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Radio From Hell Wellness Check with Alaina Wood | 1.23.2024 – X96

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Radio From Hell Wellness Check with Alaina Wood | 1.23.2024 – X96




How to Exercise Safely to Avoid Injury and Maximize Fitness

Engaging in regular physical activity is crucial for maintaining a healthy lifestyle, both mentally and physically. Whether you’re a seasoned fitness enthusiast or just starting your fitness journey, the last thing you want is to be sidelined by an injury. Here are some key practices to mitigate injury and help you achieve your fitness goals.

  • Get medical clearance.
    • Before beginning any exercise program, it is advised to check in with your doctor to make sure your body can take on the riggers of the program. This might include ensuring your heart and lungs are healthy and checking in on any old injuries. Most people will greatly benefit from adding exercise to their lives and your medical team might be able to help you choose a program that is best for you.
  • Warm up before you exercise.
    • Warming up is pretty literally named. The key is to get your muscles warm and ready to move after sitting for long periods. A pretty simple warm up is to walk or ride a bike at low intensity for several minutes. Followed by a few mobility drills to make sure your body is ready to move.
  • Ease into it.
    • Take it slow at the beginning of a new program. Overtime, build up to longer durations and/or higher intensities.
  • Cross-Train
    • Try to vary your workouts so you don’t overuse the same muscles groups. Frequent repetition can lead to overuse injuries. Some ways to avoid this are to work different parts of your body each day (legs, back, chest) or to incorporate different forms of exercise, such as running one day, and yoga another.
  • Get the right gear.
    • Try to dress in comfortable, flexible clothing and appropriate footwear for your activity. Be sure your clothing and shoes fit well and provide the comfort and support you need for your chosen activity.
  • Take a rest day.
    • An important part of physical and mental health is rest. Be sure to take a day or two off to give your body and nervous system time to rest and recover. Taking a warm bath with Epson salt, stretching, or taking a short walk can be helpful ways to help you recover more quickly.
  • Pay attention to your body.
    • Pain is a signal your body is sending you. If you have consistent and stabbing pains after a workout, be sure to take some time off and check in with your doctor. Experiencing muscle soreness is common when starting a new program or increasing intensity. Often this soreness will go away on its own in a day or two. If the pain persists or is localized it might be something more serious.

Prioritizing safety in your exercise routine is not just a precautionary measure but a fundamental aspect of achieving lasting fitness success. By incorporating these guidelines into your workouts, you not only

reduce the risk of injuries but also set the stage for consistent and sustainable progress. Here’s to a healthier, stronger, and injury-free you!

https://www.webmd.com/fitness-exercise/workout-injuries-prevention-and-treatment

https://www.aston.ac.uk/sport/news/tips/fitness-exercise/prevent-injury-during-training

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https://medlineplus.gov/ency/patientinstructions/000859.htm




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This is the best budget-friendly fitness tracker we have tested this year

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This is the best budget-friendly fitness tracker we have tested this year

Why you can trust Live Science


Our expert reviewers spend hours testing and comparing products and services so you can choose the best ones for you. Find out more about how we test.

If you’re looking to get back into exercising, or are just starting out, the Xiaomi Smart Band 10 may be the best fitness tracker for you. This fitness tracker does a great job of tracking your workouts and summarizing the data in an easy-to-understand format, without overcomplicating anything. The interface is user-friendly, and even those who aren’t into tech should be able to navigate around this smartwatch in no time at all.

While this is a budget fitness tracker, that doesn’t mean it’s lacking in features. You can do more than just track your workouts with this smart band: you can also track your sleep, stress levels, heart rate and so much more. There’s also no shortage of sports modes — with 150+ to choose from, you’re bound to find the workout you want on this watch.

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

As we age, our bodies naturally start losing muscle mass and bone density, which can affect strength, metabolism, and overall health. Many women over 35 notice changes in energy levels, weight distribution, and endurance, making it essential to adopt exercises that not only tone but also strengthen the body.

Fitness coach urges women over 35 to incorporate strength training. (Freepik)

Tara LaFerrara, fitness coach and personal trainer, shares in her September 22 Instagram post why women over 35 should start incorporating strength training into their routines and how it can transform both body and health. (Also read: Doctor with 25 years experience warns ‘ghee-loaded meals, sugary chai’ harm South Asians’ health; shares 6 key insights )

Why does muscle loss matter after 35

If you are a woman over 35 and not doing any sort of strength training, Tara warns you’re in for a rude awakening. “I’m talking the moment that your body starts to slow down, get weaker, and feel like you hurt more,” she shares.

“It is not just ageing, it is muscle loss, and it starts way earlier than you think. After the age of 35, we start losing muscle every single year. And that muscle is so important because it is your metabolism, your bone density, your energy, and just the ability to bounce back when life throws things at you,” says Tara.

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Can cardio and pilates alone keep you strong

She emphasises that cardio and Pilates alone aren’t enough. “You need to lift, squat, push, pull, and press. It’s not about getting bulky and muscular, it’s about getting strong enough to handle ageing on your own terms.”

Her advice is simple: “So if you’re tired of feeling like your body is working against you, start working with it. Pick up some weights. Your future self will thank you.”

Strength training after 35 isn’t just about aesthetics; it’s about maintaining health, mobility, and resilience. As Tara highlights, incorporating resistance exercises into your routine is one of the best ways to support your body through the natural changes that come with age.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

Newswise — As the New Year approaches, many Americans are setting fresh intentions to eat better and move more — and new data show those habits may deliver an unexpected bonus: better sleep. According to a new survey from the American Academy of Sleep Medicine, 59% of adults say eating a well-balanced diet helps them sleep slightly or significantly better. Staying active throughout the day may also help improve sleep. According to the survey, adults say exercising in the morning (42%) or evening (46%) helps them sleep slightly or significantly better. 

“Sleep is one of three pillars of a healthy lifestyle, including eating a well-balanced diet and incorporating regular physical activity,” said AASM spokesperson Dr. Kin Yuen. “When people make New Year’s resolutions or select their ‘nudge word’ for the year, they often prioritize diet and exercise. These changes don’t just support physical health—they also improve sleep.”

The findings suggest that New Year’s resolutions don’t need to be isolated goals. Improving one aspect of health, whether diet, exercise, or sleep, can create positive ripple effects across all three areas of wellness. This is especially true for younger adults, with those 25-34 being the most likely age group to say a well-balanced diet (64%) or exercise in the evening (60%) helps them sleep better.

“Sufficient sleep significantly reduces the risk of chronic illnesses, such as obesity, heart disease, and even depression and anxiety,” said Yuen. “Whether you’re improving your diet, increasing your activity level, or managing stress, prioritizing sleep gives you the energy and mental clarity needed to start the year strong.”

Here are some tips from the AASM on how to develop healthy sleep habits and reap all the benefits of your New Year’s resolutions: 

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  • Create a consistent bedtime routine — Make sure you are giving yourself enough time to get the recommended seven or more hours of sleep per night.
  • Make time in your daily routine for physical activity — Pick physical activities that you enjoy and that match your abilities.
  • Eat a well-balanced diet — Try to meet the recommended daily servings of fruits and vegetables, grains, and protein.
  • Disconnect from devices at night — Turn off all electronics at least 30 minutes to an hour before your bedtime to help prepare for sleep. 

For more information, or to find a local AASM-accredited sleep center, please visit sleepeducation.org. View 2025 AASM Sleep Prioritization Survey results in the AASM newsroom.

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About the Survey

The American Academy of Sleep Medicine commissioned an online survey of 2,007 adults in the U.S. The overall margin of error fell within +/- 2 percentage points with a confidence interval of 95 percent. Fieldwork took place between June 5-13, 2025, by Atomik Research, an independent market research agency.

About the American Academy of Sleep Medicine   

Established in 1975, the AASM is a medical association that advances sleep care and enhances sleep health to improve lives. The AASM membership includes more than 9,500 physicians, scientists, and other health care professionals who help people who have sleep disorders. The AASM also accredits 2,300 sleep centers that are providing the highest quality of sleep care across the country (aasm.org).  

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