Fitness for women at any stage of life

Get moving: Fitness for women at any stage of life

Getting started: Make a conscious choice to be fit

I realized I had to stop talking about getting fit and healthy and do something about it,” says McGill, who was chosen by the AHA along with six other women to kick off the program and chronicle their success online.

After a physical assessment that identified her strengths (her weight is fine, thank you very much) and weaknesses (she needs to focus on cardiovascular fitness and strong bones), McGill now spends 30 minutes almost every day in vigorous physical activity. “I’m getting past leisurely walking and gradually increasing my pace,” she says. In addition, she is working out with free weights for strength and doing floor exercises for core stability. “I’m hoping that these exercises will prevent injuries and keep my lower back from aching,” says McGill.
McGill has made other small changes in her daily routine. Instead of lying in bed a few extra minutes, she is up at 6:30 a.m. so she can walk for 30 minutes before heading to work. She takes the steps more than the elevator, and she walks to the store instead of driving. “I keep a comfortable pair of shoes in my car and in my office so I can walk more often,” she says.
“Being part of the program helps,” says McGill. “I have the support of the others and I don’t want to let anyone down.”
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More than just getting fit

McGill has found an unexpected benefit in her increased activity level. “It’s a wonderful stress reliever,” she says. “When I’m working really hard, exercising becomes an emotional release. I think it’s going to become addictive.”
That is not the only benefit she has discovered. “What I’m learning,” McGill says, “is that it’s important to do something for myself. I’ve always been available for my husband, my children, and my job. But I’m finally discovering that I can give myself the gift of being healthy and active.”
As McGill learned, your health and fitness needs change as you move through the decades. More importantly, no matter what your age is, says Jennifer H. Mieres, MD, FACC, FAHA, exercising and staying fit should be a part of your daily routine. Mieres is director of nuclear cardiology and an assistant professor at New York University School of Medicine. She is also a medical spokeswoman for “Choose to Move.”

“Staying fit reduces the risk factors of heart disease,” Mieres explains. By exercising regularly, you can also control cholesterol, weight, blood pressure, and stress.
According to the National Women’s Health Information Center, exercise also:
lowers your risk of getting colon cancer and diabetes
keeps your bones, muscles, and joints healthy
reduces anxiety and depression and improves your mood
protects against falling and bone fractures in older adults
protects against breast cancer
aids in controlling joint swelling and pain from arthritis
increases energy
helps you sleep better
helps you look better
A lifetime of fitness
By developing good exercise habits when you are young, Mieres explains, fitness becomes a lifetime habit, but it is never too late to start. And remember, always get your doctor's okay before starting any exercise program, but particularly if you have any chronic health concerns.
Most fitness experts recommend at least 30 minutes of exercise a day most days of the week to get the health benefits you need. Your exercise should include a mix of cardiovascular exercise (such as jogging, cycling, or racquetball) strength training (using, for example, free weights or resistance bands), and flexibility activities (such as stretching, yoga, and tai chi).
But if all this sounds like too much ― and it may be if you have not exercised in the past ― then moving even for short periods can be helpful. In fact, studies show that those who exercise for ten minutes three times a day achieve the same cardiovascular fitness effects as those whose workouts continue for 30 minutes.
Whichever decade you are in, you can tailor an exercise program to meet your age, fitness level, and individual health issues, says personal trainer Larysa DiDio, owner of Physical Fitness Xperts in Pleasantville, New York.
A lifetime of fitness continued...
Follow this guide for a lifetime of fitness:
Fitness for women: The 20s
Your 20s are the decade when you are laying the foundation for your future, DiDio tells WebMD. “Unless you have a specific medical condition or challenge,” she says, “you can pretty much do whatever you want.” DiDio advises women in their 20s to work out up to 6 days a week, 3 days with cardiovascular training (such as jogging, vigorous walking, cycling) and 3 days of weight training.
And, she says, there is no need to go to the gym if you don’t want to or can’t afford it. Free weights between 5 and 20 pounds, depending on your fitness level, will allow you to work at home, according to DiDio. “At this age you’re building for the future in terms of your bone density, muscle strength, and cardiovascular health,” says DiDio. “So the more exercise, the better.”
Fitness for women: The 30s
When you hit your 30s, you may find increasing job and family responsibilities have cut into your available work out time. Pregnancy and childbirth may also have left you with weaker abs and that pesky “baby weight.” By focusing on time-efficient core exercises — such as Pilates — you can build abdominal strength. And strong abs mean a stronger back as well.
Don’t forget the cardiovascular workouts either, says DiDio. Running, she says, is a good way to get the most benefit in the least amount of time. DiDio also recommends working out in the morning. Not only will you rev up your metabolism for the entire day, but you also will be less likely to find an excuse not to exercise ― as you might if you wait until later in the day. Additionally, exercising in the morning will help you make better food choices throughout the day since you will be motivated not to derail your good efforts.
Fitness for women: The 40s
The 40s are the decade when your metabolism starts to slow down and muscle mass begins to decrease significantly. So weight training becomes increasingly important. DiDio recommends three strength-training sessions a week.
According to the American Council on Exercise, there are three primary benefits to a regular resistance-training program.
1) Increased strength of bones, muscles, and connective tissue. Exercise not only decreases the risk of eventually developing osteoporosis, it decreases your risk of injury in everything you do.
2) Increased muscle mass. The more muscle you have, the more calories your body burns at rest. That can make it easier to control your weight.
3. Enhanced quality of life. This becomes increasingly important as we get older. What this means is that the things we do every day ― like carrying groceries in from the car ― will become easier as our overall strength improves.
Fitness for women: The 40s continued...
In your 40s, you are also more prone to injuries. So consider giving up high-impact activities — like jogging or aerobics. DiDio advises switching to low-impact programs such as Pilates or using a treadmill or stationary bike.
Fitness for women: The 50s
Menopause and post-menopausal symptoms usually surface in the 50s and often include weight changes, insomnia, high blood pressure, hot flashes, and stress. Research has shown that exercise, such as walking and yoga, can reduce the symptoms of menopause.
Because your flexibility drops in your 50s, DiDio says, stretching is increasingly important. Cardiovascular fitness is still necessary, but consider fitness activities with more “fun” potential, for instance dance classes, to keep from getting bored. And minimize your risk of injury by cross training.
“As you get older, you’re more likely to injure a joint or muscle if you use it repetitively,” says DiDio. Continue with cardiovascular exercise 20 or more minutes per session, three days a week, at a pace that lets you carry on a conversation. Lift hand weights for improved strength and posture. The right size weight is one that is comfortable for eight repetitions. Then build up to 12 repetitions. And remember to include flexibility and stretching exercises such as yoga.
Fitness for women: The 60s
Researchers have found that if you exercise in your 60s — even as little as once a week — you will live longer than those who don’t exercise at all. So keep up with your cardiovascular activities, but make sure you emphasize strength training and core exercises to increase your stability.
As you get older, you want to avoid falls and the risk of bone fractures, which can become more prevalent. Yoga and tai chi, DiDio says, are good choices for improving both your flexibility and your balance.
Fitness for women: The 70s and beyond
Keep moving! Exercise for 30 minutes a day, 5 days a week, and continue to include cardiovascular, strength training, and flexibility exercises in your routine, says DiDio. Walking, swimming, light weights, tai chi, and yoga can all be good choices for women in their 70s as long as you have your doctor’s permission. Be especially careful, however, of your balance. You want to avoid the risk of a fall.

Music Headphones Can Interfere With Heart Devices

Have a pacemaker or an implanted defibrillator?

Don't keep your iPod earbuds in your shirt pocket or draped around your neck -- even when they're disconnected. A study finds that some headphones can interfere with heart devices if held very close to them. They might even prevent a defibrillator from delivering a lifesaving shock, say doctors who tested them.

"Headphones contain magnets, and some of these magnets are powerful,". "I certainly don't think people should overreact to this information," but it's smart to keep small electronics at least a few inches from implanted medical devices, and not let someone wearing headphones lean against your chest if you have one. "The headphone interaction applies whether or not the headphones are plugged in to the music player and whether or not the music player is on or off,".

Nearly 2 million people worldwide have pacemakers, defibrillators or other devices to help their hearts beat faster, slower or more regularly. Tests by the FDA earlier this year concluded that iPods or other music players posed no threat to these devices as long as they were used properly.

Maisel and other doctors wanted to know if the same was true of headphones. They tested eight models -- earbuds and those that hook over the ear -- in 60 people with heart devices.

When headphones were about an inch from the device, interference was detected nearly one-fourth of the time -- in four of the 27 pacemaker patients and 10 of the 33 with defibrillators. A pacemaker reset itself in one patient.

Patients having such interference might not feel anything, or may have heart palpitations. But the interference could temporarily deactivate a defibrillator, keeping it from delivering a lifesaving shock if one were needed.

The magnet's effect falls off rapidly with distance from the device, and heart device function returns to normal as soon as the headphone is out of range.

The study did not test larger or noise-canceling headphones. The size of the headphone doesn't necessarily relate to magnetic strength; small, portable ones typically use neodymium, which is one of the most powerful and concentrated magnetic substances, Maisel said.

A separate study presented at the heart conference found no danger to heart devices from cell phones equipped with Bluetooth wireless technology.

Cell phones, anti-theft security devices and a host of other electronics have sparked fears in the past, but studies generally find no danger to heart devices with ordinary, prudent use, said Dr. Douglas Zipes, past president of the American College of Cardiology and professor of cardiology at Indiana University.

"Keep your headphones on your ears and when they're not on your ears, you shouldn't put them over your chest or your pacemaker."

Source: YellowBrix, Associated Press/AP Online

Whole Grains Fight Belly Fat

Study Shows Whole-Grain Diet Good for the Waistline and the Heart

Feb. 25, 2008 -- A diet rich in whole grains may help fight your belly bulge while lowering the risk of heart disease.

A new study shows people who followed a weight loss program incorporating whole-grain breads, cereals, and other foods lost more body fat from the abdominal area than those who ate only refined grains like white bread and rice.

In addition, those on the whole-grain diet experienced a 38% drop in C-reactive protein (CRP), an indicator of inflammation in the body linked to heart disease.

Researchers say the results suggest that incorporating whole grains into weight loss plans may help burn fat as well as reduce the risk of heart disease.

The results appear in the American Journal of Clinical Nutrition.

Whole Grains vs. Refined Grains

In the study, Heather I. Katcher of Pennsylvania State University and colleagues divided 50 obese adults with metabolic syndrome into two groups. Metabolic syndrome is a collection of risk factors that increase risk for heart disease and diabetes.

Both groups were instructed to cut calories for 12 weeks. But one group was told to eat only whole-grain products while the other group was asked not to eat any whole-grain foods.

By the end of the study, both groups had lost weight, an average of 8 pounds among the whole-grain group and 11 pounds in the refined-grain group.

Both groups experienced a decrease in body fat, but the whole-grain group lost significantly more body fat from the abdominal region than the refined-grain group. Excessive fat around the midsection is linked to an increased risk of heart disease.

The whole-grain group experienced other benefits. For example, CRP levels dropped by 38% among those who followed a whole-grain diet. No decrease was found among the refined-grain group.

Those in the whole-grain group also increased their intake of dietary fiber and magnesium.

Sources of Whole Grain

Looking for food that is a good source of whole grain? Here are some examples of whole grains:

• Whole wheat
• Whole oats/oatmeal
• Whole-grain corn
• Popcorn
• Brown rice
• Whole rye
• Whole-grain barley
• Wild rice
• Buckwheat
• Triticale
• Bulgur (cracked wheat)
• Millet
• Quinoa
• Sorghum

You can add whole grains at meals and snacks:

• Snack on ready-to-eat, whole-grain cereals such as toasted oat cereal.
• Add whole-grain flour or oatmeal when making cookies or other baked treats.
• Try a whole-grain snack chip, such as baked tortilla chips.
• Popcorn, a whole grain, can be a healthy snack with little or no added salt and butter.

Whole Grains on Food Labels

When trying to select foods with whole grains, choose foods that name one of the following whole-grain ingredients first on the label's ingredient list:

• Brown rice
• Bulgur
• Oatmeal
• Whole-grain corn
• Whole oats
• Whole rye
• Whole wheat
• Wild rice

Foods labeled with the words "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" are usually not whole-grain products.

Color is not an indication of a whole grain. Bread can be brown because of molasses or other added ingredients. Read the ingredient list to see if it is a whole grain. Use the Nutrition Facts label and choose products with a higher % Daily Value (%DV) for fiber. The "%DV" for fiber is a good clue to the amount of whole grain in the product.

Night Noise Boosts Blood Pressure

Sounds of Airplanes, Traffic, Even Snoring Can Raise Blood Pressure During Sleep.The din of modern life may be harmful to your health.

The sounds of an airplane flying overhead, a car passing by, even sleeping next to a loud snorer may not be enough to wake you, but these night noises could be giving your blood pressure an unwelcome boost, a new study appearing in the European Heart Journal shows.

The study included 140 healthy men and women living near four European airports with night flights, including London's Heathrow. The volunteers ranged in age from 45 to 70 years old.The researchers measured the volunteers' blood pressure using a remote device at 15-minute intervals and then examined how it related to the noises recorded in their bedrooms.

Aircraft noises caused an average increase in systolic blood pressure (top number of blood pressure reading) of 6.2 points and an average increase of diastolic blood pressure of 7.4 points (bottom number). But it wasn't only airplane noise that raised blood pressure; road traffic and snoring also increased it.

How loud is too loud?

Any sound louder than 35 decibels was deemed a "noise event" by the researchers. The researchers note that the higher the decibel level, the louder the noise and the more blood pressure rose. People with high blood pressure, also called hypertension, have an increased risk of developing heart disease, stroke, and kidney disease. Blood pressure of 140 over 90 or higher is considered high blood pressure.

According to the American Speech-Language-Hearing Association, the average decibel levels for everyday sounds are:

* Quiet room: 40 decibels

* Vacuum cleaner: 70 decibels

* Rock music: 110 decibels

* Air-raid siren: 140 decibels

10 Ways to Control Your Blood Pressure

Small and usual lifestyle changes make a difference in Health.

1. Lose weight. Get your BMI (body mass index, a measurement of weight in relation to height) into the range of 18.5-24.9, and you will be doing your heart and blood pressure a favor.

Think of it this way:

Extra weight you carry around is like bricks in a backpack, putting pressure on every part of your body.

2. Eat plenty of whole grains. Have seven to eight servings per day of grains and grain products (these can include breakfast cereal, whole grain bread, rice, pasta, etc.)

3. Eat plenty of fruits and vegetables. Having at least eight to 10 servings of a variety of colorful fruits and vegetables will ensure you get all the healthy antioxidants, vitamins, minerals, and fiber you need.

4. Dairy up. Consuming two to three servings daily of low-fat or nonfat diary foods will also help build strong bones and teeth, and enhance weight loss.

5. Limit meat, fish, and poultry to two servings a day. Move the meat off the center of your plate, and enjoy more grains and produce. When you do have meats, fish, and poultry, always chose lean varieties.

6. Go nuts. Incorporate four to five servings a week of nuts, seeds, and legumes into your diet. They provide plenty of protein and healthful fats.

7. Limit fats and oil to two to three servings per day. Fats are the most concentrated source of calories. Limiting them will help you control your weight.

8. Hold the salt. Limit your sodium intake to approximately 2,400 milligrams a day (a moderate level). This means eating fewer canned and processed foods, and more fresh foods.

9. Get off the couch. Exercising at least 30 minutes per day can significantly reduce blood pressure. Any form of physical activity, done most days of the week, will do the trick.

10. Drink in moderation. If you do it at all limit yourself to two drinks per day.