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Women And Fitness

Picking a Proper Pace | Step On It | Walk This Way | Water and Weight Loss | Outsmart the Mid-Life Fat Cell
Hot Flash Tofu | A Day For You | Tips for a Spa Day | Walk Talk.... The Fast or Slow Debate | Mental Well Being

Picking a Proper Pace

In the race for good health, slow and steady may be just as good for women as swift and speedy - it all depends on your health goals. In a study at the University of Michigan in Ann Arbor, faster walkers (15 minutes per mile) secreted more growth hormone, which promotes bone and tissue formation; in other words, it helps reduce the effects of aging. Slower walkers ( 18 - 20 minutes per mile) increased their sensitivity to insulin, a positive effect if you're at risk for diabetes.

Slowing down is simple enough, but you're after a brisker pace, Susan Johnson, director of continuing education at the Cooper Institute for Aerobics Research in Dallas, offers these tips:

• Push Off: As you roll forward from heel to toe, concentrate on pushing off with the ball of your foot: "This will give you more speed more quickly than anything else." says Johnson, "Try it just in 10 minute spurts until your calf muscles get stronger."
• Pump Your Arms: It's a biomechanical fact that if you move your arms faster, your feet will follow. Bend your elbows at a 90° angle, and pump them in a short arc, with your hands no higher than your sternum on the forward swing and your elbows no higher than your shoulder blades on the back swing.
• Lean Forward: Lean very slightly into the walking movement, keeping your body in a straight line.

Source: American Health Magazine April 1998 (page 50)

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Step On It

Since, 1986, the Iowa Women's Health Study has tracked the habits and health of approximately 40,000 woman over the age of 55. Dr Lawrence Kushi, and associate professor at the University of Minnesota and a lead researcher on the project, says that study participants who in 1986 reported moderate physical activity (such as bowling, golf, light sports / exercise, gardening or long walks) just once a week have since shown a mortality rate 24 percent lower than women who reported little or no exercise. And, a recent study shows of sets of identical twins (both male and female) in Finland has shown that over a 19 - year period, those who did the equivalent of brisk half - hour walks less than six times per week were 30 percent more likely to live longer than their inactive brothers or sisters.

If you are devoted to a more vigorous workout routine, don't give it up. Experts agree that while research shows that a little something is better than nothing, more is still better when it comes to exercise. According to the Iowa study, women over 55 who exercised moderately at least four times a week lowered their chances of dying prematurely by 38 percent: in Finland, twins who did the equivalent of six brisk 30 - minute walks a month were 44 percent less likely to die than their siblings. And remember, pace is important to reaping full health benefits. Dr. I- Min Le, an assistant professor of medicine at Harvard Medical School, stresses, "We do have enough evidence that moderate physical activity is good for your health, and specifically walking. But," she adds firmly, "I mean brisk walking ... not just strolling."

Both Dr. Lee and the U. S. Surgeon General suggest a pace of three to four miles per hour. No easy saunter, but certainly an achievable goal, even for the most devoted couch potato.

Source: Spa Magazine Summer 1998

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Walk This Way

Hold your stretches for 15 to 30 seconds:

• A) The calf stretch
• B) Stretching the hamstring
• C) A quadriceps stretch
• D) Stretching the calf, hamstring, hip and lower back
   

A) The calf stretch.... Warm up to prevent injury.

Stretching is important, especially as we get older, when muscles tend to tighten up and atrophy. For good posture and a better workout, stretch your whole body, but pay particular attention to the calves, quadriceps and hamstrings. Never bounce as you stretch, and once you're ready to start walking, start slowly for 5 to 10 minutes, then work your way up to your ideal speed.

B) Stretching the hamstring.... Dress appropriately.

If you walk outside in the early morning or on a cool day, layer up, and wear clothing on top that can easily be tied around your waist as you warm up. Remember, cotton breathes nicely, but it also absorbs and retains sweat, (which can lead to a chill on cool days). Check your local sporting goods store for clothes made from materials that wick moisture away from the body. The same is true for your socks - look for an athletic sock made from a blend of cotton and synthetic materials. Finally, always wear comfortable shoes that cushion and support your feet, bring along some water (or drink plenty on the days you walk), and don't forget the sunscreen!

C) A quadriceps stretch.... Watch your posture.

Keep your head high, shoulders back, chest lifted up and open, abs in, pelvis tucked underneath your body. Don't lean forward from the waist (your back will never forgive you). With each step, land on the heel, push of with the toes, and let your arms swing naturally. A quick tip: A couple of sets of 25 or 30 crunches two or three times a week will strengthen your abs and help you to maintain a better walking posture.

D) Stretching the calf, hamstring, hip and lower back.... Keep it interesting.

Maybe you love the peace and quiet (or music) of a solitary outing, or the opportunity to walk with a friend (motivational and social). Maybe you're goal-oriented (set up a schedule) - or a nature lover (take time to relate to your surroundings). Find your own pace, spiritual as well as physical. Enjoy yourself.

Cool Down. Walk slowly for a few minutes at the end of your workout to avoid stiffness and soreness later. Take this opportunity to breathe deeply (away from heavy traffic) and appreciate your surroundings - whether it's the vitality of life in the city or the quiet of the countryside.

Source: Spa Magazine Summer 1998

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Water and Weight Loss

Eight glasses a day keeps the fat away. Water helps to suppress the appetite and supports the body's ability to metabolize stored fat. If the kidneys do not get enough water, their ability to function efficiently is affected. This puts an added load onto the liver, which is then hampered in its job of metabolizing stored fat into usable energy. If the liver is doing some of the kidneys work it will metabolize less fat, which means that more fat remains stored and less weight loss occurs.

Source: SPA Magazine Spring 1997

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Outsmart the Mid-life Fat Cell

Nutritionist Debra Waterhouse says quit dieting to stop middle-age spread. Did you know.... There are currently 50 million American women in menopause and 20 million more are expected within the next 10 years? That means there’s a lot of us out there who should be reading Debra Waterhouse’s latest book, Outsmarting the Mid-life Fat Cell (Hyperion, 1998, $22.95).

Waterhouse is not hyping a weight-loss program. She’s talking about a weight-control program, one that’s designed to prevent the average 12-pound weight-gain that accumulates during the menopausal years.

Suprisingly, Waterhouse says that the most effective way to trick your mid-life fat cells is “never to diet again, and eat instead - when you are hungry, frequently, moderately and guilt-free. And make exercise a part of your life forever.”

Waterhouse, an anti-dieting nutritionist from Oakland, California, says that her plan is foolproof.

If you’re in your mid-30’s you’ve probably noticed some inexplicable weight gain. A few pounds at first, then by the time you’re in your mid-40’s, zap! your waist is two inches (or more) wider, and you’ve just donated your entire wardrobe to charity. As though that’s not bad enough, you’re still getting your period. So technically, you’re not even menopausal. (That still could be 10 or more years away.)

You’re what’s known as peri-menopausal: Your 30 billion female fat cells are rockin’ and rollin’ growing larger and more stubborn. Just like you. Some women are premenopausal for - are you sitting down? - two decades. Yikes!

“I definitely felt a shift in my body a couple of years ago,” Waterhouse, 38, told this reporter. “My waist got larger, and even my breasts got larger. And I hadn’t changed my eating habits or my exercise routine.”

Why does this happen? Your metabolism is slowing because you tend to lose muscle tissue as you age, and muscle burns more calories than fat. And, your fat cells are getting larger and more resistant to dieting. The reason: Fat cells produce estrogen, and as you enter mid-life (around age 40), your estrogen level begins dropping. Fat cells respond by getting larger to produce more estrogen. So naturally, when you try to lose weight, your fat cells fight back and you actually gain weight instead.

The first place you’ll notice it is around your waist. Reason: Fat cells around your waist are better equipped to produce estrogen than the fat cells in your buttocks, hips and thighs. “Your body has a mind of its own,” Waterhouse says. “Work with it, not against it.”

Perhaps the most surprising information that Waterhouse imparts in her book is that those same estrogen-producing fat cells that make you gain weight also work to minimize hot flashes, mood swings and PMS, and to improve sleep during menopause, as well as to reduce the risk of osteoporosis in your “senior” years.

So, Waterhouse writes, “...the very weight we abhor is actually beneficial to us.” Thanks a lot, Debra. Now that you know dieting won’t work, you still don’t want to gain those 12 extra pounds. Waterhouse says there are ways to reach a happy compromise of stopping weight gain while still minimizing the symptoms of menopause.

First and foremost, she says, is exercise. Specifically, aerobic exercise combined with strength building. Waterhouse claims that the right exercise program can “release” at least half of the increased storage of fat cells during menopause and can boost metabolism.

Second, measure results. Not on a scale, but by using a body composition analysis to determine pounds of muscle gained and pounds of fat lost - over time. (Throw out that bathroom scale. Now!)

While exercise releases fat, proper eating habits can help to deactivate fat storage. The key ways to do this include eating frequent but moderate meals, listening to your body’s signals of hunger and fullness, and - here comes the good news - not depriving yourself of your favorite foods. “Try to eat a wide variety of foods, including those that are high in protein and calcium, those that you crave (real chocolate) and especially those that are in the fruit and vegetable family,” Waterhouse advises. “Plants provide phytoestrogens and phytochemicals, are naturally high in every nutrient your changing body needs, are loaded with water and fiber and are naturally low in calories and fat, helping you to moderate your fat intake.”

But it’s not only how you exercise and what you eat. It’s attitude and lifestyle, Waterhouse counsels. She says that, based on her research of menopausal women over the past 16 years, the most successful menopausal women practice the following seven habits. Waterhouse says they’ll “pave the way to success in managing weight, keeping excess weight gain at bay and maintaining an active metabolism.”

• 1) Lose weight to please yourself. Don’t do it at a weight-loss center.
   
• 2) Accept your body. However, accepting your body doesn’t mean that you can’t improve on it.
   
• 3) Exercise regularly. Incorporate 60 minutes of aerobic activity four times a week at a moderate intensity. “The magic bullet for menopausal women is doing more than one activity,” Waterhouse says. Try mixing swimming, in-line skating, cycling, step classes, jogging Because you’re using different muscle groups when you “cross-train”, you burn fat faster. The second essential exercise ingredient is strength training. One hour a week will build up muscle tissue, which will increase your metabolism.
   
• 4) Drink water throughout the day. Some women find it easier to carry a bottle of water with them everywhere they go. (Hint: Keep glasses or bottles of water within easy reach of your desk, bed, steering wheel).
   
• 5) Eat regularly. That means five to six small meals a day, including snacks. Waterhouse writes, “Menopausal women are more sensitive to changes in blood sugar levels; eating every few hours keeps blood sugar stable and energy high (and mood swings low) throughout the day.” Meals should be smaller, because metabolism at mid-life is 10 percent to 15 percent lower overall; your body needs 200 to 400 fewer calories a day to function.
   
• 6) Eat your biggest meal at lunch and your smallest meal at dinner. “Your metabolism and caloric needs are highest at midday,” Waterhouse explains. “During mid-life, our metabolism takes a nose dive at 6 p.m., and caloric needs become almost non-existent at night.”
   
• 7) Enjoy (but don’t overeat) your favorite foods. That includes a hot fudge sundae with real whipped cream. Waterhouse says, “It’s about time women had some peace of mind about what’s really happening to their bodies - and what they can and cannot do about it.” Thanks, Debra!

Source: Your Health Magazine - October 13, 2008 1998

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Hot Flash Tofu

Soy protein products contain phytoestrogens - the plant form of the estrogen made by the human body. Research is still under way to determine just how effective soy estrogen is, but a daily dose or two of tofu may help cool down the frequency and temperature of hot flashed (besides being a valuable source of protein).

Source: SPA Magazine - Spring 1997

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A Day For You

Imagine a place where the world revolves around you for a change. Then imagine that you don’t have to make any travel arrangements or even bother to get dressed.

You can create your own spa sanctuary at home by following this program:

9 a.m. Breakfast
Set the table, using the good silver and linen napkins. Prepare your favorite breakfast and take your time enjoying it.

10 a.m. Exercise
After a good stretch, get your heart pumping with the exercise of your choice: a one-hour walk, a weight-machine workout, an exercise video.

11 a.m. Shower with Body Scrub
Exfoliate the skin with your favorite shower gel and a loofah sponge, or try this Salt Glow: Mix two cups of mineral salts, fine sea salt or Epsom salts with a half cup of massage oil or lotion, then scrub the paste onto your skin in circular motions while standing in the shower. Rinse off (without soap) and pat dry, then apply body lotion.

Noon Lunch
Have a salad, a sandwich and some fruit, or anything healthy and satisfying. For your beverage, use that juicer you never have time for, or mix fruit juice with ginger ale for a refreshing cocktail.

1 p.m. Massage
If you can splurge with a real masseuse, by all means find a massage center near your home and do it (or even treat yourself to a home visit). If not, use a light massage oil or lotion and release muscle tension on your own, paying close attention to every muscle group you can reach, loosening knots where you find them.

3 p.m. Pedicure and Manicure
Soak your feet in warm water and suds or essential oils, then scrub your soles with a pumice stone and trim your toenails; end with lotion, a foot rub, and a pair of thick, warm socks.

For hands, take your time on cuticles and nails, then work in a nourishing moisturizer.

4 p.m. Facial, Hair and Scalp Treatment, and Aromatherapy Bath
Finish off your spa day by drawing a tub of hot water (not too hot - about 100°F) and adding a few drops of essential oil, a quarter-cup of salts or seaweed powder, or a handful of herbs. Fill a bowl with ice water and set it within arm’s reach along with several clean washcloths and cotton pads.

Cleanse your face and apply a face mask appropriate for your skin type. Then, wet your hair and work a few tablespoons of massage oil or olive oil into your hair, massaging your scalp. Wrap hair in a hot towel to seal in moisture.

Now you’re ready to soak. Lower yourself into the tub and put your head back on an inflatable pillow or rolled-up towel. Soak a washcloth in the bath water, wring it out and roll it, placing it around your face to frame your brow and cheeks. Soak four cotton pads in the ice water and place two on each eye.

Doesn’t that feel better?

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Tips For a Spa Day

Making time: The most difficult part of this daylong program will probably be extricating yourself from work, family, home and other obligations. But if you look at it as a substitute for the time and expense involved in a visit to a spa (with the added benefit of staying home), you can find a way to reclaim a few precious hours for your own well-being. Invite a friend to follow the program with you - it’ll be easier to stick to your commitment and a good way to spend quality time.

To transform your space into a haven of tranquillity, try these elements:

• Scented candles, essential oils or potpourri
• Soothing instrumental music
• A book or magazine - pleasure reading only!
• A large pitcher of water and ice, with a few lemon and cucumber slices.
  Try to drink eight glasses throughout the day to cleanse toxins from your system
• A treat - such as a gourmet chocolate or a glass of champagne...indulge a little!

Source:  SPA Magazine - Spring 1997

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Walk Talk...The Fast Or Slow Debate

So which is better for your health: a longer, slower walk or a shorter, faster one? According to a recent University of Michigan study of previously sedentary post-menopausal women, slower walks (18 - 20 minutes per mile) heighten insulin sensitivity - good news for those at risk of diabetes.

On the flip side, brisk walking (15 minutes per mile) prompts your body to secrete more pulsatile growth hormone, which promotes bone and tissue formation and helps reduce the effects of aging, says study author Katarina T. Borer, Ph.D. What’s a health-conscious walker to do? According to Mark Fenton, WALKING’s editor at large and longtime walking coach, your best bet is to alternate longer, slower walks (to help with insulin sensitivity and to build endurance) with brisker walks (for long-term fitness, weightloss, and anti-aging benefits). That way, you get the best of both worlds.

Source: WALKING Magazine

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