Word: weights
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...reach for those pork rinds just yet. While the new studies showed an initial benefit, the advantages gradually disappeared over the long term. After a year, folks on the low-carb diet had regained much more weight than those on low-fat diets. And as Dr. Dean Ornish--on the opposite side of many a debate with Atkins--points out, you would expect HDL levels to go up with a low-carb diet, since HDL acts as a kind of dump truck for scavenging fatty compounds. It will also take years to determine whether low-carb diets--which stint...
Plus, if we've learned anything over the past several decades of fighting the battle of the bulge, it's that short-term diets are no substitute for what should be lifelong changes in your habits. You have to move to maintain a healthy weight--hard enough to break a sweat at least 30 minutes a day most days of the week (45 minutes if you're trying to lose weight). You have to eat those fruits and vegetables--five to nine servings the size of your fist--every day. And while you're at it, it doesn't hurt...
...mile--what a joy," he says. His next goal was an AARP-sponsored triathlon for older adults, in which he completed a 400-m swim, 20-km bike ride and 5-km run. In February he ran his first marathon, wearing the number 367 (his former weight) and dedicating the event to his father's memory. "I ran in the back of the pack, but at least the gate was still open when I finished," he says...
Doctors once warned older adults against vigorous exercise. Now many promote the benefits of physical activity as prevention against age-related decline. Dr. Laurel Coleman, a geriatrician in Augusta, Maine, gives her patients written prescriptions for weekly weight-training sessions. "Some of them say, 'Oh, come on, you're kidding!' because they don't picture themselves lifting weights," she says. "So we start off doing biceps curls with cans of soup, or leg extensions with tiny ankle weights...
...walk up stairs or get out of a chair without help." Twice weekly 45-minute sessions of strength training, she says, can reverse or prevent age-related muscle loss. In four weeks, grocery bags feel lighter, and in six weeks, arthritis pain may lessen. Women in Nelson's weight-training studies usually drop a dress size or two and gain the confidence to adopt a more active lifestyle...