Fitness

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.

Staying Fit the Old-fashioned Way

The major culprit behind the U.S. decline in physical activity may be our own high-tech and increasingly sedentary lifestyle.

Athletic Shoes: Lace Them to Fit

Simply lacing your shoes or sneakers properly, along with choosing a shoe that fits your foot correctly, can add comfort to your stride and prevent foot injuries.

A Positive Step Toward Fitness

The way you think about exercise can be the crucial factor in sticking with your fitness program.

Think Before Buying a Treadmill

Before you buy a treadmill or any piece of equipment, stop to figure out what kind of exercise you enjoy.

Racket Sports: Tops in Training

Playing tennis or racquetball is a fun way to boost the intensity of your fitness program, as well as improve your balance, strength and agility.

Is It Too Hot To Trot?

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.

Sports Injuries: When to Call the Doctor

Sports injuries can be either acute traumatic, which require immediate medical care, or chronic overuse injuries.

Common Injuries of the Shoulder

The shoulder is the most mobile joint in the body, but because of this flexibility, it is not very stable and is easily injured.

Follow the Road to Safety

Exercising outdoors can be fun and enjoyable, but you should keep personal safety in mind before you head out the door.

Benefits of Strong Abdominal Muscles

Strong abdominal muscles do more for you than just giving you a trim profile. They help stabilize your torso, which reduces aches and pains in your lower back.

An Ounce of Caution Prevents Heat-Related Illness

The four most common heat-related emergencies are cramps, fainting, exhaustion, and heat strokes. These illnesses occur when the body can no longer cool itself properly.

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.

How and Why to Keep a Training Log

A training log helps you organize and save information about your exercise routine so you can work toward your important goals.

Deskercise for the Office Bound

Many office workers are doing simple exercises at their desks, with surprisingly healthy benefits.

Performance Anxiety Can Choke Up Athletes

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.

Weight Room No Longer Off-Limits to Kids

The American Academy of Pediatrics and the American College of Sports Medicine now say that strength training is fine for kids, as long as they are supervised and don't try to lift too much weight.

How Intense Is Your Workout?

Can you keep on talking while working out? Then you're exercising at a moderate intensity.

Rating Thirst-Quenching Sports Drinks

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.

Give Your Energy Level a Tune-Up

Eating smaller, healthy meals distributes energy calories more evenly than large meals and keeps your blood sugar normal throughout the day.

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.

How to Avoid Common Running Injuries

Knowing about common injuries and how to prevent them can keep you on track toward achieving your fitness goals.

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. In fact, exercise can play an important role in helping you cope with or recover from a health challenge or accident.

Ready to Exercise? Take It Inside

Here are some guidelines that can help you make the right choice when shopping for gear.

Strength Training Myths

Taking time each week to build your strength can help you live a more healthy and independent life. Read on to dispel myths and to get the facts about strength training.

Kids Need Safety Gear for In-line Skating

Having your child wear the appropriate safety gear and use common sense when skating can help reduce the risk for injury.

Basketball: Make Safety a Point

Experts say players can avoid injury by strengthening muscles through a supervised weight-training program before the season. That helps prevent injuries to knees and ankles, the most common court injuries.

Age Doesn't Matter for Yoga

More than ever before, Americans older than 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.

Conditioning Strategies for Peak Athletic Performance

Invest some time at the gym to get your muscles in peak condition.

Finding a Yoga Class That's Right for You

Yoga improves flexibility, increases strength, reduces stress and develops a mind/body connection.

Make Variety a Goal in Kids' Sports

Children should avoid specializing in a sport until they reach adolescence, the American Academy of Pediatrics recommends. Reason: for every prodigy who becomes a successful athlete, thousands of youths suffer physically or psychologically from being pushed to compete at a young age.

Five Fresh Forms of Indoor Fitness

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.

Putting the 'Fun' Back Into Fitness

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.

Swing’s the Thing

Dance and fitness instructors say swing dancing or swing aerobics can elevate your heart rate quickly.

Try Team Sports for Fun and Fitness

Many people find exercise more rewarding when they can share the experience with others.

Work Out on the Water

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.

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.

Biking Your Way to Better Health

Riding a bicycle can be an excellent fitness activity. Cyclists can burn 400 to 700 calories an hour when they're pedaling at a good pace.

Simple Exercises to Make You Limber

Stretching is an easy thing you can do to improve your health, yet it's often the most neglected part of people's fitness regimens. Stretching can reduce your injury risk and help you become more limber, regardless of your age and physical condition.

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.

Preventing Sports Injuries

Good preventive steps: Warm up before you work out, alternate days for exercising certain muscle groups, and cool down when you're done.

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.

Dehydration and Heat Stroke

Dehydration and heat stroke are two very common heat-related diseases that can be life threatening if left untreated.

Jog or Walk? Both Boost Your Health

Walking is easier on your joints, but jogging burns calories more quickly.

Keep Clear of Golf's Hazards

While many view golf as a leisure activity, more golfers are becoming fitness-minded. The sport demands superior flexibility, strength and cardiovascular fitness.

A Rational Diet for Bodybuilders

Many of today's generation of musclemen are told by nutritionists and bodybuilding experts that well-balanced meals will offer enough protein for all but the most intense exercisers.

Treadmill Routines Make Indoor Exercising Less Routine

Here are some workout ideas to keep your treadmill workout creative.

Fit for the Ages

Need inspiration? Look to these five Americans who show just how physical you can get in later life.

Teach Teens to Stretch

An adolescent athlete can never stretch too much, experts say. Stretching to stay flexible is vital -- particularly when a child reaches puberty and goes through a growth spurt.

When Exercising, Don't Skip Stretching

While it's true that stretching won't strengthen your heart or flatten your stomach, it can help you reach those goals more efficiently.

Cardio Workout Equipment Primer

Here are tips to help you get the most out of your workouts when you use cardio equipment.

Give Young Athletes Plenty of Fluids

During hot weather, if young athletes don't get enough water to replace what is lost through perspiration, they face the risk of dehydration.

How Much Exercise Is Enough?

A private advisory group's call for 60 minutes of physical activity each day are in line with the 2005 USDA Guidelines for exercise of 30 to 60 minutes. The new advice was meant to get people moving, but some experts are worried about recommending 60 minutes.

What to Do About a Sports Injury

Whether it's a twisted ankle, a shin splint or a strained muscle, when should you see a doctor for a sports injury?

A Heads-Up for Football Safety

Coaches should tell players not to tackle or block with their heads or run head-down with the ball.

How Do You Fuel Your Workout?

Energy bars, fitness drinks, protein powders, sports supplements -- are these the best ways to power your workout?

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.

10 Reasons to Keep Fit as You Age

"Physical activity has been engineered out of our daily lives," laments an expert on preventing disease. "We used to rake leaves by hand and walk to the market. Now we have leaf blowers and take the car everywhere." So here is a list of 10 reasons why you should make physical activity a part of your everyday life.

Workouts to Help Prevent Sports Injuries

It may not be always possible to avoid injury when playing sports, especially physical contact sports, but participants can help protect themselves by properly preparing before and after a game or practice session by warming up muscles and then stretching.

Strength-Train with Yoga

Yoga is more than a stretching regimen. It can help you build stronger muscles, as well as help you relax and focus.

Strength Training at Home

Getting to the gym for a weight workout isn't always easy. That's why it pays to have weights at home as a backup, or even as a substitute.

Exercise: Before Starting an Exercise Program

It is always important to talk with your doctor before starting an exercise program, particularly if you have certain health conditions.

The No-Excuse 30-Minute Workout

Got half an hour? Then you have time to boost your heart health and manage your weight.

Using Yoga to Relieve Stress

Yoga is one of the few stress-relief tools that has a positive effect on all the body systems involved.

Interval Training Can Spice Up a Workout

Interval training alternates short bursts of intense activity with periods of "active recovery," which means more moderate forms of that same activity.

Foot Care for Walkers

Wearing the appropriate type of shoe is the most important part of foot care for walkers.

Target Your Heart Rate for Better Health

By knowing your heart rate, you can gauge how fit you are and whether you're working out at a moderate pace.

Build Your Bones with Exercise

You can help prevent osteoporosis by including enough calcium in your diet and exercising regularly.

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.

Pilates: A Core Conditioning Program

Pilates is a conditioning program that strengthens the joints and muscles used in everyday actions such as walking, sitting, twisting, bending and lifting.

Walking Works for Everyone

Walking is easy because you can do it almost anywhere and at any time. It also offers a range of health benefits.

Get in the Swim

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.

Practicing Better Posture

Good posture improves your appearance and reduces stress on muscles, joints and ligaments.

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.

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.

Take a Lap With Indoor Cycling

In indoor cycling workouts (also known as spinning classes), participants ride stationary bicycles specially designed to mimic outdoor bikes.

10 Good Reasons to Try Yoga

Regardless of which type you choose, yoga is an excellent way to stretch and strengthen your body, focus your mind and relax your spirit.

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.

Avoiding Joint Injuries

Common injuries include a twisted ankle, sprained wrist, overextended elbow and damaged knee ligaments. Fortunately, you can take steps to help prevent joint damage.

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.

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.

The Inside Scoop on Outdoor Fitness

Want to go out and play? Here are some ideas.

Make Exercise a Family Affair

Like adults, children should be physically active most, if not all, days of the week.

Managing Arthritis with Exercise

Exercise has important health benefits for everyone -- regardless of age and physical condition. But for people with arthritis, working out regularly, and within their limits, is critical.

Arthritis and Exercise: Q and A

Doctors and physical therapists say people with arthritis can improve their health and fitness through exercise without damaging their joints.

Buying a Bike for Your Child

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.

Relaxation Techniques That Really Work

To keep stress at a minimum and reduce its effects on your life, you need to find and practice healthy ways to manage it.

Street Smarts: How to Protect Yourself When Walking

Walking alone on the street—especially as a woman carrying a purse—can still be a dangerous thing to do. You can take a few easy steps to minimize your risk when walking on the street, whether it’s at night or any other time. Here are some tips.

Exercise Goals for Healthy Living

You know it's important to stay active but still find yourself falling back on old habits. What can you do? Planning for exercise isn't hard if you make it a priority.

Exercise Your Way to a Healthy Heart

Physical inactivity is just as big a risk factor for heart disease as high blood pressure and smoking are. So, be the exception rather than the rule. Here are eight ways to exercise for a healthier heart.

Exercise and Eat Smart to Keep the Weight Off

People who keep lost weight off tend to have several habits in common. Here are strategies that can help you be a successful long-term loser.

Rev Up Your Walking Workout

To make walking something you can look forward to each day, add the ingredients that appeal to you personally.

How to Avoid Sports Injuries

Sports injury rates could be reduced by 25 percent if all athletes — professionals and amateurs — followed essential safety, conditioning, and preventive strategies.

Dancing Is the Star

Besides being fun, dance offers a range of benefits—physical, mental, and social—that other activities can't match.

Shape Up to Hit the Slopes

Ideally, you should start to prepare your muscles two months before you go skiing or snowboarding. But as little as an hour of training a week for four weeks can get you ready.

Make a Splash with a Water Workout

Although many people enjoy water aerobics classes, you don't have to be in a group to work out.

Stretches for Your Lower Legs

Stretching can keep your lower legs limber and your joints pain free.

Strength Training and Heart Disease

If you think that you can’t begin a strength-training program because you have heart disease, think again.

How to Be a Happy Camper -- or Hiker
PT, MS, OCS

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.

Asthma: Exercising Indoors

When the weather turns cold, it's a good idea to move your workout indoors.

Asthma: Out of Breath at a Meal

Try to breathe evenly while chewing. If you begin feeling short of breath, take a break between bites.

Give Your Health a Lift

Weight lifting is one of the fastest-growing U.S. fitness activities. And the American Heart Association recently threw its weight behind weight lifting, too.

Exercise

Exercise doesn't have to be vigorous to offer health benefits. Aim for at least 30 minutes of moderate physical activity daily, or on most days of the week.

How to Control Your Temper

At least some anger is necessary for survival. Frequent or intense episodes of anger, however, aren’t good for you or the people around you. If you find yourself boiling mad more often than not, try some of these tips to keep your temper in check.

Living Well to Reach Age 100

Healthy lifestyle choices can help you enjoy a better quality of life for an increasing number of years. The best news is that it’s never too late to get started.

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.

Tai Chi: Exercise for Mind and Body

Tai chi is called a mind-body type of exercise because it combines meditation, focused breathing, and physical movement. Because it’s also a low-impact exercise, it may be particularly well suited for older adults, but it’s a beneficial exercise for people of all ages.

Move to the Music: Dancing as Exercise

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.

Stroke Recovery Begins with Rehabilitation

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.

It’s Snow Fun: Skiing and Snowboarding

Snow sports can give you an excellent workout. They are cardio, so they work your heart and lungs, but they also strengthen your bones.

Jumping Rope: A Kid Favorite with Grownup Benefits

A jump rope is simple and rugged. You can work out with it at the gym or in your living room. And it can fit into your purse or even your pocket.

Basic Training: Build Your Own Boot-Camp Workout

The secret to the trendy "boot-camp" workout is mixing calorie-burning cardio intervals with moves that build strength using the weight of your own body.

Organized Sports for Kids

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.

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.

Heart Screens 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.

Aerobic Exercises for Kids

Aerobic exercise is important for kids. It helps keep their heart, lungs, and blood vessels healthy. It can also help them keep or get to a healthy weight.

Exercise Goals for Kids

How much activity should your child get? What kinds of activity are important? Find out here.

Helping Your Child Choose a Sport

Before you look into a sports program, make sure your child is ready. A child’s readiness can depend on a number of factors.

Making Family Fitness Fun

Activity can help prevent heart disease, cancer, and stroke. It can also lessen feelings of depression, and boost confidence. As children get older, they often reduce their physical activity. Because of this, making activity a family priority is key.

Strengthening Exercises for Kids

. Stronger muscles can help prevent injury or make it easier to recover from injury. They can help a person keep a good level of body fat. Activities that build bone are especially important for children.

 

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Medicap Pharmacy
400 1st Avenue West
Newton, IA 50208

Ph. 641-792-3528
Fx. 641-792-3526

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Mon-Fri: 8:30am-6:30pm
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