Get Off Your Fanny and Get Moving!

The Winter Olympics starts tomorrow night. Many of us will spend much of the next two weeks snuggled down on the sofa cheering on our favorite athletes. Researchers say our time would be better spend emulating them than watching them compete.

A recent survey showed that adults spend an average 8 hours a day -- 56 hours a week -- sitting on our fannies. New research shows that sitting for long periods of time puts our bodies into sleep mode. Fat burning enzymes -- the things that break down triglycerides in our blood stream -- simply stop working. Triglycerides provide our bodies with energy but an excess can also contribute to high blood pressure, high blood sugar and the build up of bad cholesterol. Exercise helps keep triglycerides regulated.

Researchers believe that Americans are burning an average 1000 fewer calories per day than we did a generation ago. Our sedentary lifestyles that focus around computers at work and television at home are to blame. More exercise is the answer. At work, take a lap around the office every few hours or use the stairs instead of the elevator. At home, take a daily walk and charge up the stairs a few times each day.

Something to think about while you watch world class athletes performing during the Olympics. No one expects you to achieve the same level of physical perfection as an Olympic athlete, but you'll do your body good if you get up out of your armchair during commercial breaks and MOVE!

Hot Fitness Trends for 2010

The best advice for staying fit is eat less and move more, experts agree. But every year people come up with new ways to make the drudgery of diet and exercise more fun. Here are the 10 top fitness trends for 2010:

1. Group training. Exercise is more fun when you share the pain. Find classes and small group training at health clubs, senior centers and community centers.
2. Timed workouts. Increase the intensity but shorten the time. That's the idea behind timed workouts. Great for busy folks.
3. Exergaming. Mix fitness with video games. Adding element of competition to exercise motivates you to keep going. Wii even makes exercise fun.
4. Cost-conscious workouts. Forget expensive health and fitness clubs; more folks are exercising at home. Turn up the tunes or plug in an exercise or yoga tape. Save while you shave off those pounds.
5. Boomer programs. Exercise routines targeted to baby boomers are aimed at lowering blood pressure and cholesterol to promote healthy, independent living.
6. Functional workouts. Exercise wherever you are and whenever you have time with suspension training tools and resistance bands that you can use at home, work or on the road.
7. Online training tools. Online meal planning and exercise guidance programs allow folks to get information they need 24/7. iPhone interaction lets you check calories, download recipes any time. Online support groups help you stay motivated.
8. Health and fitness awareness. Fighting obesity has replaced smoking as America's next big health challenge.
9. Specialty exercise classes. The success of TV's Dancing with the Stars and So You Think You Can Dance have sparked interest in ethnic dance, pole dancing, Zumba and other unusual dance techniques. Dancing provides great exercise. Attendance is increasing at Arthur Murray and other ballroom dancing schools.
10. Professional credentials. More health clubs and fitness centers are hiring credentialed pros to provide higher-quality, knowledgeable, accurate fitness help.

Exercises Help You Catch Your Balance

Balance is one of those things that gets a little wobbly as we age. It's one of those unavoidable effects of aging. Loss of balance also makes us more vulnerable to falls which, according to the Centers for Disease Control, is the fifth leading cause of death among people 65 and older. Researches have found that there are steps you can take to slow the deterioration of balance.

Doctors recommend exercises that challenge the system of reflexes that govern stability and spatial orientation (i.e., balance). Balance pads, BOSU (both sides utilized) balls, and bongo boards are among the products being used in balance exercises. Many gyms and senior centers now offer classes using such balance aids.

However, you don't need fancy gadgets to exercise your balance, says Scott McCredie, author of Balance: In Search of the Lost Sense. McCredie says, "All you need to do is stand on one leg in various poses, and you can do that anywhere -- waiting for the bus or brushing your teeth in the bathroom."

Your Fat Might Be in Your Genes!

A new study shows that those extra pounds you keep fighting might just be genetic. Recent research in the Lancaster County, Pennsylvania Amish community shows a common genetic variation that makes people more likely to gain weight. Scientists think about 30% of white people of European ancestry have the variant, including the Amish. Combined with Americans' sedentary lifestyle (and our penchant for fast-food), scientists believe this genetic factor helps to explain why so many Americans are overweight compared to other world populations.

Now here's the interesting thing. The effects of this genetic variant can be blocked by exercise. Unfortunately it takes a lot of exercise -- 3 to 4 hours a day! The Amish who live a 19th century rural lifestyle that includes a lot of walking and physical labor easily achieve that goal. It probably also explains why obesity wasn't much of an issue in earlier centuries before cars and modern appliances. People who had the fat gene were getting enough exercise to combat any ill effects.

All is not lost if you've embraced the typical modern American lifestyle. Scientists say working moderate exercise into your day at every opportunity will help override the fat gene. Take a brisk walk instead of vegging out in front of the TV. Spend an hour gardening when you come home from work. Take the stairs instead of the elevator. Park in the back of the parking lot when you go to the store or better yet, walk whenever you can. Save on gas and bike to work. Join a gym or sign up for an exercise class. Scientists believe the benefit from moderate exercise is cumulative, so every 10 minutes here and there during the day adds up.

Three to four hours of exercise sounds unmanageable given our busy lives. But if you count up all those 10 and 15 minute bits, you might be surprised how much exercise you're able to squeeze into a day!

It's Never Too Late to Get Healthy!

It's never too late to improve your health with exercise and diet, even if your past lifestyle has been less than healthy. Even after age 65, simple lifestyle changes can bring significant health benefits, says a recent study by doctors at Weill Cornell Medical College in New York. Eating a healthier diet and including exercise in your day can have a positive effect on many chronic diseases, including obesity, cancer, cardiovascular disease, diabetes and osteoporosis.

"I think this is an extremely important and positive message," said study leader Dr. Richard Rivlin, professor of medicine at Weill Cornell Medical College. "Many elderly people feel that it is too late for them to improve their health, but that is simply not true. When measures to combat chronic disease are started in one's 60s and 70s, there are still definite benefits. But older adults must realize that there is no quick fix. They must change their lifestyles."

Among the study's specific findings:

• Lowering high blood pressure through improved diet and exercise can prevent 20% of coronary heart disease cases in men and 30% in women.
• A low-calorie diet and regular exercise lower cancer risk by 50%.
• Weight training helps prevent osteoporosis.
• Calcium and vitamin D supplements slow bone loss and reduce risk of bone fracture.

Don't Fall for Weight Loss Scams

"Losing weight consistently ranks as one of the top New Year's resolutions,and many people look for fast, easy fixes or an easy way to get back into
shape," said Joan Coughlin of the Ohio Better Business Bureau.

With more than 100 million Americans fighting extra pounds or obesity, it's no surprise that fat-fighting frauds were the most-reported consumer scam last year, according to the Federal Trade Commission. An estimated 4.8 million folks fell for weight-loss scams in 2007, most of them losing money on purchases of bogus products. The only thing many of these "miracle" products will lighten is your pocketbook, the BBB is warning consumers; these products won't do a thing for your waistline. It's another case of buyer beware. If it sounds too good to be true, it probably is.

The BBB offers these tips for spotting weight-loss scams:

• If there's no scientific evidence that the product promotes weight loss, it's a scam.


• If the product promises to reduce fat or cellulite in specific body areas, it's a scam.


• If the product promises, effortless, large or fast weight loss, it's a scam.


• If the product promises weight loss without exercise or without managing food intake, it's a scam.


• If the company requires large advance payments or a long-term contract, it's a scam.

Remember the adage: No pain, no gain. Weight loss is work, pure and simple. But the rewards are life-changing. So stop looking for a quick fix and just get on with it. Start counting your calories, decrease portion sizes, eat 5 small meals a day instead of 3 big ones, fill your fridge with veggies and fruit, stock up on whole grains, drink lots of water, join Weight Watchers, sign up for a session at Curves, join your local gym, lace up those tennies and start walking! Like they say in the commercial: "Just do it! "

Pedometers Motivate Walkers

If, like me, Thanksgiving has left you with an uncomfortable overstuffed feeling, it's time to get walking. Walking is a great way to lose weight, increase flexibility and lower blood pressure. If you want to get the maximum benefit from your walking program, clip on a pedometer.

Researchers have found that pedometers encourage people to walk more. In a report published in the Journal of the American Medical Association, people who used a pedometer for 18 weeks walked an average of 7 additional miles weekly and lost 0.4 points off their body mass index. For an average man (5 ft. 6 in./195 pounds), that's equivalent to losing 2.5 pounds.

Here are a few tips for getting started with a pedometer:

• Start simple. Fancy models record calories burned, include FM radios, etc. but all most people need is a step counter.
• A piezo-electric pedometer has an internal crystal that allows it to work correctly even when tipped sideways over a bulging belly. Spring-lever models may not work well if not held perpendicular.
• Check your pedometer's accuracy by pacing off 20 steps and checking the readout. If it's off by more than a step or two, slide it along your waistband and try again. Some pedometers will work better in one position on your body than another.
• Beware of freebies which can be off 25% or more.
• Solid clips with a strap prevent damage and loss.
• Look for good pedometers online and at running stores. Expect to pay about $20.

How to Reverse Muscle Loss

Beginning in the 30s, the average person loses 1% of their muscle tissue annually, or about 5 pounds every 10 years. With loss of muscle mass, we lose physical strength. Neglect this aspect of your health and by old age your body will weak and feeble. Aside from hormone injections, the only proven way to reverse this loss and regain muscle is through resistance weight training.

Nobody's suggesting you take off for the gym and start pumping iron. SuperSlow resistance training provides a very safe and extremely effective method of weight training for seniors. Developed by Ken Hutchins in 1982 to help osteoporosis sufferers, the training was originally targeted to older women who have less physical and particularly less upper body strength.

SuperSlow is a slow-motion, high-intensity strength training that involves fewer repetitions with heavier weights at a much slower pace than typical strength training. The idea is to fully and safely fatigue specific muscles to trigger muscle growth. SuperSlow builds muscles faster with less risk of injury and soreness than any other method, practitioners say.

Training with a certified SuperSlow trainer is recommended. However, if a SuperSlow gym isn't located near you, you might try talking to the trainer at your local gym or rec center about implementing the concept in your regular routine. For more information, click here to visit the SuperSlow website.

Diet, Exercise Decrease Risk of Breast Cancer

While science offers no guarantees, multiple research studies suggests you can lower your risk of getting breast cancer by taking a few simple defensive measures:

• Eat more fruits and veggies. Five servings (3 or more cups) daily are recommended. Plants contain substances that protect cells the from damage that can lead to cancer growth. Cruciferous vegetables like broccoli, cauliflower, brussels sprouts and cabbage contain particularly potent cancer fighters. So stock up next time you're at the store and Go Green to stay in the Pink!
• Eat less fat. Diets high in fat usually include more calories and cause weight gain. Studies on connections between fat and cancer have been inconclusive to date, but weight gain, particularly after menopause, is strongly associated with increased cancer risk.
• Drink less alcohol. The use of alcohol has been clearly linked to an increased risk of breast cancer. One drink a day increases your risk only slightly over non-drinkers, but risk escalates quickly as alcohol consumption increases. (Remember, one drink = 5 oz. wine, 12 oz. beer or 1 oz. liquor. Those giant margaritas you love at your favorite Mexican restaurant, each of those can count as 2 to 3 drinks!)
• Add soy. There are no definitive studies on the merits of soy as a cancer deterrent, but Asian women who eat soy all their lives have a significantly lower incidence of breast cancer. Researchers suspect that benefits are greater if soy is a part of your diet from a young age, as opposed to being added to your diet after menopause. At any rate, soy is a healthy food, so it sure can't hurt to add it to your diet, and it might help.
• Exercise. There is growing evidence that regular exercise (30 minutes, 3 times or more a week) reduces breast cancer risk. In fact, exercise is a crucial element of good health and can significantly reduce your risk of other diseases such as heart attack, stroke and diabetes. One thing to remember, it's cumulative exercise time that counts. Ten minutes three times a day is just as good as 30 minutes once a day. So get out there and get moving!
• Enjoy your coffee. Thank heavens caffeine doesn't increase your risk of breast cancer. So you don't have to feel guilty when you sit down with that well-earned cup of java after a day of healthy eating and exercise.

Can Science Put an End to "Senior Moments"?

As we age, some people's brains stay sharp, others get a little fuzzy. We're not talking about changes caused by dementia or Alzheimer's, just the normal wear and tear that happens over the years -- you know, what people euphemistically call "senior moments." My Grandmother was sharp as a tack until her death at 98. My Dad, now 83, seems to spend many of his days in a state of muzzy confusion, not certain what day it is, what happened yesterday or where he left things. Scientists want to know why age affects our brains differently.

As our population grays, the question becomes increasingly critical. Most people in their 60s today can easily expect to live into their mid-80s. Most people in their 50s will still be blowing out birthday candles well into their 90s. Improvements in health care insure that our bodies will keep on chugging; it's time science made sure our brains can keep up.

That was the focus of a recent gathering of brain specialists organized by the National Institute on Aging to explore promising research. "We need to understand how to defer normal cognitive aging ... the way we've invested in fighting heart disease and cancer," said Dr. Denise Park, director of the University of Illinois Center for Healthy Minds.

The only sure-fire method of maintaining mental acuity documented so far is physical exercise. Other promising options targeted for further study include:

• possible benefits of brain-training games like crossword puzzles and sudoku,
• medications that might strengthen neural networks in the brain, and
• methods for encouraging the brain to build new pathways when old ones disintegrate or are damaged by aging, a process that naturally occurs in some brains.

For now, get out there and walk or get some other physical exercise at least three times a week. In a study, 72 -year-olds who walked three times a week significantly improved brain activity. Brain scans showed activity levels similar to those of much younger adults. So what are you waiting for? Get moving!

Playgrounds for Grownups

You won't find swings or seesaws, but you will find lots of interesting and fun activities that stimulate both the body and the brain at new grownup playgrounds springing up in Nuremberg, Germany. Called Seniorenspielplatzen -- playgrounds for grownups --the new parks feature giant chessboards and padded badminton courts.

The city of Nuremberg got the idea from a Finnish study that showed playground activities helped older Finns improve balance, dexterity and speed. It's a new way of putting the old use it or lose it advice to work. As we age it's important to use our physical and mental "muscles" every day. Studies show that those who do enjoy greater mental acuity, stave off short-term memory loss, and maintain body flexibility and strength longer than their sedentary peers.

Oh, another thing you won't find on the new playgrounds -- children. The new parks are open only to seniors 60 years old and older!

Keeping Dad Healthy During Summer Fun

Happy Father's Day to all the dads! Summer's outdoor activities tempt us to push ourselves physically and dads often overlook health risks when they're playing hard, trying to wring the last ounce of fun out of the day. The whole family needs to help take care of dad and keep him healthy.

Here are some things you can do to keep dad healthy while he's having fun in the sun.

• Slather up. Toss a tube of waterproof sunscreen into dad's golf bag or swim gear. Men are 2 to 3 times more likely than women to get skin cancer. A study conducted by the Ohio State University Medical Center says men have a lower level of cancer-fighting antioxidants in their skin. Choose sunscreen that protects from both UVA and UVB rays and is at least SPF 15


• Stretch out. Encourage dad to stretch out with you before hiking, biking or even throwing the ole pigskin around. Testosterone seems to interfere with men's ability to judge risk. When they're playing, they're 20 again! Unfortunately, their bodies are still 40, 50 or 60+. Let dad lead the calisthenics to get everyone warmed up first!


• Drink in. Men account for 66% of all deaths from extreme heat. If you're thirsty, you're already dehydrated; so hydrate early and often. When you're exercising or playing outdoors, you should average 8 oz. of fluids every 15 minutes, that's 32 oz. per hour. You can help up everyone's fluid intake by serving watermelon at the picnic or barbecue. A 1-inch slice of watermelon contains 92% water, has prostate-protecting lycopene and boosts the skin's natural SPF.


• Back down. Protect dad's back during road trips. Sitting in one spot for long periods can cause back pain, so do this simple stretch every hour: Draw the navel toward the spine and hold for 15 seconds, then release. Repeat for 1 to 2 minutes, breathing normally.


• Bug off. Ultrasound gizmos don't keep away mosquitoes (sorry gadget man). Protect your main man with a bug spray that contains DEET, picaridin or eucalyptus oil. For a particularly nasty bite, apply ice for 15 to 20 minutes once an hour for 6 hours to diminish itching and swelling.

Travel Tips for Boomers

For the country's 78 million boomers (born between 1946 and 1964), travel is a necessity, not a luxury. Boomers spend more than $157 billion annually on leisure travel, according to a 2005 AARP study, more than any other age group. Health-minded and active, boomers are choosing vacations that marry exercise and leisure, giving birth to a new "silver industry."

Adventure travel packages, health and wellness cruise getaways, cycling tours with bed and breakfast accommodations, and eldertreks to exotic locations are among the new vacation packages being marketed to those who are 50+ but still young at heart. As your doctor tells you at every check up, regular exercise increases mobility and muscle strength and reduces the risk of hypertension, heart attack, stroke, diabetes, osteoporosis and depression.

For tips on keeping active while traveling, visit AARP's website and check out the page, Taking Fitness on the Road. You'll find lots of fitness tips, exercises and resources for travelers. Pack your swimsuit and walking shoes the next time you go on a trip and have some healthy fun in the sun this summer!

Dieting Without Exercise Can Create Serious Health Problems

People who maintain their weight through diet alone without exercising may develop serious internal fat deposits that put their health at risk, according to new studies. Internal fat that surrounds vital organs like the heart, liver or pancreas could be as dangerous as the external fat bulges that create love handles, thunder thighs, beer bellies and bouncy bottoms.

"Being thin doesn't automatically mean you're not fat," said Dr. Jimmy Bell, a professor of molecular imaging at Imperial College, London.

Since 1994, Bell and his team have scanned nearly 800 people with MRI machines to create "fat maps" showing where people store fat, reports Maria Cheng for the Associated Press. What they've found is that even people who appear to be thin, may be storing dangerous amounts of fat around critical organs. "Even people with normal body-mass index (BMI) scores can have surprising levels of fat deposits inside," writes Cheng. Fully 45% of the women scanned by Bell had normal BMI scores (20 to 25) but excessive levels of internal fat. For men, the number was nearly 60%.

"Just because someone is lean doesn't make them immune to diabetes or other risk factors for heart disease," said Dr. Louis Teichholz, chief of cardiology at Hackensack University Medical Center in New Jersey.

A diet rich in fatty, sugary foods and too little or no exercise leads to the build up of internal fat deposits. Doctors are still studying how internal fat affects health, but they believe it contributes to heart disease and diabetes. "Normal-weight persons who are sedentary and unfit are at much higher risk for mortality than obese persons who are active and fit," said Dr. Steven Blair, an obesity expert at the University of South Carolina. Internal fat is easily burned off through exercise, so get out there and start walking!