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There’s something to be said for the mentality of “age is just a number,” but it’s a fact that our minds and bodies change with time, and new health considerations arise as we grow older.

A Guide to Healthy Aging

Healthy aging, which encompasses your physical, emotional, and cognitive wellness, is a journey rather than a destination. While it requires an ongoing investment in your well-being, small steps and everyday choices can make a big impact. Here’s what to prioritize.

Access to primary care is a challenge in the US, and 40% of US adults report delaying or going without care due to financial barriers. Skipping a routine screening can be serious: according to the CDC, up to 40% of all fatalities linked to the five leading causes of death in the U.S. — heart disease, cancer, chronic lower respiratory diseases, stroke, and unintentional injuries — are preventable.

Since your risk for high blood pressure, high cholesterol, heart disease, diabetes, and other common conditions increases as you grow older, staying on track with preventative care is a key component of healthy aging. If you have been diagnosed with any of these conditions or another chronic illness, attending regular doctor’s appointments is also critical to feeling your best.

If you smoke, quitting is one of the most important steps you can take to maintain good health as you grow older. It’s never too late (or too early) to drop the habit: quitting smoking at any age can lower your risk for cancer, heart attack, stroke, and lung disease.

If you’re having difficulty, don’t be discouraged. It often takes multiple attempts to stop smoking for good. Ask your doctor for resources to support your efforts.

Regular physical activity is fundamental to heart-healthy living and to healthy aging. Not only can consistent exercise increase life expectancy, it is also correlated with a better quality of life and less physical discomfort.

Health experts recommend a minimum of 150 minutes of moderate-intensity physical exercise and two days of muscle-strengthening activities each week. The latter is very important for older adults, as muscle mass naturally declines as you age.

Remember that some physical activity is better than none, and you can break up your weekly exercise hours into smaller chunks that feel more manageable. Find additional tips on developing a fitness routine that works for you here.

More than 1 in 3 US adults report getting less than the recommended seven hours of sleep per night. There are several ways that the process of aging can interfere with a good night’s sleep:

Aging-related changes to your brain chemistry affect your circadian rhythms — the 24-hour cycles that control your body’s internal clock and regulate your mood, hunger, and sleep.

Changes in hormone production, like decreased melatonin levels, can also disrupt sleep as you grow older.

Some of the health diseases that are more common in older adults, like heart disease, diabetes, and arthritis, can contribute to poor sleep.

Aging-related lifestyle changes — for example, a less structured routine in retirement — can also result in more difficulty sleeping.

Simple steps can help improve sleep health. Start with the following:

Maintain a consistent sleep schedule, going to bed and waking up at the same time every day, including weekends.

Avoid the use of electronic devices close to bedtime.

Get plenty of natural light and stay physically active during the day, but avoid exercising close to bedtime.

Avoid consuming food or beverages close to bedtime, particularly caffeine, alcohol, and high-sugar or high-fat foods.

Keep your bedroom dark and quiet and maintain a comfortable temperature.

As you prioritize healthy aging, be sure to give your mental well-being plenty of attention. Many age-related physical changes — including the loss of vision and hearing and changes in memory and mobility — can make it challenging to maintain strong social ties. For this reason, older adults face an increased risk of isolation and loneliness.

Good mental health is important in and of itself — after all, each one of us deserves to experience fulfillment at every stage of life. But there are also physical and cognitive benefits of maintaining positive relationships as you age. Loneliness is associated with a greater risk for dementia, and strong, meaningful social connections are linked to better physical health.

To enjoy the later chapters of life — and to support your cognitive and cardiovascular health — stay connected to friends and loved ones, seek community in various forms, and look for opportunities to give back. Remember that small acts of connection go far — and that four-legged companions count too. (We’re serious — having a pet is good for those cholesterol and blood pressure numbers!)

Choose a reliable and flexible pharmacy partner

Alto Pharmacy makes it simple to live your healthiest life by providing an easier, more supportive, and more affordable prescription experience. Our pharmacists are here with information and answers, even during nights and weekends. And the Alto app gives you control and convenience in managing your medications, with auto refills, medication bundling, and custom dosing reminders.

This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.

The term “autoimmune disease” encompasses more than 100 conditions, including type 1 diabetes, rheumatoid arthritis, lupus, psoriasis, Hashimoto’s thyroiditis, and more. Although these diseases affect different organs and tissues and vary widely in terms of symptoms, severity, and treatment needs, they are all characterized by an immune system that has turned on itself, mistakenly attacking the body’s own cells. Here are several key facts to know about these complex conditions.

Five Things to Know About Autoimmune Diseases

Autoimmune diseases are more common than it may seem

While type 1 diabetes and arthritis are relatively well known, many autoimmune diseases aren’t household names. Some, like takayasu arteritis, Susac syndrome, and Behcet’s disease, even meet the official criteria of a rare disease, as they affect fewer than 200,000 people in the US. But by no means should autoimmune disorders be considered an obscure health issue. With an estimated 50 million Americans living with one or more of them, most of us have some connection to these conditions.

Many autoimmune diseases run in families, but genetics are just one factor in their development

It’s true that many autoimmune diseases run in families, but the genetic component of these conditions is often misunderstood. In many cases, having a relative with an autoimmune disease may increase your risk of developing one, but it does not guarantee a diagnosis. Your genetic makeup is only one of several factors involved in the development of an autoimmune disease, along with environment and lifestyle.

That being said, it’s always a good idea to learn your relatives’ health histories. Since there is a genetic component to autoimmunity, information about your family’s health issues can aid your doctor in making an accurate diagnosis.

Speaking of diagnosis, it is often a complex multi-step process. This is due to the fact that many autoimmune disorders have overlapping symptoms but lack a simple, single diagnostic test. To support your provider in making a diagnosis, share a detailed list of your symptoms and how long you’ve experienced them as well as your family’s medical history.

An antinuclear antibody (ANA) blood test is a common first step in the diagnosis process. It checks for the presence of antibodies that attack healthy cells. If you have a positive result, additional tests can help your doctor make a more specific diagnosis.

A negative ANA result does not necessarily rule out a diagnosis. Your doctor may recommend additional tests for other antibodies or inflammation markers, including:

An erythrocyte sedimentation rate (ESR) test, often used to diagnose rheumatoid arthritis and lupus

A c-reactive protein (CRP) test, often used to diagnose rheumatoid arthritis, lupus, and inflammatory bowel disease

A rheumatoid factor test, often used to diagnose rheumatoid arthritis

Having an autoimmune disease doesn’t mean you have a weak immune system

Immunocompromised individuals have a weak immune system, or one that is less capable of producing antibodies and protecting against illness. Since autoimmune disorders involve the immune system, there is often a misconception that having one of these conditions means you have an increased risk for any type of infection or will respond less effectively to a vaccine.

On the contrary, the issues with immune system function in an autoimmune disease don’t necessarily mean that your body is less equipped to fight off an infection. However, certain medications used to treat some autoimmune disorders — like the immunosuppressants for rheumatoid arthritis and lupus — may slow down your immune system, resulting in an immunocompromised state.

Day-to-day life with an autoimmune disorder looks different for each individual. People with type 1 diabetes need insulin every day to maintain healthy blood sugar levels. In the case of many other autoimmune diseases, such as rheumatoid arthritis, there are periods of intensified symptoms known as flare-ups and periods of mild symptoms or none at all known as remission. Ultimately, there is a wide spectrum of autoimmune diseases, and with each one, a wide spectrum of experiences. 

Our pharmacists have specialized training in the treatment of many autoimmune diseases and are here with the support you need seven days a week. We can answer any questions you may have about medication side effects, non-pharmacological treatment options, lifestyle changes, and more. Same-day delivery and in-app medication management tools make it simple to stay on track with treatment.

Reach out through secure in-app messaging to learn more.

Every year, thousands of people in the US develop illnesses that are preventable with vaccines, in some cases resulting in serious health complications or hospitalization. In honor of National Immunization Awareness Month this August, take a moment to learn more about the importance of vaccination and make sure you are up to date with recommended vaccines. 

National Immunization Awareness Month 2023

Vaccines, which were first developed in 1796 for smallpox, provide the best defense against many diseases. They are one of the safest ways to protect your health, as side effects are typically mild and resolve themselves without treatment.

Building on your immune system’s natural function, vaccines lower the risk of getting certain diseases or developing serious complications. And in lowering your chance of spreading these diseases, they also help you keep your loved ones safe.

Immunization remains important throughout your whole life, even if you received routine vaccines as a child. Not only does the protection of some vaccines weaken over time, you may develop new risks for illnesses based on age, occupation, travel, or changes to your overall health.

Many chronic conditions — including type 1 and type 2 diabetes, heart disease, COPD, and asthma — increase your risk of developing serious complications from vaccine-preventable diseases. For this reason, vaccines are a critical part of managing these conditions, even if you are also taking medication to control symptoms. Here’s more on the importance of immunization when living with a chronic illness.

Diabetes can make it more difficult for your immune system to fight infection and illness, putting individuals with the condition at a greater risk for complications of the flu, pneumonia, meningitis, and other vaccine-preventable diseases. Additionally, some of these illnesses can interfere with diabetes management — for example, the flu can drastically increase blood sugar levels.

Like diabetes, heart disease makes it more difficult for your immune system to protect you from illness, leading to a greater risk for complications. The flu can also increase a person’s risk for heart attack and stroke.

COPD and asthma can increase swelling of the airways and lungs. When individuals with these conditions get vaccine-preventable diseases that similarly impact respiratory function, they are more likely to experience complications. Adults with these respiratory conditions also face a greater risk for flu-related complications.

Not sure which vaccines you need? We have helpful information about the CDC’s recommended vaccination schedules below, but be sure to confirm with your provider as well!

The CDC recommends that all adults stay up to date on the following vaccines:

Covid-19 vaccine - currently, everyone ages six years and older needs one dose of the updated Pfizer-BioNTech or Moderna covid-19 vaccine to be up to date. Adults ages 65 and older are eligible to get a second dose of these vaccines.

Flu vaccine - recommended once every year for all infants, children, and adults over the age of six months 

Additional recommendations for specific age ranges include:

19-26 years old: Make sure you’re also up to date on the chickenpox, hepatitis B, HPV, and MMR vaccines. Ask your provider if additional vaccines are recommended, including the MenB vaccine.

27-49 years old: Make sure you’re also up to date on the hepatitis B and MMR vaccines. Ask your provider if additional vaccines are recommended, including the chickenpox and HPV vaccines if you haven’t already received them.

50-64 years old: Make sure you’re also up to date on the shingles vaccine. Ask your provider if additional vaccines are recommended, including the hepatitis B and MMR vaccines if you haven’t already received them.

65 years and older: Make sure you’re also up to date on the pneumococcal and shingles vaccines.

CDC vaccine recommendations for children ages six and under

CDC vaccine recommendations for children ages 7 to 18.

Getting the Tdap vaccine during pregnancy gives your baby short-term protection against whooping cough, which can be life-threatening for newborns. Additional vaccines may be recommended before, during, and after pregnancy. Learn more about vaccines and pregnancy here.

Some international travel may require additional vaccines, depending on your itinerary and vaccination history. You can find more information about travel vaccines here.

Most recommended vaccines are offered at doctor’s offices, and your provider is a great place to start. Ask if they offer the vaccines you need. If not, they can give you a referral.

Pharmacies and community health clinics are other common vaccination locations. Some people are even able to get certain vaccines at their workplace.

If you have health insurance, another option is to ask your insurance provider for a list of vaccine providers in your network.

The Vaccines for Children program offers free vaccines to children and adolescents 18 and under who meet any of the following criteria:

Do not have health insurance or coverage of recommended vaccines

Summer may be a time to take it easy, but that doesn’t mean letting health and fitness goals slip by the wayside. Not only is the year’s halfway point an opportunity to recommit to your wellness — and perhaps check in with those New Year’s resolutions — there are seasonal health considerations to account for as temperatures rise and you spend more time outside. We’ve rounded up our top summer wellness tips to help you stay safe and healthy amidst the beach days, BBQs, and road trips.

Five Ways to Stay Healthy This Summer

Many of us are familiar with the discomfort of a sunburn after a long summer day outdoors. While the pain and redness are short-lasting, prolonged sun exposure may cause long-term damage to the skin and increase your risk of skin cancer, which is one of the most common types of cancer.

Limiting your exposure to UV rays is the most impactful way to protect your skin. Here are several steps you can take.

Apply a broad-spectrum sunscreen with a sun protection factor (SPF) of 15 or higher every day — up to 80% of UV rays can pass through clouds. If you’re going to spend a lot of time outdoors, opt for an SPF of 30 or higher.

Avoid direct sunlight as much as possible between 10 am to 4 pm daylight savings time (9 am to 3 pm standard time), when UV radiation peaks.

Check the UV Index here for a daily forecast of local UV radiation strength on a scale of 0 to 11. Extra precautions against UV rays are recommended when the index is a three or higher.

Wear protective clothing like long-sleeve shirts and wide-brimmed hats.

Hydration is paramount during summer months, as hot, humid weather decreases the amount of fluid in your body. To prevent dehydration-related issues like heat injury, consume plenty of fluids and take extra precautions during extreme heat or strenuous exercise.

A glass of water isn’t your only option for staying hydrated — consuming water-rich foods like cucumbers, celery, tomatoes, strawberries, watermelon, and other fruits and veggies will also increase your daily water intake.

If you take medication, ask your pharmacist if it can affect your body’s ability to cool itself, in which case you may need to double up those hydration efforts.

Regular physical activity is part of practicing a heart-healthy lifestyle, not to mention its numerous other benefits like better quality of sleep, good bone and digestive health, and reduced stress. 

Most health experts suggest aiming for 150 minutes each week. If you find it challenging to reach this target, you’re not alone: according to the New York Times, less than 5% of all US adults complete this weekly minimum. When it comes to exercise, there’s a big correlation between consistency and enjoyment, and one of the biggest barriers to starting and maintaining a routine is finding the right fitness activities for you.

Summer brings many new exercise options to explore, from hiking and mountain biking to transitioning from treadmill to trail. Whatever your preferred outdoor workout may be, let those warm, sunny days get you moving.

As you explore your outdoor exercise options, have a backup workout plan in place in case temperatures soar. Extreme heat is more than a discomfort, it’s a legitimate health risk to stay mindful of.

Heat-related illnesses occur when the body cannot regulate its temperature after exposure to intense heat. While everyone should avoid extremely high temperatures, some individuals are more susceptible to these reactions, including young children, pregnant women, older adults, and people with heart disease or poor circulation.

There is a spectrum of severity of heat illness. Heat exhaustion is less severe than heat stroke, which requires urgent medical attention. Symptoms of heat exhaustion to watch for include:

If you experience these symptoms, move to a cool, shaded location, rest, and drink cold water or sports drinks. Seek medical care if symptoms worsen or don’t improve within an hour.

Heat exhaustion may precede heat stroke, which affects the nervous system. Indicators that someone is experiencing heat stroke rather than heat exhaustion include disorientation or confusion, loss of consciousness, and seizures. A person with heat stroke requires emergency medical care. While waiting for medical services, they should remain in a cool, shaded area and try to lower their body temperature with cold cloths or water.

Fortunately, the skin protection tips above can prevent heat illness, too — a sunburn makes it more difficult for your body to stay cool. Staying hydrated and wearing loose, lightweight clothing also help.

5. Manage your medication while traveling - we can help!

During summer travel season, make sure you have everything you need to manage your health while away from home. Here are several quick tips from our guide on medication management while traveling.

If traveling internationally, research your destination’s medication laws. Many medications that are legal in the U.S. aren’t allowed in other countries, including some over-the-counter treatments. Some countries also require you to carry a copy of your prescription or a letter from your provider.

Always pack important medications in your carry-on when traveling by plane. Note that while there are medical exceptions to TSA limits on liquids, gels, and creams, you should allow for a longer screening process when traveling with these items.

Confirm the temperature your medications should be stored at and take it into account when packing. For example, if you take insulin, you can use an insulated medication bag to hold it at an appropriate temperature while traveling.

Want more tips for managing your health while traveling? We have additional resources tailored to specific health considerations:

A Guide to Traveling During Fertility Treatment

Last but not least: be sure you have enough medication for your whole trip. Need a refill before it’s covered by insurance? No problem! We’ve streamlined the steps to request a vacation override so that you can get your medication in a pinch.

Transfer your prescriptions to Alto for a better pharmacy experience, including support with insurance and savings opportunities and same-day delivery.

A diagnosis of a chronic illness brings significant changes to many areas of life. While the journey of learning to live with a condition looks different for everyone, the importance of support is universal.

Support can and should take many different forms. New physical and mental health needs are both common when navigating a chronic condition, and there are resources to draw on for both facets of your wellness.

Finding Support After a Chronic Illness Diagnosis

A diagnosis of a chronic illness brings significant changes to many areas of life. While the journey of learning to live with a condition looks different for everyone, the importance of support is universal.

Support can and should take many different forms. New physical and mental health needs are both common when navigating a chronic condition, and there are resources to draw on for both facets of your wellness.

We encourage you to think broadly in building your support system, even when focusing more specifically on your physical or mental health. In the case of physical health, specialists like diabetes educators can supplement a provider’s care with more personalized guidance. And with mental health, different forms of support may be necessary to address the various ways that a diagnosis affects you individually as well as your relationships.

Here are some suggestions to help you build a strong support system after a chronic illness diagnosis.

Many chronic illnesses require medical care from a specialist with the expertise to address specific symptoms rather than a primary care physician. Medical specializations for chronic conditions include the following.

A pulmonologist specializes in the treatment of respiratory conditions including chronic obstructive pulmonary disease (COPD).

An endocrinologist specializes in the treatment of endocrine disorders including diabetes.

A rheumatologist specializes in the treatment of inflammatory autoimmune diseases including rheumatoid arthritis and lupus.

A gastroenterologist specializes in the treatment of digestive health conditions including celiac disease and inflammatory bowel disease.

A neurologist specializes in the treatment of diseases of the brain, spinal cord, and nervous system including dementia, Parkinson’s disease, and epilepsy.

Your primary care provider can help you make sure you’re seeing the right specialist for your diagnosis. In some cases, they may have the necessary expertise to treat your condition themselves. For example, if a primary care provider is board-certified in infectious diseases and internal medicine, they may be able to oversee antiretroviral therapy treatment for HIV.

There are many possible ways to look for a specialist. You can ask your primary care provider for referrals, contact your insurance company, or reach out to others you know with the same condition. If you don’t know many people affected by your illness, joining a support group can be a great way to build connections and get recommendations.

Many of the factors that people consider when looking for a primary care physician — communication style, for instance — are also relevant to finding a specialist for treatment of a chronic condition. How comfortable you feel around your provider can significantly affect your experience of living with an illness. Facing a diagnosis head-on requires you to feel informed, and to feel informed, you need an open dialogue with your medical team.

A provider’s background and training is particularly important when looking for a specialist, since treatment is often more complex. How many years they’ve been practicing can be an indicator of experience, but remember that it’s just one metric. Depending on your needs, you may be well served by working with a physician in the middle of their career.

Other factors that reflect a provider’s qualifications include research interests, and active involvement in research, and their affiliation with organizations related to their field. You may also consider where they completed residency and fellowship training — some hospitals and institutes are known for certain medical specialties.

Depending on your specific diagnosis, it may be important to look for a provider who is affiliated with a specific hospital. For example, more advanced COPD can cause flare-ups, or periods of intensified symptoms, which in some cases may require treatment in a hospital setting.

You may encounter treatment-related decisions that depend on personal preference. For example, some people who experience chronic pain as a result of their illness want to explore non-pharmacological options, or ways to manage pain without medication. If that’s of interest to you, look for a provider whose care philosophy aligns with your needs and views.

You may benefit from working with specialized healthcare professionals in addition to your medical team. Diabetes educators are professionally certified to coach individuals living with the condition. They offer support for numerous aspects of diabetes management, from insulin administration to insurance navigation and lifestyle changes.

Read What Does a Diabetes Educator Do and How Can They Help You?

Similarly, registered dietitian nutritionists who specialize in COPD can help you make dietary changes as part of treatment for the condition. (Since food affects your breathing, people with COPD are typically advised to consume more fats while reducing their intake of carbohydrates.)

Building a support system often involves asking for more help from your friends and family. Since stress management is part of navigating a chronic illness, look for opportunities to take responsibilities off of your plate. Communicate what you need as specifically as possible, and remember that people are ready to help.

You may find that you have less energy to focus on others. Prioritize relationships with supportive people who are sensitive to what you’re experiencing, and whom you want with you on this journey — it’s your decision who you share personal health details with.

Chronic illnesses can bring shifts in identity as you make changes to your routine and lean more heavily on others. Stress is common, too, as a diagnosis often comes with much uncertainty. For these reasons and others, your diagnosis may affect your mental health. In fact, some studies have found that living with a chronic condition increases a person’s risk of depression.

Therapy offers the support you need to process the emotional experience of a diagnosis. For many people, individual counseling provides a safe space to openly share their feelings and concerns related to illness. Many therapists have special training to support you in coping with a chronic illness, so look for this expertise as you search for the right practitioner.

If you have kids, a therapist can also support you in sharing your diagnosis with them in age-appropriate ways. If you are concerned about how your diagnosis has affected the entire family unit and your relationships, family and/or couples therapy may help you navigate the changes together.

There’s no substitute for support from those who have been in your shoes and faced the same challenges. Peer-led support groups give you the opportunity to express your feelings to people who have firsthand experience of your condition. They can also share the coping strategies they’ve found most helpful.

As a starting point, look for a nonprofit related to your specific diagnosis. Many organizations offer both in-person and virtual groups, so connecting with others is not confined to geography. 

One final component of a strong support system: a reliable pharmacy partner. Our pharmacists are here with information and answers, even during nights and weekends, and the Alto app gives you control and convenience in managing your medications, with auto refills, medication bundling, and custom dosing reminders.

From strengthening your heart to promoting better sleep, regular exercise offers a number of physical and mental health benefits. But getting up and moving can be easier said than done. Here are some suggestions for building a fitness routine that sticks.

How to Start and Stick to a Fitness Routine

No one is immune to the physical and mental benefits of exercise. Beyond helping to manage a wide range of health conditions — from hypertension and diabetes to COPD and anxiety disorders — regular physical activity strengthens cardiovascular health, supports healthy sleep patterns, and lowers your risk for many preventable diseases.

But while there are many reasons to exercise, getting up and moving is often easier said than done. Less than 5% of US adults get 150 minutes of weekly exercise — the minimum suggested by the U.S. Department of Health and Human Services. And up to 65% of all those who begin a fitness program don’t continue it beyond the 3-6 month window, according to the New York Times.

Whether you’re trying to get back in the swing of a fitness routine or struggling to carve out time for your favorite workout, use the suggestions below to build an exercise plan that sustains you for the long haul.

On those days when life gets in the way of sticking to your routine, it’s easier to stay committed if you have a clear reason to prioritize exercise.

While the benefits of physical activity are universal, motivation looks different for everyone. Perhaps you’re navigating a recent diagnosis of a chronic condition or proactively taking care of your mental health. Whatever your reason may be, keep it in the back of your mind. And if you haven’t found one yet, here are some additional exercise benefits to consider:

It can help slow aging-related changes like the loss of bone density or shifts in cognitive function.

It’s fundamental to practicing a heart-healthy lifestyle.

There are as many reasons to exercise as there are activities to choose from. And if you don’t consider yourself an “exercise person,” there’s a good chance you haven’t found your go-to workout just yet.

As you make your fitness plan, give some thought to how you really want to spend those 150 minutes each week. Research and experts both agree that people are more likely to stick to an exercise routine if they actually enjoy it, and your chosen workout often plays a role in the consistency of your habits.

Take your interests, strengths, and personality all into account. Are you most comfortable at a fast or slow pace? Inspired by nature? Enjoy a healthy dose of competition? More fond of team sports or solo challenges? You might be surprised by the amount of options.

When in doubt, think of activities you feel confident doing or skills you would like to continue to build. If certain types of exercise aren’t the right fit, there’s often an alternative to consider. For example, the rowing machine is a great alternative to swimming for anyone seeking a low-impact cardio workout.

Create a routine that sustains your goals.

Repetition and consistency will keep you going when motivation wanes, so build a routine that sustains your habits.

First and foremost, make sure there’s time in your schedule for exercise. Block off a half hour for a workout on your calendar, just as you would for a meeting or doctor’s appointment. Make sure to have a back-up plan, too — if your 7 am pilates class isn’t feasible one week, leave room for a midday walk or run around the neighborhood.

Life too busy? We have a couple of tips for those short on time:

High intensity interval training (HIIT), which alternates quick spurts of intense effort with brief rest, is a great way to fit aerobic exercise into a packed schedule.

Take a few shorter walks throughout the day instead of a 30-minute or hour-long stroll — you’ll still reap the benefits!

Goals are a key component of any exercise plan, but it’s important that they are achievable. Over-ambition is one of the biggest barriers to progress and consistency: if you aim too high right out of the gate, you may find yourself quickly discouraged and decide to throw in the towel altogether.

Be specific: Rather than setting out to “exercise more,” commit to exercising for a certain number of days a week.

Be flexible: Aiming for a range of 3-5 days each week can help you still feel accomplished if you need to slightly scale down during busy times.

Focus on the process: Many behavioral science experts suggest structuring your goals around the process or activity — for instance, how long you exercise — rather than an outcome, which is less within your control. It takes time to form a new habit — 18 to 254 days, to be precise — so simply showing up is a worthwhile goal to work toward.

Gradually build on your goals: Once you have a foundation in place, keep yourself motivated by expanding your goals. If you’re a runner, you might try to gradually increase the length or distance of your regular workout. Make sure to check with a doctor or fitness expert about finding an appropriate level of fitness intensity.

Eliminate obstacles through small actions.

Look for opportunities that make it easier to follow through with your fitness intentions. Having to choose an outfit for your morning workout might not seem like much effort, but packing a gym bag in advance or folding your workout clothes by your bed the night before removes an extra step from the process.

If you’re starting to work out in a gym, plan a specific workout in advance so that you can maximize your time once you’re there.

For an extra boost of motivation, make your fitness routine more social. Research has found a link between the success of a workout program and social accountability. So dig through your personal network to find a gym or yoga buddy, or search for a local running club. Not only will you benefit from the extra accountability — you’ll be offering it in return.

Navigating exercise with a chronic health condition

There’s often a misconception that certain conditions, including diabetes and COPD, prevent exercise. In actuality, regular physical activity is part of managing many chronic conditions. However, there may be additional considerations to account for when creating an exercise routine.

Here are some general guidelines to be mindful of when exercising with diabetes, COPD, asthma, osteoporosis, or arthritis. Always speak with your provider to discuss what activities are appropriate for your personal health history.

Maintaining healthy blood sugar is a crucial part of diabetes management. Exercise is a factor in your glucose levels, and some people experience decreased blood sugar during or after exercise. 

A variety of factors can affect your blood sugar response to exercise, including:

Your blood sugar levels prior to exercise

To exercise safely as a person with diabetes, check your blood sugar before, during, and after exercise, and be prepared to treat low blood sugar, or hypoglycemia.

In strengthening your respiratory muscles and making it easier to breathe, regular physical activity is key to maintaining an active life while living with COPD. However, it’s important to practice gentle exercises that don’t overexert your lungs. Your provider can help you determine appropriate activities.

You may also benefit from pulmonary rehabilitation, an outpatient exercise and education program that helps those with COPD manage the condition.

As many as 90% of people with asthma experience respiratory symptoms during physical activity. For some, symptoms begin right at the start of exercising while others experience airflow obstruction after returning to a state of rest. In some cases, symptoms quickly resolve, but they may last up to 24 hours in others.

Rather than avoiding exercise to prevent an asthma flare-up, speak with your healthcare provider about your asthma treatment plan and look for forms of exercise with an appropriate level of intensity.

The weakening of the bones in osteoporosis increases the risk for fractures, so those with the condition should take precautions to avoid exercise-related injuries.

Here are some general guidelines for exercising with osteoporosis. Check with your provider about which activities are the best for you. 

Unless otherwise informed by your doctor, avoid high-impact exercises and activities that involve frequent bending or twisting, as they may increase your risk of fractures.

Explore weight-bearing aerobic activities to strengthen bones in your legs, hips, and lower spine.

Try simple balancing exercises or movement-based stability exercises such as tai chi to maintain good stability and balance.

Opt for gentle activities like water exercises, tai chi, yoga, and stretching, all of which reduce joint pressure and expand your joints’ range of motion.

Let Alto support your health and wellness

Staying on top of your health should be as simple as possible, and we’re here to support you with exceptional pharmacy care. We offer fast and reliable courier delivery and medication management tools like reminders and auto refills in our mobile app.

Every year, June marks Men’s Health Month, a reminder of the importance of prevention and healthy lifestyle habits. This June, take a minute to recommit to your health — or encourage the men in your life to do so! To help you start, we’ve rounded up several of the top health risks for men, along with key preventative steps. Read more!

How to Honor Men’s Health Month | Alto Pharmacy

Every year, June marks Men’s Health Month, a reminder of the importance of prevention and healthy lifestyle habits. U.S. men have a shorter life expectancy than women and are less likely to go to the doctor. Many leading men’s health issues are preventable, and even small actions can have a big impact.

This June, take a minute to recommit to your health — or encourage the men in your life to do so! To help you start, we’ve rounded up several of the top health risks for men, along with key preventative steps.

And if you haven’t been to the doctor in a while, you’re far from alone, so try not to feel discouraged. The important thing is to move forward on healthier footing — there’s no time like the present to make some positive changes.

Heart disease is one of the most prevalent health issues in the country and a leading preventable cause of death for U.S. men. The condition develops gradually as plaque accumulates in the arteries, hardening these important blood vessels and impairing blood flow to the heart.

The good news? Many common heart disease risk factors are manageable, including high cholesterol, high blood pressure, obesity, diabetes, physical inactivity, and smoking. The first step to better heart health is to understand your personal risk factors. And that starts with — you guessed it — making that doctor’s appointment and staying up to date with screenings.

Your provider can advise you on the recommended frequency of key screenings based on your health history. In general, without accounting for other health factors, blood pressure screening is typically recommended at least once every 3 to 5 years for those under 39 and at least once a year for those 40 and older. Similarly, the CDC recommends cholesterol screenings at least once every 4 to 6 years as a baseline, but more frequent screenings may be necessary for those with additional heart health risks, like diabetes or obesity.

For more on heart-healthy living and heart disease prevention, read How to Prevent Heart Disease at Any Age.

While cancer mortality rates continue to decline among U.S. men, it remains a leading cause of death. Below are some of the most common cancers in men. In nearly all cases, early detection can allow for the most effective treatment approach and vastly improve prognosis, which is another reason to prioritize your health and build a relationship with a trusted provider.

Aside from skin cancer, prostate cancer is the most common cancer in U.S. men. Your chances of developing it increase with age, and the majority of men with prostate cancer are over the age of 65. Other key risk factors include:

Race/ethnicity: Black men are more likely to both develop prostate cancer and to face more aggressive forms of it than men of other races.

This June, take a minute to recommit to your health — or encourage the men in your life to do so! To help you start, we’ve rounded up several of the top health risks for men, along with key preventative steps. Read more!

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