Weekly Health Watch with ways to stay motivated during your workouts, new research from Germany on calcium supplements and more.

Even the most dedicated exercise enthusiast can hit a workout rut, but there are a few ways you can stay motivated. Follow the tips below to stay on track.


1. Set goals, track progress - One of the best ways to stay motivated is to set goals, track progress and share results. A great way to keep your goals and successes top of mind is keeping a visual chart on your fridge or bedroom wall. 


2. Add variety - One reason people tend to quit an exercise program is boredom, so make sure you are challenging yourself. And try downloading a new playlist, which can give you the right heart-thumping boost to keep your energy levels up. 


3. Buddy up - Another way to combat boredom is working out with a friend. Scheduling a workout in advance ensures you're more likely to stick to your fitness commitments. As the old adage says, time passes much more quickly when you're having fun.


5. Reward yourself - It's important to reward yourself when you reach milestones. Set small, achievable goals for specific time parameters, as well as an overall goal. 


-- Champion Sports Apparel/ Family Features


New Research: South Africa sees progress


One year after implementing a 2010 recommendation of using the antiretroviral drug nevirapine as preventive treatment in South Africa for mother-to-child-transmission of HIV, cases have decreased to less than 3 percent when measured at four to eight weeks after mothers gave birth.


-- CDC


Did You Know?


Volcanic emissions and smoke from wildfires are mixtures of gases and fine particles that can cause breathing difficulties or coughing and can harm your eyes. -- CDC


Health Tip: Lift weights with a partner


If lifting weights is a regular part of your fitness routine, then you probably could benefit from having a spotter. Your partner can help you get to your next level, helping you lift that extra 10 pounds that may be dangerous by yourself. You can help each other keep track of breathing and reps, too, and provide motivation for that last rep.


-- Life Fitness


Number to Know


10 million: Of the estimated 16 million people who inject drugs worldwide, it is estimated that 10 million are infected with hepatitis C. -- World Health Organization


Children’s Health: Hurt feelings are unhealthy


Although there may not be bruises or broken bones, psychological maltreatment can scar children for a lifetime and result in severe emotional distress, developmental problems and disruptive behavior. Emotional or psychological abuse is a repeated pattern of behavior by a parent or caregiver that can be verbal or nonverbal, active or passive, intentional or unintentional, but is interpreted negatively by a child, and can result in developmental, social, emotional and academic problems.


-- AARP


Boomer Health: Taking calcium supplements?


A recent study of 24,000 German men and women found those who consumed a daily calcium supplement in hopes of fighting off osteoporosis had an increased risk of heart attack by 86 percent. However, people who consumed 820 milligrams of calcium from foods like dairy had a 30 percent lower risk of heart attack than the test group that consumed the lowest amount of calcium. Researchers believe the difference is because calcium in the food is absorbed more slowly.


-- AARP


GateHouse News Service