don't think of heart problems as an issue among teenagers, and for most of them, it's not. But in rare instances, a teen can have a heart abnormality that can lead to health problems and even death. Although heart problems in teens are rare, they can occur. These include arrhythmias, or irregular heartbeats; congenital heart defects, which are problems that babies have at birth; and cardiomyopathies, long-lasting diseases that can damage the m...

Help Girls Stay Active as Teens
Help Girls Stay Active as Teens The teen years often bring a sharp drop in physical activity, especially for girls. But girls who trade tennis for television or volleyball for video games could face a future of obesity, osteoporosis and poor health, experts say. Research shows physical play plummets after age 9. Although 72 percent of adolescent boys played hoops, hockey or some other activity for 60 minutes a day, a recent survey found just 57 percent of girls were that active. The U.S. Department of A...

How and Why to Keep a Training Log
How and Why to Keep a Training Log A training log can help you get more from your workout. It will help you organize and save information about your exercise routine so you can work toward a specific goal. For example, if you're training for a marathon, keeping a log can help you track how you run under various weather conditions or when you're following a special diet. You can record information about the prettiest routes if you're walking to enjoy the scenery. Your log also can prod you to work out on...

How Do You Fuel Your Workout?
How Do You Fuel Your Workout? Energy bars, fitness drinks, protein powders, sports supplements -- are these the best ways to power your workout? Here's the scoop on which foods can help fuel your fitness efforts. What should I eat before a workout? Your body needs fuel for exercise, but eating a large meal right before working out can cause discomfort. To avoid this, wait at least an hour or two after a full meal before exercising. The larger the meal, the longer you should wait. If you haven't eaten in...

How Intense Is Your Workout?
How Intense Is Your Workout? Light, moderate, or vigorous. When it comes to exercising, which do you choose? Although you might think that exercise must be vigorous to be healthy, moderate exercise can provide many of the same health benefits. And if you haven't been active, light exercise may be enough of a challenge for you at first. How can you tell the intensity of your exercise? The Centers for Disease Control and Prevention (CDC) says that there are several ways to determine your exercise intensit...

How Much Exercise Is Enough?
How Much Exercise Is Enough? Exercise is a cornerstone of good health—but how much do you need? First, let’s consider how exercise is defined. It’s the same as physical activity, or any movement that causes your body to work harder than usual. Experts divide exercise into two types: aerobic and muscle strengthening. Aerobic exercise This type of exercise works your heart and lungs. It can be of moderate intensity or vigorous. If you are new to exercise, start slowly and work your way up to a more vigoro...

How to Avoid Common Running Injuries
How to Avoid Common Running Injuries Running is a great way to get in shape, but it can also lead to injuries. Knowing about common injuries and how to prevent them can keep you on track toward achieving your fitness goals. Running right Experts recommend the following strategies to prevent injuries: Identify your running goals. You may choose to begin running to improve your physique, lose weight, increase cardiovascular fitness, or socialize with friends. Whatever the reason, it's a good idea to ident...

How to Avoid Sports Injuries
How to Avoid Sports Injuries Sports injuries happen when you exercise or play sports. Although not every sports injury can be prevented, the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS) says that injury rates could be reduced if all athletes—professionals and amateurs—followed essential safety, conditioning, and preventive strategies. Most people who experience sports injuries have one or both of these in common: A history of injury. Previous injuries often develop into ...

How to Be a Happy Camper -- or Hiker
How to Be a Happy Camper -- or Hiker Whether you're a first-time hiker out for an easy walk in the woods or an expert camping in the wilderness, think about safety before you head outdoors. Have fun, but take the time to be prepared, advises the American Hiking Society (AHS). Every year people run into serious problems that they could have avoided if they had taken a few minutes to plan ahead. First, always make sure you give somebody your itinerary, no matter how short the hike or how long the camping ...

How to Control Your Temper
How to Control Your Temper We’ve all been angry at times. Whether it’s a fight with a friend, an annoyance at work, or something else altogether, it’s never a pleasant experience. But it’s comforting to know that—however unpleasant—anger is part of being human. At least some anger is necessary for survival. When we feel threatened, we develop aggressive feelings and behaviors, allowing us to fight and defend ourselves. Frequent or intense episodes of anger, however, aren’t good for you or the people aro...

How to Fit In Fitness
How to Fit In Fitness To get your kids moving, find physical activities they can enjoy at their own pace—and become active with them. "Physically active parents equal physically active kids," says Melinda S. Sothern, Ph.D., director of Louisiana State University's Prevention of Childhood Obesity Laboratory. It doesn't have to be "exercise." Dr. Sothern, coauthor of Trim Kids , suggests an "imagination station" inside, with space to dance and play with hula hoops and balloons. Outside, fill a tub with to...

In Gymnastics, Kids Flip for Fitness
In Gymnastics, Kids Flip for Fitness Each Olympic year, gymnastics reenters the limelight. Once the closing ceremonies end, it's gone faster than a double back-flip. Yet the sport provides great all-around exercise for children and youths. And they don't have to want to be the next Mary Lou Retton or Paul Hamm. "Every parent wants their kids to stay physically fit and learn what their bodies are capable of, and in essence that's what gymnastics does," says USA Gymnastics President Steve Penny. "At its v...

Injuries Plague Athletic Baby Boomers
Injuries Plague Athletic Baby Boomers From master runners to members of over-50 basketball leagues, baby boomers are proving that age is no reason to drop a favorite sport. Clarence Shields, M.D., a past president of the American Orthopaedic Society for Sports Medicine, routinely treats boomers and older athletes. "People are living longer, they are trying to be active longer, and the level of intensity they want to compete at is very high," he says. But as we age, our bodies change. Knee joints have le...

Interval Training Can Spice Up a Workout
Interval Training Can Spice Up a Workout When it comes to fitness, a lot of people think the only way to improve is to do more, more, more. But one way to enhance your workout makes do with "less": interval training. Interval training alternates short bursts of intense activity with periods of "active recovery," which means more moderate forms of that same activity. Elite athletes use the technique to improve their speed, endurance and overall fitness. But moderate or beginning exercisers can use the sa...

Is It Too Hot To Trot?
Is It Too Hot To Trot? When the first warm, sunny day of spring arrives, you're rarin' to take your exercise program back to the great outdoors. Whoa, hold your handlebars. If you're not careful, you could wind up with a case of heat exhaustion just as easily as the couch potato next door, no matter how fit you might be. Indeed, although being fit increases your tolerance to heat and cold, your body still needs time to acclimate itself to warm weather. In winter, your body has had a relatively easy time...

It’s Snow Fun: Skiing and Snowboarding
It's Snow Fun: Skiing and Snowboarding Skiing and snowboarding are exhilarating activities and great workouts. Both sports are excellent cardiovascular exercises that strengthen the heart. Because they are also weight-bearing exercises, they strengthen your bones as they tone your muscles. Cardiovascular, or aerobic, exercises also work to reduce your risk for chronic diseases, lower blood pressure, and help you maintain a healthy body weight. Through regular aerobic exercise, such as skiing and snowboa...

Jog or Walk? Both Boost Your Health
Jog or Walk? Both Boost Your Health Which is better for you, jogging or walking? Nearly all studies show that jogging provides slightly more benefits for your bones, muscles, heart, and lungs. But walking has gained a lot of ground in the last decade or so as a viable exercise. It strengthens bones, tones muscles, and helps your cardiovascular system. Walking is easier on the body's joints. It causes far fewer injuries to heels, shins, knees, and hips than jogging or stair climbing, according to the Nat...

Jumping Rope: A Kid Favorite with Grownup Benefits
Jumping Rope: A Kid Favorite with Grownup Benefits If you're searching for a great piece of exercise equipment, just ask the nearest grade-schooler. Kids jumping rope on playgrounds and at parks are getting a great workout while having fun. A jump rope is simple and rugged. You can work out with it at the gym or in your living room (if your ceiling is high enough). It's easily portable and fits into your purse or even your pocket. Better still, you can pick one up for less than $15 at a department or sp...

Just Do It—But Don't Overdo It
Just Do It— But Don't Overdo It Exercise is good for you. You're probably sick of hearing that message. But did you know too much exercise can make you sick? In a study at the Los Angeles marathon, runners who finished fell victim to a cold, flu or other virus at a rate six times greater than a group that didn't race. The proof of exercise's benefits is overwhelming. Still, there's such a thing as too much exercise. "Exercise, like any good thing, can be carried too far," says David Nieman, Ph.D., a hea...

Kayak Your Way to Better Health
Kayak Your Way to Better Health Searching for a form of exercise that's fun and challenging? Try kayaking. Unlike most sports, rowing and paddling activities such as kayaking concentrate on the upper body rather than on the legs. "You get the muscles of the abdominal area, the lower and upper back and the shoulder girdle all involved," says Jay T. Kearney, Ph.D., a former U.S. Olympic canoeist and head sports physiologist for the U.S. Olympic Committee. "And as you get stronger, more fit and more capabl...

Keep Clear of Golf's Hazards
Keep Clear of Golf's Hazards Golfers often dwell on how far they can hit the ball. But while many people view golf as a leisure activity, more golfers are becoming fitness-minded. To do well on the links, a golfer needs flexibility, strength and cardiovascular fitness. These are the same elements important to any effective exercise program. Most Americans who golf, however, are more likely to plunk down $500 on clubs or set up a lesson with a club pro to lower their scores. Stretch or stress Flexibility...

Keep Moving to Manage Your Weight
Keep Moving to Manage Your Weight You can lose weight by dieting, exercising, or a combination of both. Including exercise into your daily routine offers other benefits besides weight control: it boosts your stamina, increases your muscle strength, improves your balance and your mood, and can reduce your risk for some cancers. Exercise helps build lean muscle. Muscle mass burns more calories than fat, so the more muscle mass you have, the more calories you burn. If you don't exercise, or slack off on yo...

Kids Need Safety Gear for In-line Skating
Kids Need Safety Gear for In-line Skating In-line skating is a zippy way to get exercise, but sometimes it's also a quick way to end up at the hospital. Each year, about 100,000 people are treated in emergency departments for injuries related to in-line skating, according to the U.S. Consumer Product Safety Commission. Experts say having your child wear the appropriate safety gear, read the safety instructions, and use common sense when skating can help reduce the risk of injury. No protection Nearly ha...

Leave No Children on Their Behinds
Leave No Children on Their Behinds It's ironic. As concern grows over children's harmful weight, physical education gets less and less emphasis in many schools. In response, there's more and more interest in fitness programs for kids outside of schools. An International Health, Racquet and Sportsclub Association survey shows that 4.5 million U.S. kids under age 18 belong to health clubs -- up 25 percent in five years. Call it "No Child Left on Their Behind," says exercise physiologist Jan Schroeder, Ph....

Living Well to Reach Age 100
Living Well to Reach Age 100 An American born in 1970 can expect to reach the age of about 71. For a baby born today, life expectancy is about 78 years old, and for babies born in 2020, it will be about 80. Many of us are already pushing past those age expectancies. According to the U.S. Census Bureau, more than 300,000 Americans are over age 95. Between the years 1990 and 2000, the percentage of Americans over age 95 grew by about 35 percent, making these oldest Americans one of the fastest growing seg...

Make a Splash with a Water Workout
Make a Splash with a Water Workout Use water as your medium for an effective workout and you'll be joining a diverse group of young and old, male and female, beginners and professional athletes alike who are all wet when exercising. Range of goals Pregnant women, teenagers, and baby boomers take classes to get in shape, cross-train, or train for a specific sporting event. In fact, people who are at many different levels of fitness can be in the same class; the advanced participants simply do more repeti...

Make Exercise a Family Affair
Make Exercise a Family Affair An estimated one in five American children is overweight, according to the National Institutes of Health. Serving them healthier meals and exercising as a family can improve their short- and long-term health. Being obese increases a child's risk for several serious childhood medical problems, including diabetes, heart disease, sleep apnea, and psychological disorders. And, in addition to childhood health risks, studies have found overweight kids are at greater risk of becom...

Make Variety a Goal in Kids' Sports
Make Variety a Goal in Sports Venus Williams was practicing her backhand before she started kindergarten. Tiger Woods showed off his putting skills on the evening news at age 2. But for every prodigy who grows into a successful athlete, thousands of youths suffer physically or psychologically from being pushed to compete at a young age. For that reason, the American Academy of Pediatrics (AAP) recommends children avoid specializing in a sport until they reach adolescence. The repetitive motions often de...

Making Decisions About Fitness
Making Decisions About Fitness You make dozens of fitness decisions every day that can affect your well-being. Some are major, such as whether to join a gym. But most are daily decisions that have an impact over time, such as whether to go for a jog after work or watch an hour of TV. “If you focus on the most important fitness decisions and strive to get them right, you’ll get into an exercise routine that becomes more automatic,” says Cedric X. Bryant, Ph.D., chief science officer at the American Counc...

Managing Arthritis with Exercise
Managing Arthritis With Exercise Exercise has important health benefits for everyone — regardless of age and physical condition. But if you have arthritis, regular, moderate exercise — within your limits — is critical. It can reduce joint pain, improve flexibility, build up muscles to lessen the load on joints, and increase endurance. It also helps promote your overall health and fitness by giving you more energy, helping you sleep better, controlling your weight, and decreasing depression. The followin...

Martial Arts: Something for Everyone
Martial Arts: Something for Everyone Looking for more variety in your workout? Give martial arts a try. People of all ages and abilities use the martial arts to get in shape. Martial arts such as karate, kickboxing and tai chi are self-defense techniques. They teach you to focus your mind while making your body stronger and more flexible. Some people practice martial arts for self-defense, while others do it for the physical and mental rewards. The variety of martial arts makes it easy for people to fin...

Maximize Your Exercise Time
Maximize Your Exercise Time Ideally, you should get at least a half hour of moderate exercise every day. If you're trying to lose weight—or keep it off—you'll need 60 to 90 minutes a day, according to the USDA's fitness guidelines. Don’t have time to log in that much? Do what you can. “Something is better than nothing,” says Jaime Brenkus, a personal trainer in Willoughby, Ohio, and author of Get Lean in 15 . “If you have 30 minutes to be physically active, do 30 minutes. But if you don’t, 15 minutes is...

Move to the Music: Dancing as Exercise
Move to the Music: Dancing as Exercise Don’t like jogging in the park or swatting a tennis ball on the court? Slip on your dancing shoes instead for a good workout. The benefits of dancing go well beyond heart health and physical fitness. Dancing, especially group dance activities, provides opportunities for people of all ages to be socially and mentally engaged, as well. Many people find the combination of music and movement stimulating, relaxing, and pleasurable. Research shows that dancing can have a...

No Sweat? No Good!
No Sweat? No Good! In the heat of summer, it's important to exercise with caution and pay attention to your body. Even if you're fairly well conditioned, overdoing it may lead to heat cramps, heat exhaustion or heatstroke, causing the body to lose its ability to sweat. Age plays an important role in heat-related illnesses. Because older adults and people with chronic illnesses aren't able to sweat as easily as healthy younger adults, they are more susceptible to heat-related illnesses. Heat-related illn...

Offbeat Ways to Eat Better, Exercise More
Offbeat Ways to Eat Better, Exercise More Eat fewer calories and get more physical activity. Health experts stress this is the golden rule in managing weight -- and it couldn't sound much simpler. So, why do Americans find this standard so hard to apply? Nearly two in three adults are overweight or obese, and the number keeps increasing. Hundreds of thousands of Americans die each year from weight-related illness. To improve your eating habits and work more exercise into your schedule, consider these of...

Off-Season Exercises for Golfers
Off-Season Exercises for Golfers If you're an avid golfer, winter weather can really get you down, as you count down the days until spring arrives. The PGA National Resort and Spa recommends the following exercises for the off-season to improve your spring golf game. Do two sets of 10 to 12 repetitions of each stretch. Incline push-ups Improves posture and upper body strength. Against a bench, desk, wall or countertop, place your hands shoulder-width apart and walk your feet away until your heels are of...

Organized Sports for Kids
Organized Sports for Kids Soccer, lacrosse, baseball, football—getting involved in youth sports is a rite of passage for many children, enabling them to learn physical and social skills on the playing field. Picking the best sport for your child and providing the right level of encouragement can be a challenge, but with a little research, you will find the sports program that best fits your youngster and your family's budget and schedule. Benefits of sports for kids Playing sports has a range of physica...

Ounce of Caution Prevents Heat-Related Illness
An Ounce of Caution Prevents Heat-Related Illness After a few quick stretches, the tennis player goes out on the tennis court for the first match of the summer. The player volleys with their opponent and decides to practice a serve. After a good shot, he or she rushes the net. Suddenly, their leg freezes in a cramp, and they fall down in pain—a victim of the heat. The four most common heat-related emergencies are cramps, fainting, exhaustion, and heat strokes. These illnesses occur when the body can no ...

Pedal Your Way to Work
Pedal Your Way to Work Trading your car for your bike for all or part of your commute can save you cash, increase your fitness and help the environment. You may be surprised at how easy it can be. Everyone who drives a car has been affected by the high cost of gasoline and the ever-increasing congestion on our country’s roads. Perhaps you’ve addressed the former by buying a car that gets good gas mileage, and the latter by carpooling or taking public transportation. Here’s an additional solution: Consid...

Performance Anxiety Can Choke Up Athletes
Performance Anxiety Can Choke Up Athletes An athlete often faces competition in the same way that another kind of performer does: He or she gets butterflies before going on the field or on the court. Anxiety can help focus and sharpen performance. For some athletes, however, the pressure of performing well takes its toll in the form of performance anxiety, which causes them to do less than their best. It's like stage fright that can overcome a musician or actor. Or the weak knees you feel when you are s...

Phys Ed: What's Up at Your Child's School?
Phys Ed: What's Up at Your Child's School? At the New Hope-Solebury Lower and Upper Elementary School north of Philadelphia, students get their "Feelin' Good Mileage Club" card punched for each lap of the track they walk at recess. After 5 miles, they earn the school status symbol, a foot-shaped token. Pre-teens at Campbell Middle School near Kansas City, Mo., pump iron, ride exercise bikes and climb a rock wall. Seattle's Roosevelt High offers archery, in-line skating, yoga and even unicycling. It's a ...

Pilates: A Core Conditioning Program
Pilates: A Core Conditioning Program If you want to work your body to the core, try Pilates (pi-LAH-teez). First developed by Joseph Pilates in the 1920s as a therapeutic regimen for soldiers, the Pilates method has been performed by dancers, athletes and movie stars, among others, to release tension while gaining muscle strength, joint flexibility and energy. Pilates benefits include: Prevention of and relief from back pain and muscle tension Increased muscle strength and joint flexibility Improved men...

Practicing Better Posture
Practicing Better Posture Good posture improves your appearance and reduces stress on muscles, joints and ligaments. So, you’re less likely to have strains and pain, especially in your neck and lower back. The human back has three natural curves, according to the American Physical Therapy Association (APTA). Keeping your ears, shoulders and hips lined up maintains the “S” shape, which is the goal of good posture. Your posture may improve with practice: Stand tall. Keep your chin parallel to the ground. ...

Preparing for Your Best Year of Fitness
Preparing for Your Best Year of Fitness Here's a word of advice: If you're getting ready to make New Year's fitness resolutions--don't. Instead design a year long fitness plan to ensure effective lifestyle changes are utilized. Month-by-month plan Use this yearlong plan to improve your health each month: January. Set your goals. Take a look at your life: What's missing? What do you wish you could do? Invest in a few sessions with a personal trainer, who will point you in the right direction and help you...

Preparticipation Physical Examinations
Preparticipation Physical Examinations A preparticipation examination may be required for any child who wants to take part in a school athletic activity or in an organized sports activity outside of school. Why is a preparticipation exam important? A preparticipation exam for your child is used to: Find any medical or physical problems that could make participation a risk Find any medical or physical problems that could be corrected to make participation more beneficial Help maintain health and safety M...

Prime Times to Exercise
Prime Times to Exercise To get or stay in shape, the best time to exercise is whenever you can do it consistently. But there also are ideal times to work out that can help you reach more specific goals, such as feeling more productive at work or getting a better night’s sleep. If you’ve ever scored a coveted pair of shoes at the sale price or cashed in a stock just before the price took a dive, you know the difference good timing can make in your quality of life. So it goes with physical activity. Of co...

Putting the 'Fun' Back Into Fitness
Putting the 'Fun' Back Into Fitness Top athletes and movie stars have the time and motivation to stay in great shape. The rest of us, though, often find it a challenge to fit fitness into our lives. It's a matter of attitude. If you view exercise as a chore or punishment, that makes it hard for you to do what's necessary. You'll secretly try to avoid it. Instead, start thinking of fitness as fun. If it's something you want to do, then you'll figure out ways to find time for it. For example, if the word ...

Racket Sports: Tops in Training
Racquet Sports: Tops in Training Playing tennis or racquetball is an enjoyable way to boost the intensity of your fitness program, as well as improve your balance, strength, and agility. Racquet sports alternate bursts of high-intensity exercise while you score points, with brief rest periods while you pick up the ball and serve. This stop-and-start activity resembles interval training. Playing racquet sports, or any active sport, three hours a week can cut your risk of developing heart disease and lowe...

Rating Thirst-Quenching Sports Drinks
Rating Thirst-Quenching Sports Drinks Sports-drink manufacturers have made a science of finding just the right concoction to replenish bodily fluids lost during exercise. Most sports drinks consist of water, carbohydrates in the form of sugar, and small amounts of electrolytes, which are minerals such as sodium and potassium that encourage quick replenishment of fluids lost during exercise. Manufacturers often claim that their special balance of carbohydrates and sodium will stimulate you to drink a lot...

Ready to Exercise? Take It Inside
Ready to Exercise? Take It Inside Exercising at home can be just as effective and enjoyable as taking a walk or a bike ride outdoors. It can also save you time and money compared with joining a health club or gym. What's important is to have equipment that works well for you. Here are some guidelines that can help you make the right choice when shopping for gear. Take a test run Decide what type of exercise equipment you are looking for, then give yourself plenty of time to shop around. It is important ...

Ready, Set, Run!
Ready, Set, Run! It may not be as trendy as Pilates or power yoga, but running still delivers a great fat-burning, stress-reducing aerobic workout. Many health benefits have long been linked to running. It helps increase HDL (“good”) cholesterol; helps with weight loss; builds strong bones; improves balance and coordination; lowers the risk for heart disease and diabetes; and helps improve sleep. Getting started Nearly anyone can run, at any age, and many people make it a lifetime habit. Most people can...

Relaxation Techniques That Really Work
Relaxation Techniques That Really Work Everyone experiences stress and its effects. Short-term effects of stress include headaches, shallow breathing, difficulty sleeping, anxiety, and upset stomach. Long-term chronic stress can increase the risk for heart disease, back pain, depression, persistent muscle aches and pains, and a weakened immune system, according to the National Institute for Occupational Safety and Health. Chronic stress can affect your emotions and behavior by making you irritable, impa...

Retire Your Excuses for Not Exercising
Retire Your Excuses for Not Exercising Most of us know we should exercise, but we have a lot of excuses for why we don't. Keep this observation from certified personal trainer Todd Galati in mind: "It doesn't take all that much exercise for people to benefit." Here are some of the more common excuses people use to explain why they don't exercise. Have you used one of these yourself? See what the experts have to say about it. 'It's too hard' "People benefit from activity," Mr. Galati says, "any kind of a...

Rev Up Your Walking Workout
Rev Up Your Walking Workout Put one foot in front of the other. Repeat … again, and again, and again. If that’s the only recipe you know of for fitness walking, then maybe it’s time to spice up your routine. Walking every day is good for you. It has wonderful benefits for the heart, lungs, and circulatory system. It can help you manage your weight and control your blood pressure and cholesterol. But it’s like a daily bowl of oatmeal—healthy but pretty bland until the cinnamon, dried fruit, or brown suga...

Safety for Snow Sports
Safety for Snow Sports Whether you're heading for the mountain to ski or just taking your sled to the hill, you can enjoy a great day out and get some exercise at the same time. The American College of Sports Medicine recommends minimizing skiing injuries by getting in shape pre-season, taking lessons to improve skills and understand the outdoor conditions, and wearing properly adjusted equipment. Wear helmets for all snow sports to stay safe. The rest of your winter sports outfit should include many la...

Seniors Can Volunteer Their Way to Fitness
Seniors Can Volunteer Their Way to Fitness Although a lot of seniors don't work out, they will work for a good cause. "If you try to exercise by yourself, you'll generally come up with any excuse not to do it,'' says David R. Pearson, Ph.D., director of the Strength Research Laboratory at Ball State University. "The only person you let down is yourself." "With volunteering, you are involved with a group where you have to make a commitment,'' Dr. Pearson says. "You're not going to let the group down.'' A...

Set Your Clock to Workout Time
Set Your Clock to Workout Time As you try to find a few minutes each day to work out, you may wonder: What's the best time to exercise? There are some surprising pros and cons to exercising at different times. Trainers often tout exercising first thing in the morning as ideal. Early birds do get their workout out of the way before the rest of their day begins, but research shows you're not at your physical peak until later in the day. In each of us, an internal rhythm governs a host of physical systems....

Shape Up Safely
Shape Up Safely Regular exercise can improve your health and longevity. But doing too much too soon or not taking proper precautions can cause injury. Start safe If you haven't been active for a long time, are overweight, smoke, have a high risk for coronary heart disease or some other long-term health problem, see your health care provider for a medical evaluation before beginning an exercise program. Start slowly, and gradually increase the time or intensity of your workout as you become more fit. Ove...

Shape Up to Hit the Slopes
Shape Up to Hit the Slopes Getting ready to ski or snowboard often consists of trying to remember where you stashed your gear last spring. That approach may get you to the slopes, but it can reduce your enjoyment once you're there. Skiing and snowboarding use muscles that don't normally do so much work. And high altitudes put even more stress on your body. The American College of Sports Medicine recommends getting in shape prior to the ski season to minimize injuries. Luckily, a little preparation can g...

Simple Exercises to Make You Limber
Simple Exercises to Make You Limber No matter what your fitness level, stretching is a valuable activity to add to your daily workout routine. Although stretching is simple to do, it's often the most neglected part of people's fitness regimens, according to the American Council on Exercise. Stretching can reduce your risk for injury and help you become more limber, regardless of your age and physical condition. Stretching basics Stretching can improve your circulation and posture because it helps increa...

Smart Fitness: Boost Your Calorie Burn
Smart Fitness: Boost Your Calorie Burn You can devote only so many minutes a day to physical activity, yet there are so many calories to be burned. How can you get the absolute best calorie-burning effects from your exercise time? Start by knowing the basics of calorie control. Not rocket science "To lose weight, you have to burn more calories than you take in. That's what it all comes down to," explains Julie Funderburk, M.S., a clinical exercise physiologist in Baltimore. "Some people try to manage th...

Spice Up Your Workouts with a Little Variety
Spice Up Your Workouts with a Little Variety Somehow, your workouts have lost their zest appeal. You go to the gym or go out for a jog, but your heart just isn't in it. Maybe what you need is a challenge. To get results, you have to keep challenging your body. You build strength and aerobic capacity by responding to physical stressors--by lifting a certain amount of weight, for example, or by walking at a certain pace up a hill. But after three weeks, your body adapts to these stressors. At that point, ...

Sports and Americans: A Perfect Fit
Sports and Americans: A Perfect Fit Many popular sports are homegrown Softball, soccer, swimming, track. Name just about any sport, and you'll find kids—and adults—participating in it. Some of us are fair weather athletes, and others of us lace on the sneaks year-round. Did you know that many of the sports played across the country, and indeed, around the world, got their start in the United States? Americans have a rich history in developing and popularizing many sports and activities now played worldw...

Sports-Related Knee Injuries
Sports-Related Knee Injuries Skiers, football players, aerobic dancers, step-class participants, and athletes who play basketball, tennis and racquetball all have one thing in common—a propensity for knee injuries. Your knee joint is a joint where the femur (thigh bone) meets the tibia (shinbone). Muscles and ligaments hold the bones together. The surfaces of the ends of the femur and tibia are separated by a crescent-shaped layer of cartilage called the meniscus that prevents them from rubbing on each ...

Stay Fit When You Have a Health Challenge
Stay Fit When You Have a Health Challenge Working out when you have a serious illness or health problem can be challenging. But for most people who have health issues, exercising can improve their prognosis and well-being. Exercise can play an important role in helping you cope with or recover from a health challenge or accident. Physical activity can help increase endurance, strength, flexibility, balance, and coordination, as well as ease pain and improve sleep and mental attitude. Certain guidelines ...

Staying Fit on the Road
Staying Fit on the Road Whether you're a frequent business traveler or heading out on a family vacation, leaving town doesn't have to wreak havoc with your fitness routine. "The key to taking workouts on the road successfully is learning to be flexible," says Therese Iknoian, M.S. "A little planning before you pack your briefcase or family car goes a long way toward avoiding frustration and setbacks in your hard-earned fitness." To return a happy camper, Ms. Iknoian suggests you cut back, plan ahead, pa...

Staying Fit the Old-fashioned Way
Staying Fit the Old-fashioned Way Stroll down the aisles of any department store these days, and your eye will be drawn to a glittering array of labor-saving devices—everything from snow blowers and electric hedge trimmers to remote controls for the TV and DVD player. It's enough to send shudders of alarm through every health and exercise expert in the land—and for good reason. These labor-savers are associated with America's slide toward lethargy. A large segment of the American public isn't getting en...

Strength Training and Heart Disease
Strength Training and Heart Disease If you think that you can't begin a strength-training program because you have heart disease, think again. Heart patients who do a strength-training program three times a week build up their aerobic capacity in addition to building strength and flexibility. Strength training has many benefits. It can help you lose weight and help reduce the symptoms of arthritis, diabetes, osteoporosis, back pain, and depression. It might even help you sleep better. Here are some tips...

Strength Training at Home
Strength Training at Home Strength training improves muscle strength, power, endurance and size. It also reduces body fat, increases body metabolism so you burn more calories each day, enhances balance and stability, and keeps bones strong. It also can reduce the symptoms associated with chronic conditions, such as arthritis, diabetes, or osteoporosis. Getting to the gym for a weight workout isn't always easy, however. That's why it pays to have weights at home as a backup, or even as a substitute. The ...

Strength Training Myths
Strength Training Myths If you haven't started lifting weights, it may be because you have run into some of the myths about strength training. Read on to dispel these myths and to get the facts about strength training. Taking time each week to build your strength can help you live a more healthy and independent life. Myth: Strength training is for young people only. Fact: Nearly everyone can benefit from strength training, including the elderly. Older adults who participate in strength training programs...

Strength-Train with Yoga
Strength-Train with Yoga Many people think yoga is essentially a stretching regimen. If you happen to be seeking stronger muscles, yoga can provide that, as well. Yoga also helps people relax and focus, and if done gently can promote improved joint motion. Examples of strengthening yoga postures include: The downward facing dog posture, which strengthens arms and legs The half moon pose, which strengthens legs and ankles The plank pose, which strengthens arms, wrists, and back The locust pose, which str...

Stretches for Your Lower Legs
Stretches for Your Lower Legs Stretching can keep your lower legs limber and your joints pain free. The following stretches involve the ankles and knee joints. Keep these guidelines in mind when doing them: Check with your health care provider before beginning any exercise program, and especially if you have had knee surgery. Begin each stretching session with five to seven minutes of gentle aerobic exercise, such as walking or riding a stationary bicycle, to warm up your muscles. Start out slowly and b...

Stretching at Tee Time
Stretching at Tee Time Golfing isn't considered a demanding aerobic sport, like running or biking, so why bother with stretching before a round? "A player who doesn't stretch before a round takes longer to warm up and perform," says Jerry King, a Professional Golf Association golfer and director of instruction at the Kapalua Golf Academy in Maui, Hawaii. "This usually leads to a slow, bogey-ridden start and a sluggish finish." Physical preparation for golfing doesn't require hours at the local health cl...

Stroke Recovery Begins with Rehabilitation
Stroke Recovery Begins with Rehabilitation If someone you love has had a stroke, or "brain attack," in which a blood vessel in the brain was blocked or damaged, you may wonder what lies ahead. A stroke can cause problems with speech, vision, memory, balance, or coordination. It can leave part of the body weakened or paralyzed, among other physical problems. Your loved one may have to relearn how to walk, talk, or do daily activities. It may help to know that rehabilitation can help people regain life sk...

Super Stretches for Your Upper Body
Super Stretches for Your Upper Body Fatigue, stress and bad posture can cause stiffness and soreness in the shoulders, neck, chest and upper back. Doing the following stretches regularly can help prevent and relieve these conditions, according to Jim Brown, author of One Hundred Stretches . Stretching tips Warm up before you stretch by walking, bending, twisting or doing gentle calisthenics. Stretch to the point of resistance, but not to the point of pain. Do each stretch two or three times. Hold each s...

Swing’s the Thing
Swing’s the Thing You can call them the Lindy Hop, the Charleston Kick, the Helicopter, or the Fireman's Toss. But whatever you call the steps and moves couples perform while they swing dance, label them cardiovascular fun. Thanks to a revival generated by a flair for yesteryear, swing dancing--once king during the 1920s, '30s and '40s--is back. And this fast-paced fun can be serious exercise. Dance and fitness instructors say swing dancing or swing aerobics can elevate your heart rate quickly. An hour ...

Tai Chi: Exercise for Mind and Body
Tai Chi: Exercise for Mind and Body Stroll through a Chinese city early in the morning, and you’re likely to see groups of people exercising in the park. You’ll see them moving through a series of slow, graceful movements. As their bodies flow from one exercise to the next, their minds are focused only on their deep, relaxed breathing. This ancient mind-body exercise is known as tai chi (pronounced: ty CHEE ), and you don't have to live in China to benefit from it. According to a recent National Heath S...

Take a Hike to Family Fitness
Take a Hike to Family Fitness Tell your kids to take a hike -- and go with them. Even if you live in the city, you can still get out for a walk together to a city park or to the store. The whole family can find fun and fitness outdoors. Exercise decreases the risk for obesity, heart disease, diabetes and high blood pressure for everyone, according to the Centers for Disease Control and Prevention. If you're used to walking or hiking without the kids, a family outing may be a different experience. Kids f...

Take a Lap With Indoor Cycling
Take a Lap With Indoor Cycling When you cycle outdoors, weather, traffic and rough terrain can conspire to foil your good intentions to work out. That’s one reason people are taking their cycling workouts inside, where they do intense aerobic exercise with a roomful of people on stationary bikes, with music and an instructor’s motivating encouragement. In indoor cycling workouts (also known as spinning classes), participants ride stationary bicycles specially designed to mimic outdoor bikes. They have f...

Take Care When You Take a Walk
Take Care When You Take a Walk A stroll around the block could be hazardous to your health. The National Highway Traffic Safety Administration says that in miles traveled, pedestrians are 36 times more likely to die in traffic than drivers. Children and older adults are two groups at higher risk for injury as pedestrians. Here are some ideas on how to help keep them safe when they are on the street. To keep children safe Being struck by a vehicle is the leading cause of death and injury in children, acc...

Target Your Heart Rate for Better Health
Target Your Heart Rate for Better Health Moderate exercise for 30 to 60 minutes on most days is good for your heart -- and your overall health. Your watch can remind you how long you've been working out, and a calendar can confirm how many days in the week you've worked out. But, how do you know if you're exercising at a moderate pace? That's why knowing your target heart rate is so important. Your target heart rate is 50 to 75 percent of your maximum heart rate, or how much work your heart can handle. ...

Teach Teens to Stretch
Teach Teens to Stretch Jordan D. Metzl, M.D., and his staff have a saying: "An adolescent athlete can never stretch or study too much." Stretching to stay flexible is vital -- particularly when your child reaches puberty and goes through a growth spurt, says Dr. Metzl, a specialist in sports medicine. For a child or teen who is active in sports, failing to stretch can cause problems, adds Dr. Metzl, author of The Young Athlete: A Sports Doctor's Complete Guide for Parents . Too little stretching can mak...

The Best Reasons to Strength Train
The Best Reasons to Strength Train First the bad news: Muscle mass naturally decreases with age. If you don’t do anything to replace the muscle you lose, you’ll add fat. Now the good news: Strength training can help you preserve and enhance your muscle mass, countering weight gain and adding other benefits. “After age 30, adults lose 2 percent of their muscle mass each decade," says Edward Laskowski, M.D. He's a physical medicine and rehabilitation specialist at the Mayo Clinic in Rochester, Minn., and ...

The Inside Scoop on Outdoor Fitness
The Inside Scoop on Outdoor Fitness A lot of us have grown used to spending most of our time sitting around indoors. We've grown bigger, too: Two out of three Americans weigh too much. If we could just get more exercise, doctors say, we could reap health benefits ranging from reduced weight and longer lives to greater well-being. With warm weather on the way, now's the time to embrace the great outdoors. Want to go out and play? Here are some ideas. Water world The water attracts all types of people, fr...

The New Face of Aging
The New Face of Aging The first baby boomers have turned 60, an age once linked with rocking chairs, reading glasses and rheumatism. This new wave of seniors is more likely to join in fitness classes, yoga and weight training than shuffleboard , with the hopes of staying healthy well into old age. Where their parents may have focused on surviving into old age, boomers have shifted their emphasis to quality of life: how to remain independent in old age by not only preventing disease, but also maintaining...

Think Before Buying a Treadmill
Think Before Buying a Treadmill There was a time when the only place you'd find a treadmill was in a physiology lab or a sports medicine clinic. Not anymore. Treadmills have become one of the hottest-selling exercise machines in the country, according to the Sporting Goods Manufacturers Association. Thousands have run out to stores so they could bring home a treadmill and do their walking in the comfort of the living room or den. Unfortunately, starting an exercise program is not as simple as plunking d...

Treadmill Routines Make Indoor Exercising Less Routine
Treadmill Routines Make Indoor Exercising Less Routine Treadmills have become a staple of millions of indoor workout rooms across the country. And with their presence has come a storm of ideas about how to spice up the walking and running routines. With a little creativity, a treadmill workout can be just as satisfying as an outdoor jaunt. Tips and warnings Because you are walking indoors on a rotating belt, there is no wind resistance. You can compensate by using a 1 percent incline. This will simulate...

Treadmill Workouts: How to Go the Extra Mile
Treadmill Workouts: How to Go the Extra Mile Working out on a treadmill can be a fun and effective way to stay in shape. And because it's not dependent on weather conditions, it offers you the flexibility of exercising at any time. "Still, whether you work out on a treadmill at home or at a fitness facility, there's a lot more to it than walking at the same pace for 20 minutes," says Therese Iknoian, M.S. To get the most out of your workout, Ms. Iknoian suggests you think of it as having these four part...

Try Team Sports for Fun and Fitness
Try Team Sports for Fun and Fitness Do you ever feel lonely or bored while running, walking, or lifting weights by yourself? If so, it may be time to join a team. Many people find exercise more rewarding when they can share the experience with others. People who play on a team reap the benefits of meeting new people and learning new skills. Not only are they getting exercise, they're making new connections and watching themselves become better athletes. The object of the game No matter who you are or wh...

Update Your Workout With a New Fitness Class
Update Your Workout With a New Fitness Class If you’ve never taken a fitness class or haven’t been to one since high- and low-impact aerobics made their debut in the early 1980s, now’s the time to consider adding one to your exercise lineup. “This sector of the fitness industry has blossomed, so there are more fitness classes available than before,” says Jan Schroeder, Ph.D., director of event programming for IDEA Health & Fitness Association in San Diego. From aerobics classes that feature South Am...

Using Dumbbells for a Fast and Effective Workout
Using Dumbbells for a Fast and Effective Workout Dumbbells, one of the most underrated and versatile types of exercise equipment, can help you build strength and muscular endurance. Although you can get the same results at the gym using a variety of machines, dumbbells—free-weights you can lift with one hand are easier for most people to use, according to the American Council on Exercise (ACE). If you're new to working with weights, be sure to talk with your doctor before beginning an exercise program. ...

Using Exercise to Ease Chronic Conditions
Using Exercise to Ease Chronic Conditions Before the advent of modern medicine, a person diagnosed with heart disease, arthritis or some other chronic condition might have been told to take it easy -- for the rest of his or her life. Back then, doctors thought exercise was for the fit and the healthy, not for someone who had suffered a heart attack or had arthritic knees. That thinking no longer holds true. "We now know that exercise is the most underrated health precaution anyone, even those with chron...

Using Free Weights for Resistance Training
Using Free Weights for Resistance Training Resistance training is a type of strength-training exercise that gets you to use your muscles against some form of resistance. The most common forms of resistance are free weights and strength-training equipment. Strength training is an important part of a total physical fitness plan for both men and women. It improves muscle strength and endurance. It’s also been shown to decrease the loss of muscle that comes with aging, and it can improve heart health, bone ...

Using Sports Psychology to Improve Your Fitness
Using Sports Psychology to Improve Your Fitness Fitness has a mental component, in addition to physical challenges. Even if you're in great shape, you can encounter intellectual obstacles that can decrease your motivation and stifle your performance. When professional athletes start experiencing these obstacles, they usually seek help from sports psychologists to get a mental edge. However, it does not matter what your skill level may be, as everyone can benefit from mental health training. Here are tec...

Using Yoga to Relieve Stress
Using Yoga to Relieve Stress To combat stress, many people turn to meditation or other mental stress reduction tools. But stress also creates physical response in the body and, as such, can be managed with exercise—in particular, with yoga. Stress sends the entire physical system into overdrive. The muscles tense, the heart beats faster, breathing patterns change, and if the cause of stress isn't discontinued, the body secretes more hormones that increase blood sugar levels, raising blood pressure. The ...

Walking Works for Everyone
Walking Works for Everyone Fit people may think walking is "too easy" to keep them fit. Overweight people may wonder if they really can become trim by walking. Older people and those with medical conditions such as osteoporosis or heart disease may wonder if walking is safe. In fact, walking works for people of all ages, fitness levels, weights, and health conditions. Appreciate the benefits Walking is easy because you can do it almost anywhere and at any time. It also offers a range of health benefits....

Warm-water Exercises for Older Adults
You're Never Too Old to Make Some Waves Older adults who want to improve their health are turning to warm-water exercise. This form of exercise can ease joint pain and other aches. Water is great for workouts because it reduces stress on the joints, says Cedric X. Bryant, Ph.D.. Dr. Bryant is chief exercise specialist and a vice president at the American Council on Exercise (ACE). Water cuts your "weight" by as much as 90 percent. Exercising in water limits the pain you might feel working out on land. T...

Ways to Improve Your Workout
Ways to Improve Your Workout A proven way to improve your health is finding -- or making -- the time to exercise. But just going through the motions won't give you the health benefits you want. Experts say doing the same workout over and over can get boring, and you're unlikely to improve because you're always using the same muscles. Changing elements in your routine over time can bring amazing results, which in turn are likely to inspire you to make regular exercise part of your life. Make changes Chan...

Weight Room No Longer Off-Limits to Kids
Weight Room No Longer Off-Limits to Kids Strength training is an important part of physical conditioning for adults, along with aerobic exercise and stretching for flexibility. But what can—or should—kids do when it comes to strength training? Although pediatric experts once thought that children should not train with weights, that attitude has changed. The American Academy of Pediatrics (AAP) and the American College of Sports Medicine (ACSM) now say that strength training is fine for kids, as long as ...

Weight Training for Teens
Weight Training for Teens Although children can begin weight training earlier, they don't usually build muscle until they hit puberty and hormones make it possible to increase muscle mass. "Research suggests strength training has a lot to offer some teenagers in terms of health, fitness and fun," says Barbara Brehm-Curtis, Ed.D., a professor of exercise and sport studies at Smith College in Northampton, Mass. Teens who work out with weights, as well as exercise aerobically, reduce by half their risk for...

Weight Training for Women
Weighing in on Weight Training for Women Misconceptions about weight training—often based on unfounded fears of becoming too muscular—can keep women from pushing their fitness levels. That’s unfortunate because weight training provides several important health benefits for women. Most important, it helps them maintain a healthy weight as they approach and pass menopause. It also can help them avoid osteoporosis and prevent back problems. Muscle size Misconception: Women who lift weights develop huge mus...

Weight-Training Moves That Boost Metabolism
Weight-Training Moves That Boost Metabolism Starting as early as your 20s and throughout your 30s, you'll naturally start to lose muscle -- and gain fat at a rate of about 2 percent per decade, especially if you have a sedentary job or lifestyle. This subtle muscle-to-fat ratio change can make it tougher to maintain your ideal weight as time goes on. But weight training can help -- no matter what your age. "Each pound of muscle you add through weight training burns as much as 50 calories more a day, eve...

What Is Exercise-Induced Bronchospasm?
What Is Exercise-Induced Bronchospasm? Exercise-induced bronchospasm (EIB) used to be called exercise-induced asthma. The term bronchospasm means tightening and narrowing of the tubes that bring air in and out of your lungs. Up to 90 percent of people with asthma have EIB. But EIB also affects some people who don’t have asthma and some who have allergies rather than asthma. If you have coughing, wheezing, or tightness in your chest that begins after you start exercising, you could have EIB. This type of...

What’s Up with Shortcut Workouts?
What's Up with Shortcut Workouts? Fast-fitness clubs are springing up across the country. You can find 30-minute workout centers for women and cross-training facilities for men. Breakneck fitness DVDs and books provide 8- to 12-minute workouts. You have plenty of options to choose from if you want to get fit but don't have 45 to 60 minutes daily to devote to exercise. But there's a catch to taking shortcuts. If you've never exercised before or you're out of shape, shortcut workouts can lead to back, nec...

When Exercising, Don't Skip Stretching
When Exercising, Don't Skip Stretching It's no stretch to say that a lot of us underestimate the value of flexibility. While it's true that stretching won't strengthen your heart or flatten your stomach, it can help you reach those goals more efficiently. Aerobic exercise and strength training need muscles that are in balance and work smoothly. That's where stretching comes in -- as a complement to the activity you choose. It's so important the American College of Sports Medicine (ACSM) includes flexibi...

Why Physical Activity Is Important
Why Physical Activity Is Important If you’re like many Americans, your average day consists of driving a half hour or more to work, sitting at a desk for six or seven hours, and then driving home. Your typical evening consists of four hours of watching television before turning in. If this describes you, you may be paying the price—physically, mentally, and emotionally—for living a sit-down life. “The human body is designed to move, and when it doesn’t do what it was meant to do, it can start to be less...

Work Out on the Water
Work Out on the Water Instead of getting in the water this summer, try getting on it. With a sailboat, canoe, kayak, windsurfing outfit or pair of water skis, you can explore a whole new world of activities. Once you've embraced proper training and safety, you'll get a fine, fun workout. Canoeing Benefit: Canoeing can offer intense exercise. Even your legs can get a workout by helping you steer--you can push them against the sides and throw your hips one way or the other to nudge the canoe in the right ...

Work Out Your Health Club Choices
Work Out Your Health Club Choices As people learn the benefits of keeping fit, the decision to join a health club can become easy. Deciding which one to join, though, can be tough. Millions of Americans belong to health and fitness clubs, according to the International Health, Racquet and Sportsclub Association (IHRSA). But how can you be sure you're getting the most out of your club? The motivation to work out must come from within, but a club can enhance your motivation by making exercise more enjoyab...

Working Out a Workout at Work
Working Out a Workout at Work Move, stretch, take breaks – does that sound like a workout? Does it sound like work? The office may seem like an odd place to work out, but you spend most of your day there. Exercise can keep you healthy, make you more productive and head off workplace injuries. Even short bursts of movement count. Keep on movin' At work, your best fitness option is brisk walking that raises your heart rate. A 30-minute walk can be part of a lunch hour, but there are other ways to add step...

Working Out in the Cold
Working Out in the Cold Cold weather doesn't have to put a freeze on your outdoor exercise program. If you take precautions, you can still work out when the weather turns chilly. Wear the right clothing Clothing is critical, says the American College of Sports Medicine (ACSM). Although a double-thick cotton sweatshirt may seem like a good choice, it doesn't insulate nearly as well as synthetic fabrics such as polypropylene. Don't overdress. You can overheat even in below-freezing temperatures. If you dr...

Working With an Online Fitness Coach
Working With an Online Fitness Coach Working out with a personal trainer is an effective way to get in great shape and stay motivated to exercise. Still, not everyone can afford a personal trainer, or find the time to meet with one. An alternative to a personal trainer is an online fitness coach. This is a convenient way to get in shape on your own, but with guidance that's just a click of a mouse or a phone call away. "Whether you want to train for the Ironman [Triathlon] or just start an aerobic progr...

Worried About Clots? Take a Hike
Worried About Clots? Take a Hike Whether you're stuck on an airplane or glued to a computer, staying put for hours can be risky. Dangerous blood clots in the legs—what doctors call deep vein thrombosis—made headlines after striking airline passengers on long trips. But anyone who stays inactive for hours can face similar risks for blood clots. The problem is mainly caused by being immobile for long periods of time. Cramped inactivity may promote clotting, especially among passengers who may be at high r...

Yoga for Your Mind and Body
Yoga for Your Mind and Body Besides being an effective stretching component of any fitness routine, yoga also offers a powerful mental workout that can help you beat stress, feel more in control of your life, and stay healthier. It starts with how you talk to yourself. “One of the fundamental philosophies of yoga is that your body can only respond to what your mind tells you,” says Judith Hanson Lasater, Ph.D., P.T., a San Francisco yoga teacher and author of A Year of Living Your Yoga . For example, if...

You Can Be Your Own Fitness Coach
Who's the Coach? You Are! A personal trainer can help you boost your exercise motivation, stick to a regular fitness routine, and push yourself past a plateau. But if you don’t have the time or money to meet with a trainer, just hire yourself to get the job done. “You can be your own fitness coach if you have a plan,” says Debi Silber, M.S., R.D., president of Lifestyle Fitness Inc., a whole-health coaching company based in Dix Hills, N.Y. “The key is to follow the principles a professional personal tra...

Your Personal Rx for Exercise Success
Your Personal Rx for Exercise Success Like your signature, the exercise routine you prefer is individual. If you’re outgoing, for example, working out in a group situation could be what keeps you coming back for more. A more reserved person, however, might do better exercising solo. “Fine-tuning your workout based on your personal tendencies can help you adhere to a program, and consistency is the foundation for getting fit,” says Richard Cotton, a spokesman for the American Council on Exercise and chie...

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