That's Fithttp://www.thatsfit.comThat's Fithttp://www.thatsfit.com/media/feedlogo.gifThat's Fithttp://www.thatsfit.comen-usCopyright 2012 Weblogs, Inc. The contents of this feed are available for non-commercial use only.Blogsmith http://www.blogsmith.com/Stay Injury Free After 40http://www.thatsfit.com/2011/03/18/stay-injury-free-after-40/http://www.thatsfit.com/2011/03/18/stay-injury-free-after-40/http://www.thatsfit.com/2011/03/18/stay-injury-free-after-40/#commentsFiled under: ,

boeke

Anti-aging articles abound touting the benefits of lifting weights to boost metabolism and fat loss, and increase bone density. But strength training is also your first defense against injuries.

Weakness is the number one factor for putting you at injury risk. "The older we get, the less elastin -- a protein that keeps our tendons and ligaments flexible -- we make . As a result, these connective tissues become more stiff, placing added responsibility on our muscles to bear the burden of movement and impact when we run, swing a golf club or take a Zumba class. If your muscles aren't strong enough, you'll get injured," explained Henry Lodge, M.D., and coauthor of Younger Next Year.

Let's say you're a tennis player for example. If you don't have strong upper back and core muscles, then tendons and ligaments in your shoulder and elbow take on too much and you're at greater risk for a rotator cuff tear or tennis elbow.

Your second defense is the warm-up. It's no longer an option like it was when we were younger. Dr. Lodge says 10 minutes is mandatory. "It's essential that your muscles are warm, supple and awake. Rather than stretching or engaging in a lighter version of the intended sport, the optimal warm-up for our demographic should be non-impact with a core strengthening component." Think: climbing stairs, an elliptical stint, and performing planks, lunges, and crunches.

And finally, you have to be just as diligent about your cooldown. The soreness we feel after a workout is partly due to chemicals like lactic acid that build up in our muscles and cause inflammation and stiffness. When we're younger they flush out in a matter of hours. But the older we get, the longer these chemicals take to wash out. The longer your muscles stay stiff and inflamed, the greater your injury potential.

So here's your takeaway: Your muscles can do more as you age. But you need to work harder to keep them strong and pliant.

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]]>cool downhealthy aginginjury preventionstrength trainingwarm upHolly St. LiferFri, 18 Mar 2011 11:00:00 ESTLose Weight During Menopausehttp://www.thatsfit.com/2011/02/25/lose-weight-during-menopause/http://www.thatsfit.com/2011/02/25/lose-weight-during-menopause/http://www.thatsfit.com/2011/02/25/lose-weight-during-menopause/#commentsFiled under: ,

Rodale Press

If you're struggling with menopausal weight gain and you're not someone who's already exercising regularly, consider checking out the new book "Menopause Reset: Reverse Weight Gain, Speed Fat Loss, and Get Your Body Back in 3 Simple Steps."

Although I found the steps to be not so simple, what I liked is that the book cuts through all the diet and exercise hype that applies to everyone and presents a narrow summary of which weight loss strategies will work specifically for sedentary women in menopause. Unfortunately, the book doesn't offer any new tactics, but it can still be a useful tool.

The author, Mickey Harpaz, offers a plan to reset your mindset, diet and movement. "The first step is combating stress that comes with the physical and emotional changes of menopause," he wrote. "Stress hormones like cortisol can prevent weight loss because their presence signals the body to go into energy-storing mode and stores fat resulting in weight gain." The book offers mental exercises such as thinking about your goals every day, being kinder to yourself and isolating your stress triggers.

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The diet step focuses on regulating blood sugar; too much of it causes the secretion of excess insulin, which reduces the body's ability to burn fat. "The concentration should be less about what you eat but how much and how often," said Harpaz. He calls his plan "baby feeding," which is eating small amounts every two hours. Still what you eat is significant. Avoid simple sugars and don't overdo carbs, for example.

The movement section targets women who have no idea how to start an exercise routine. This program will help you determine every facet such as the type of exercise, the duration, the time of day, the intensity and the sequence. Harpaz also promotes moderate activity. His premise is that a workout intensity of 50 to 70 percent of your maximum capacity or target heart rate is the most efficient range for fat burning. "You don't have to sweat to burn fat," said Harpaz. While that may be true for a beginner, some research suggests otherwise once you start to work out regularly. Many exercise physiologists agree that high-intensity interval training -- short, give-it-your-all bursts followed by less demanding recovery periods -- lengthens the time it takes for your metabolism to return to its normal resting rate than other forms of fitness. Also, the harder your heart is pumping, the more calories you burn. So ultimately, if you want to stay slim over the long haul, be prepared to perspire.

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]]>fit-after-40menopauseweight lossHolly St. LiferFri, 25 Feb 2011 12:00:00 ESTKeeping Your Heart Healthy After 40http://www.thatsfit.com/2011/02/04/keeping-your-heart-healthy-after-40/http://www.thatsfit.com/2011/02/04/keeping-your-heart-healthy-after-40/http://www.thatsfit.com/2011/02/04/keeping-your-heart-healthy-after-40/#commentsFiled under: ,

Holly St. Lifer

Four years ago, Theresa Volpe, a young mom with two daughters, knew she was out of shape. The only exercise she got was running after her kids, and as for her diet, "I ate whatever I wanted," she said. But when she started feeling so fatigued she would tire from just washing her hair or carrying a laundry basket, she knew something was wrong. Two months later she suffered a massive heart attack. Although she had a family history of heart disease, she lay in the hospital thinking, "Why is this happening to me? I'm way too young."

Now 42-year-old Volpe does her half hour on the treadmill or stationary bike five days a week and has given up cholesterol-boosting no-no's like cheese and ice cream in favor of a low-fat diet. "If I had it all to do over, I certainly would have eaten better and exercised," she said.

The fact that heart attack is the No. 1 killer among women just doesn't register with us. Five hundred thousand women die of cardiovascular disease each year. Yet the image of an old man clutching his chest is what we visualize.

Lori Anne Parker was driving home from her teaching job in July of 2009, when she felt a pain that started in her fingers then shot up her arm and into her chest. Later that night, she vomited. A man would have recognized these symptoms as a heart attack, but Parker assumed it was the flu.

The following day when she felt her heart racing, she researched heart attack symptoms in women but still didn't call her doctor. Too much caffeine, she thought. It wasn't until four days later, when all of the symptoms returned, that she realized she had suffered a heart attack that night and was now having another one. She rushed to the hospital where doctors performed emergency triple bypass surgery.

Parker, who is just 40 years old, is lucky to be alive. "I've been a hot yoga-practicing vegetarian for 20 years with no family history of heart disease or elevated cholesterol. I've never smoked. As a woman, I had worried about breast cancer but never about my heart," said Parker, who is a painter from Whites Creek, Tenn.

Both Parker and Volpe hope their stories will urge women to not just recognize their symptoms but also take immediate action. "It's also important to understand that while staying fit and eating well is crucial to warding off heart attack risk, it doesn't make you immune," said Parker. Still, the American Heart Association reported that regular exercise reduces risk of coronary disease in women by up to 40 percent, and Parker credits her healthy lifestyle for her speedy recovery. In addition to yoga, she has since added treadmill walking to her fitness routinefour days a week and is mindful of squeezing in extra walking during the day, like by choosing the copy machine farthest from her desk, for instance.

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Fitness Guidelines for a Healthy Heart
Do at least 150 minutes per week of moderate or 75 minutes per week of vigorous exercise -- or a combination of both intensities. Think: 30 minutes a day, five times a week. If you can't fit that in, you can still get the benefits by dividing your time into two or three segments of 10 to 15 minutes per day. If you're new to exercise, walking is the easiest way to get your body moving and burn calories. The American Heart Association also has a nutrition center to help you get your diet on a heart-healthy track.

Know the Symptoms
"Don't discount classic men's symptoms because you think women's are different. Some are the same, such as chest pain, shortness of breath and sweating," said Dr. Mary Ann Bauman, Go Red for Women spokesperson and medical director for Women's Health and Community Relations at Integris Health in Oklahoma City. Other subtle symptoms include:
  • Pain in the upper back and across shoulder blades
  • Discomfort in the jaw and arm
  • Nausea and vomiting
  • Indigestion
  • Weakness and fatigue
"One major red flag for me is when a patient says she has noticed a significant difference in exercise tolerance. For example, she was able to walk a mile and now has to rest halfway through or she was able to walk all around the grocery store but now stops to rest and then continues," added Bauman.

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]]>heart attacksheart healthwomens healthHolly St. LiferFri, 04 Feb 2011 11:00:00 ESTPilates for Breast Cancer Survivorshttp://www.thatsfit.com/2011/01/21/pilates-for-breast-cancer-survivors/http://www.thatsfit.com/2011/01/21/pilates-for-breast-cancer-survivors/http://www.thatsfit.com/2011/01/21/pilates-for-breast-cancer-survivors/#commentsFiled under: ,

Frank Peluso Photography, LLC

In 2001, Doreen Puglisi, an exercise physiologist, opened a wellness studio in Denville, N.J., where she offered classes and lectures to those with specific medical issues ranging from a skiing injury to cancer. Three years later, she was diagnosed with breast cancer. "After my surgery, I couldn't believe there wasn't a standard for rehab," she recalled. So Puglisi created one herself.

The result is the nationwide Pink Ribbon Recovery Program, a Pilates-based group of exercises that restores mobility and strength to the affected shoulder and arm. "The one thing doctors don't tell you is that so many daily activities can become impossible after surgery," said Puglisi. "I remember being reduced to tears because I didn't have the arm strength to blow-dry my hair or push and pull a vacuuum. Putting on a seatbelt was a nightmare. You think to yourself: No one told me this would happen. Will I ever feel normal again?" It took about a year, but thanks to her exercise routine, the 49 year-old says she's gotten back 90 percent of her mobility.

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After years of advising breast cancer survivors to avoid physical activity during and following treatment (including scrubbing, pushing and pulling), a body of new research challenges these traditional restrictions.

In December, a study done at the University of Pennsylvania School of Medicine found slowly progressive weight training can reduce the chances of increased arm swelling (lymphedema) by 70 percent. This supports the team's earlier study in 2009, which found weight training reduces worsening of symptoms among women who already have lymphedema.

A large 2005 study of almost 3,000 participants found women with breast cancer who did moderate intensity exercise three to five hours a week were 50 percent less likely to die of the disease than sedentary women. Other studies also found cardio reduced anxiety and depression, which both affect up to 20 percent of breast cancer patients.

Puglisi said the emotional and psychological benefits are immeasurable. "Exercising gives you back some control over a situation in which you have so little control. And it's the one part of your treatment that actually makes you feel good." The Pink Ribbon Recovery Program is used in 11 medical facilities, and there are 500 certified instructors in the U.S. Here are a couple of exercises from the program.

Important note: Every woman's course of treatment and her response to it is unique. Therefore check with your doctor before beginning this or any exercise program.

Try out these two moves in the videos below.

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]]>breast cancerexercisespilatesThe Pink Ribbon ProgramHolly St. LiferFri, 21 Jan 2011 14:00:00 ESTStay Slim Through Perimenopausehttp://www.thatsfit.com/2010/12/17/stay-slim-through-perimenopause/http://www.thatsfit.com/2010/12/17/stay-slim-through-perimenopause/http://www.thatsfit.com/2010/12/17/stay-slim-through-perimenopause/#commentsFiled under: , ,

Diamond Rubber Products


Peruse articles about weight gain in women over 40 and you'll find the culprit is often associated with menopause and the decline in estrogen production. But what about those of us who are in shape, years away from menopause, yet we're gradually gaining weight anyway? We work out harder than before to address our slowing metabolism, and frequent desserts and bread with dinner have become distant memories. Yet those tried-and-true methods just aren't doing the trick anymore. I still put on six pounds in the last 10 years. If this sounds like you, here's what you need to know.

First of all, those muffin tops aren't from estrogen loss or decline. In fact, you're actually estrogen dominant during perimenopause, a period of time that can last up to 15 years. "The levels of progesterone, DHEA and human growth hormone, which build up and repair muscle, are declining -- while estrogen and cortisol, the hormones responsible for breaking down tissue and muscle, are usually produced at the same rate. So even if you're already exercising, this relative dominance of the estrogen and cortisol over progesterone and DHEA can cause decreased muscle mass and fat can take its place," said Dr. Robban Sica, who practices at the Center for the Healing Arts in Orange, Conn.

Here are four strategies to counteract the change in hormone levels.

Lift heavier weights: At our age, bulking up from heavy lifting isn't an issue. So you already know to strength train three times a week. Now be sure your weights are heavy enough that you feel fatigued after almost 10 reps. Unlike the Boniva commercial featuring Sally Fields smiling while she's lifting dumbbells, by rep seven, you should be wincing and breathing hard. Hit every major muscle group and work in different planes. Also be certain to focus on core work. "Using the deepest abdominals will greatly impact your strength and body shape because working your abs properly creates a natural corset. You can lose inches," said Jae Berman, personal trainer and registered dietician at the San Francisco Bay Club.

Bioidentical hormones: Most health food stores have over-the-counter progesterone (cream) and DHEA (in pill form). "While it is optimal to be monitored by a knowledgeable physician, you can take 10-25 milligrams of DHEA and apply 1/8-1/2 teaspoon of progesterone per day, but for the progesterone, apply only during the two weeks before your period each month. If you're at the phase in perimenopause where you're skipping periods, just resume the progesterone two weeks after the missed period would have ended," said Sica.

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Cut calories -- for good: Your days of looking at weight maintenance as a simple matter
of calories in and calories out are over. What ultimately worked for me was Bermans's suggestion of slashing 300 calories a day from my typical daily diet. "After the holidays, keep a food journal during a couple of typical days for you," Berman said. "It should be easy to spot the extra calories. They're usually in cheese, butter, nuts, salad dressing and alcohol. From there determine foods you can easily live without." Here's what I got rid of: two teaspoons of sugar in my coffee (30 calories) and whole-grain bagels with butter (280). I also cut back on portions. Rather than mindlessly eating handfuls of almonds and raisins, I'm careful to keep it down to a small handful (165). I make sure I put only a tablespoon of low-fat dressing on my salads; before I have no idea how much I used. Instead of sipping wine a few times a week, now I have only one (120). I hardly eat pasta or bread; before they were staples.

Be patient: It took about seven weeks for me to lose two pounds out of the six I've put on. Ten years ago, it would have taken me seven days. Stick with it.

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]]>fit-after-40fit-over-40healthy agingperimenopauseweight lossHolly St. LiferFri, 17 Dec 2010 12:00:00 ESTOver-40 Tips to Stave Off Holiday Weight Gainhttp://www.thatsfit.com/2010/11/19/over-40-tips-to-stave-off-holiday-weight-gain/http://www.thatsfit.com/2010/11/19/over-40-tips-to-stave-off-holiday-weight-gain/http://www.thatsfit.com/2010/11/19/over-40-tips-to-stave-off-holiday-weight-gain/#commentsFiled under: ,

Theodore Mankovich

Sure, younger people entertain for the holidays, but for the most part, we're the ones in charge of pulling off the big events. What that means for your waistline is that instead of sweating buckets in a spin class, you're standing in the kitchen up to your elbows in chocolate. But this year, you don't have to resign yourself to extra poundage. These doable strategies won't help you lose weight, but they'll definitely keep you on track until the festivities wind down.

You already know this, but it bears repeating: Your metabolism is a lot slower than it was in your 30s, and every calorie counts.

Eat before the party. Sound counterintuitive? It's not when you consider that eating a low-fat yogurt or half a turkey sandwich on whole wheat can save you from scarfing during the festivities rather than nibbling. "I have no idea why, but my older clients in particular love cheese, wine and nuts," said Jae Berman, a registered dietitian at the San Francisco Bay Club. "Having a light snack prior to the event makes it easier to bypass the hors d'oeuvres part of the festivities." You'll come home having consumed about 500 less calories!

Turn your kitchen into a gym. "Muscle's what keeps your metab revved so any bit of toning you can do makes a difference," said Hollywood trainer Kristin Anderson. Try push-ups against the counter super set with tricep dips. Aim for 20 reps each half hour. Or mix it up by devising rep counts based on how many ingredients are in a dish or the number of recipe servings. Also hit the floor for a few 30-second planks. It's the ultimate calorie burner and ab tightener, and it definitely raises metabolism. For another engine booster, do a few rounds of 20 jump squats. If you can find ten minutes, do all of these as a non-stop circuit. New research, published in Science Translation Medicine found only 10 minutes of brisk activity keeps metabolism revved for an hour.

Crunch while you cook. When you're cooking, it's so easy to succumb to the heaps of delicious dishes around you. Instead, have baby carrots on hand and burn a chocolate-scented candle. "Believe it or not, snacking on sweet, crunchy carrots combined with the smell of chocolate will make you feel completely satiated," said Anderson.

Another great tip -- no matter how old you are -- is to wear slim-fitting clothes to parties so you're aware of your waistline. And carry a travel toothbrush. "When you don't want to eat or drink any more, use the ladies' room to brush your teeth and re-apply lipstick. This helps you resist the urge to have 'just one more,'" suggested Anderson.

More on Staying Holiday Season Slim From That's Fit:
Healthy Mashed Potatoes, Thanksgiving Diet Tips And More
Dr. Oz's Shortcuts to Losing Weight
One Word Makes Weight Loss Easier

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]]>christmas partiesfit-after-40holiday diet tipsholiday exercisingholiday weight lossover 40Holly St. LiferFri, 19 Nov 2010 14:00:00 ESTDesigner Norma Kamali Is Fit and Sexy at 65http://www.thatsfit.com/2010/10/22/designer-norma-kamalis-secrets-to-fun-fit-and-sexy-at-65/http://www.thatsfit.com/2010/10/22/designer-norma-kamalis-secrets-to-fun-fit-and-sexy-at-65/http://www.thatsfit.com/2010/10/22/designer-norma-kamalis-secrets-to-fun-fit-and-sexy-at-65/#commentsFiled under: ,

Norma Kamali, Inc.

Norma Kamali looks like she's 45, not 65. In fact, when I met last week I was struck by her radiance. The petite, pretty designer looked like she was wearing nothing but mascara under her shades. Her down-to-earth personality, her smile and easy laugh, her lilac toe polish and sexy stroll -- everything about her exuded vigor. I wasn't surprised to learn she has a 14-hour work day and takes high-intensity exercise classes seven days a week.

Now Kamali aims to impart her concepts about healthy living to the rest of us. Earlier this month, the recent Project Runway guest opened a Wellness Cafe in her flagship store that houses "grandma recipe" products and offers presentations given by pros like raw food chef Matteo. Here, a few of her pearls for feeling, as she playfully writes on her website, healthy, sexy, fun and fashionable.

That's Fit: Tell us about your workouts.
Norma Kamali: I take classes at Physique 57. It's like a ballet boot camp. The approach creates a lean, strong, dancer-type body. Besides the physical aspect, I also feel much clearer mentally after each class and I believe this demanding daily exercise improves my sleep quality.

TF: Physique 57's classes are rigorous, requiring great strength and stamina -- at any age. How long did it take you to reach that level of fitness?
NK: I've been exercising my whole life and have done Pilates, yoga, Tai Chi, Radu, gyrokinesis -- the list goes on. So I was in good shape already. I like this routine because it uses body weight to strengthen, it's simple and it works fast. And I never feel like I've mastered the class. The better I get at it, the harder it is. The challenge makes me feel strong and that physical strength make me feel empowered in all aspects of my life.

TF: Is it true you were a huge bread lover but you gave it up?
NK: Yes, I could eat a whole loaf by myself! But since I've given it up for food as nature prepares it, I've got more energy. I drink green juice, and eat lots of nuts and berries, salmon at least three times a week and salads with lemon and olive oil with sea salt.

TF: Let's talk about your lifelong love affair with olive oil.
NK: I can't get enough of it. I believe nature has an abundance of simple, timeless products that are good for us both internally and externally. They've survived this planet's wars and toxicity. Olive oil is my favorite. When I was growing up it was a source of nutrition, for keeping regular, and as a skin softener and hair conditioner. I consume a good amount every day. I created an entire skin product line around it.

TF: There's more to your vitality than a committed exercise routine and a wholesome diet, what's your secret?
NK: I'm lucky to love what I do for my career and even though I've fallen down and gotten up a hundred times, I always feel grateful for having this opportunity. I also surround myself with people of all age groups but they're mostly young. And being passionately curious, to want to learn and find out more about life every day, keeps my youthful spirit alive. My goal is to be as healthy and active until the last day I have on this planet and I work hard at it.

More on healthy aging:
Four Rules to Grow Younger, Stronger, Sexier
65 Year-Old Has Hip Replacement Then Climbs Everest
New Guidelines for Athletes Over 50: Bring It On!

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]]>anti-agingenergy boostfit-after-40norma kamaliwellnessHolly St. LiferFri, 22 Oct 2010 12:00:00 ESTReal Men Do Yoga: The Growing Trend for Guyshttp://www.thatsfit.com/2010/09/17/older-men-doing-more-yoga/http://www.thatsfit.com/2010/09/17/older-men-doing-more-yoga/http://www.thatsfit.com/2010/09/17/older-men-doing-more-yoga/#commentsFiled under: , , ,

Holly St. Lifer

When 77-year-old Casper Henselmann took his first yoga class 10 years ago, he was one of only two men of a certain age. "I remember the instructor telling me not to compare myself to the 20-year-old pretzel standing next to me," he recalled. But over the years the class, held at Chelsea Piers Sportscenter in New York City, has grown to attract at least a dozen regulars over 50. "I guess yoga is no longer associated with old ladies and sissies," said Henselmann.

That's for sure. Yoga studios all over the country are experiencing an influx of men who are past their prime. "Yoga's become so mainstream that a lot of older men know about its mind-body benefits, and they think, 'I should try that,'" said Andrea Marcum, owner of U Studio Yoga in Los Angeles. Just five years ago, she had a couple of guys over 40. Now her classes average 15 or more. "Many baby boomers know they're at a point when they can't take their health for granted anymore. Then they observe these incredibly fit contemporaries in a class and think: I'll have what they're having," she said.

Within the last six months, Tom Larkin, owner of Sanctuary for Yoga, Body and Spirit in Nashville, has seen an influx of aging men. "I think it's due to word of mouth," he said. "Two stumbling blocks tend to be their fear of being too tight and that the routine isn't rigorous enough. Guys are finding out from other guys that neither are true."

Henselmann's instructor, 76-year-old Joan Klyhn, agrees that it's a domino affect. "When one old guy sees another one doing yoga, the process starts," Klyhn said. "Josh told me he felt isolated doing the machines and then noticed Casper in class so he tried it. And then Bob decided to join in, so critical mass evolved rather quickly, by example. As soon as someone starts feeling better, he mentions it to another in the locker room or club cafe, and there's another yoga convert."

Bill Herguth, 64, took up the ancient practice hoping to loosen up. "I run a boat rental business, so I'm used to lifting 50-pound kayaks all day, but when I hit 60, I began to feel stiff a lot in my upper body. A few women friends convinced me to give yoga a try. Now I go not just to stretch but to de-stress. It's my time to unwind."

The calming benefit combined with the physical challenge proved to be an unexpected, but potent panacea for 47-year-old John Stewart of Beverly Hills. "When I was hit hard by the market tanking, I was so stressed that I couldn't sleep or eat. Someone recommended I try yoga. I felt better after just one class. I had exerted myself and tested my flexibility, all while having to stay calm and clear, and that feeling of well-being stayed with me. I've since recommended it to friends who are also type-A males, and they're hooked now, too."


Want to try yoga for yourself? Check out our Yoga Videos for easy-to-do instruction.

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]]>fit-after-40healthy agingMens Healthyogayoga trendsHolly St. LiferFri, 17 Sep 2010 11:00:00 ESTFour Rules to Grow Younger, Stronger, Sexierhttp://www.thatsfit.com/2010/08/20/four-rules-to-grow-younger-stronger-sexier/http://www.thatsfit.com/2010/08/20/four-rules-to-grow-younger-stronger-sexier/http://www.thatsfit.com/2010/08/20/four-rules-to-grow-younger-stronger-sexier/#commentsFiled under: ,

Chris Crowley, Workman Publishing


If you're over 40 and still haven't found that single motivator to convince you to embrace exercise, how's this: the odds are in your favor that you've got another 40 years ahead of you, and if you're not strong, that's a really long time to feel frail and stale. This premise is the driving force behind the popular book series "Younger Next Year," by co-author Dr. Henry S. Lodge. Here are some of his straight-to-the point directives for making your life extraordinary and youthful all the way through.

Join a gym: Even though you may do non-gym activities like biking, skiing and running, you still need to drag yourself to a place twice a week to lift some weights so you can continue to build muscle. And FYI, curling three-pound dumbbells isn't weight training. "The weights should feel heavy and challenging and require you to engage your legs, back, arms and core. You should also have access to a variety of machines and props so you can work your muscles in all sorts of ways," said Lodge.

Which is the best gym for you? "The one you'll go to," he said. "In most cases, the gym closest to your home or office is best. That said, if you don't like that one, look farther away. Your muscles could care less where you go. Ideally you want a gym with members of all ages." And if you're self-conscious at first, the author promises you'll eventually get over it.

Work out -- hard: "The 'park further from the mall so you can walk more' advice is stupid," Lodge said. "Or it's a viable strategy if you're planning to die just short of your 70s. But for those of us who plan to live well into our 80s, a higher level of fitness is required."

It's true: All the science says your level of brain function, energy, optimism and sex drive is directly tied to your level of fitness. "Sure, being a little bit fit is better than being sedentary, but why stop there?" said Lodge. "That's like saying, what's the least good life I can have versus what's the best?" If you're not sure what vigorous, respectable exercise means -- and here's a hint: It's not a brisk walk -- take a spin class.

Celebrate your fit body and sharp mind: Obviously Helen Mirren knows she's a knockout in a bikini, and I'm guessing it makes her feel young and incredibly cool. Do the same for yourself. Whether you speed through your first tri or just feel sleek walking down the street, take pride in how you feel and appreciate your efforts. I take particular note when I bound up the subway steps while everyone around me is trudging and how sexy I feel when I'm drenched in sweat after a five-mile run. Maybe for you it will be noticing greater performance at work or an increased libido. Working out translates to a better version of you by a huge margin.

Just do it: You don't have to like the investment; you just need to like the reward. "When it's not fun, so what? You have to have the discipline to do unpleasant work sometimes. The bottom line is the payoff is enormous," said Lodge. "Your body's cell turnover provides you with brand-new muscle cells every 100 days. It's like getting a new body every few months. Whether that body is better or worse than the old one is up to you."

Learn how yoga can also help you live longer.

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]]>fit-after-40fitnesshealthy aginglook youngersex drivestay young tipsHolly St. LiferFri, 20 Aug 2010 12:00:00 EST65-Year-Old Has Hip Replacement Then Climbs Everesthttp://www.thatsfit.com/2010/07/16/65-year-old-has-hip-replacement-then-climbs-everest/http://www.thatsfit.com/2010/07/16/65-year-old-has-hip-replacement-then-climbs-everest/http://www.thatsfit.com/2010/07/16/65-year-old-has-hip-replacement-then-climbs-everest/#commentsFiled under: ,



Don Healy

When I heard that a guy from Greenwich Village named Don Healy had climbed Mount Everest for his 65th birthday, I assumed he was one of those lifelong, elite athlete types. I pictured him as an older Lance Armstrong. But that couldn't have been further from the truth. "I was pretty much a couch potato until I hit 61," he said. "I was never into sports and I never felt comfortable in a gym."

Healy had been slim all his life so he never thought much about fitness. Then he turned 60. "At that point I had gone up a couple of waist sizes and I started to feel sluggish," he recalled. His doctor also told him he had to get his blood pressure and cholesterol under control. So when a charismatic, 22 year-old colleague who was visiting with Healy at his New Hampshire summer house asked him to work out with him, he went along with it. "It was great timing. This kid comes along who's an extraordinary athlete and trains every day as part of his life. He had free weights, resistance bands, even his own pull-up stand. And even though I was his boss, he wouldn't take no for an answer if I tried to beg off." By the end of the summer, Healy had skimmed 15 pounds and had energy to spare. He was hooked.

That's when he decided he'd reach for his childhood dream: Climbing Mount Everest. But soon after, he fell off his bike and broke his hip. That only made him more determined. He had hip replacement surgery in October, 2007 and was back in training that January at the Sports Center at Chelsea Piers when he climbed the Gros Piton (2,600 feet) in St. Lucia. "Setbacks are a part of life but we shouldn't allow ourselves to be limited by them. They shouldn't become excuses for older people to take it easy. You're as old as you feel and you can do more than you think," said Healy. This past May 24, after a two month expedition that ended in a final eight hour trek in a blinding snowstorm, he reached the Mount Everest summit.

Healy's website, Everest Hip Hop, has this written across the home page: Age and physical setbacks need not be barriers to achieving one's goals. It's about the ability to replace limits. Hopefully he'll inspire you to embrace the notion that age really is just a number.

Healy's motivator was pursuing a childhood dream. Read about how an over-40 woman gets her juices flowing by running to help orphans with AIDS.

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]]>don healyDonHealyfit-after-40fitnessmens healthMount Everestmountain climbingHolly St. LiferFri, 16 Jul 2010 15:00:00 ESTFit After 40: Over 40 Stars' Stay-Slim Secretshttp://www.thatsfit.com/2010/06/18/fit-after-40-over-40-stars-stay-slim-secrets/http://www.thatsfit.com/2010/06/18/fit-after-40-over-40-stars-stay-slim-secrets/http://www.thatsfit.com/2010/06/18/fit-after-40-over-40-stars-stay-slim-secrets/#commentsFiled under: , ,

Steve Granitz, WireImage.com

If you read this column, it's likely you have a lot in common with Julia Roberts. She's over 40 (42), she's incredibly busy, and she's got a bunch of kids. Her metabolism is slowing just like the rest of ours, and after two pregnancies, her shape doesn't bounce back as fast as it might have a decade ago. Still, she's got a body a 30-year-old would kill for.

To find out how she does it, I spoke with her trainer, Kathy Kaehler. "Julia likes step aerobics so to modify her workout in her 40s, I ramped up the intensity by adding two-pound dumbbells," she said. "The extra weight pushes her heart to work harder so she burns more calories in the same amount of time -- and the resistance helps maintain muscle in her upper body. It also helps that for all the years I have known Julia, whether I am working with her or not, she finds the time to make exercise a priority."

Upping the sweat factor without adding time, along with a serious commitment to hoisting weights, are Kaehler's two defenses against aging. As soon as 50-year-old Kris Jenner entered menopause, she started gaining belly fat. To slim down the Kardashian sisters' mom, Kaehler switched Jenner's emphasis on cardio to a focus on total body strength training. "At this age, it's not about losing fat as much as rebuilding muscle and bone loss," said the former Today Show fitness correspondent. "Cardio is still important -- think 20 minutes of high intensity bouts almost every day. But strength training three times a week is the real priority as you age."

Kaehler also works with 57-year-old eternal bombshell Kim Basinger. "Her challenge is a little different -- sometimes she can overdo her commitment to exercise, and that's not always a good thing," said Kaehler. "She's determined to stick to her routine and she can be too hard on herself, both of which can lead to burnout and the risk of overuse injury. She needs to be reminded that a rest and recovery day is actually part of the process. She's the same with her nutrition plan. I often tell her it's okay to indulge, it's not going to derail you!" (The trainer's favorite indulgence: The new low-cal Breyers Smooth & Dreamy bars and sandwiches.)

Looking for more over-40 stay slim secrets? See what you think of 46-year-old Marisa Tomei's latest fitness DVD.

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]]>celebrity fitnessfit-after-40healthy agingjulia robertsKathy KaehlerKim Basingerkris jennermarisa tomeiover 40Holly St. LiferFri, 18 Jun 2010 12:00:00 ESTWhy Yoga Helps You Live Longerhttp://www.thatsfit.com/2010/05/21/why-yoga-helps-you-live-longer/http://www.thatsfit.com/2010/05/21/why-yoga-helps-you-live-longer/http://www.thatsfit.com/2010/05/21/why-yoga-helps-you-live-longer/#commentsFiled under: , ,

Flickr, sunsinger

Although the commercial advertising the alarm device LifeCall with its infamous line, "I've fallen and I can't get up!" still makes me laugh, fear of falling is a serious matter for many older people. Now, Indiana University researchers have found that yoga can reduce that fear. "Our study found yoga increased lower body flexibility and that directly resulted in less fear and a boost to their physical confidence," said Marieke Van Puymbroeck, assistant professor in Indiana University's School of Health, Physical Education and Recreation.

The study involved 14 men and women with an average age of 78, who all said they found themselves in situations where they were afraid they'd fall. After 12 weeks, they reported a six percent fear reduction. They also had increased range of motion, better balance and a 34 percent increase in lower body flexibility. To reap similar results, practice a gentle Hatha-type yoga two to three times a week, said Van Puymbroeck.

Earlier this year, another study found a regular yoga practice may lower the blood compound cytokine interleukin-6 (IL-6), a marker of inflammation that normally rises due to normal aging and stress. Too much IL-6 can contribute to heart disease, stroke, type 2 diabetes, arthritis and other age-related conditions. The female participants with an average age of 41 were divided into two groups, novices and experts. The experts had practiced yoga regularly for at least two years. After performing a series of stressful tasks, the results showed the novices had levels of IL-6 that was 41 percent higher than the yoga vets. So the bottom line on this one is that "the anti-inflammatory benefits may only begin after a consistent practice," said Dr. Janice Keicolt-Glaser, professor of psychology and psychiatry and the Ohio State University College of Medicine in Columbus.

There also appears to be a link between loose limbs and healthy arteries. When researchers had participants do a standard sit-and-reach test they found flexibility was a good predictor of artery stiffness among middle age and older people, but not among the younger group. Arterial stiffness increases with age and puts you at cardiovascular risk but healthy blood vessels are elastic which helps to moderate blood pressure. "It's possible that stretching exercises can set into motion physical reactions that slow down arterial stiffening," said study author Kento Yamamoto. To find out he is currently conducting another study to learn how a six-month stretching program affects arteries in over-40 year-olds.

New to yoga and want to ease in slowly? Try these five Tibetan rites.

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]]>anti-agingbalancefit-after-40flexibilitystabilityyogaHolly St. LiferFri, 21 May 2010 14:00:00 ESTNew Guidelines for Athletes Over 50: Bring It On!http://www.thatsfit.com/2010/05/14/new-guidelines-for-athletes-over-50-bring-it-on/http://www.thatsfit.com/2010/05/14/new-guidelines-for-athletes-over-50-bring-it-on/http://www.thatsfit.com/2010/05/14/new-guidelines-for-athletes-over-50-bring-it-on/#commentsFiled under: ,

elderly man playing tennisWhen it comes to fitness in this country, there's a bit of a paradox going on. While Americans in general continue to be sedentary, a growing number of older adults are in the best shape of their lives. To specifically address the needs of these aging athletes, the American College of Sports Medicine released their first set of physician guidelines in April for "active individuals over 50."

According to exercise experts, the development of these guidelines was prompted by a recent cultural shift about our perception of aging. "We used to associate old age with buying a rocking chair and taking it easy. Today it's not unusual to hear of a 75-year-old training for a marathon," said Wojtek J. Chodzko-Zajko, professor and exercise physiologist at the University of Illinois at Urbana-Champaign and an ACSM spokesperson. "Doctors want to be able to offer advice to help 50-plus athletes push themselves to their limits."

This report targets a group of baby boomers who have been physically active all their lives and have no intention of slowing down -- not those who only do the minimum 30-minute walk.

While stories abound about octogenarian triathletes, those over 50 are embracing other sports in droves, too. According to the National Sporting Goods Association, participation in skateboarding and ice hockey among the 45- to 54-year-old population shot up over 200 percent between 1998 and 2007. Mountain biking increased 72 percent.

Among the recommended guidelines, physicians should have thorough knowledge of common overuse injuries such as Achilles tendonitis, lumbar spine stenosis, rotator cuff tears, elbow injuries and osteoarthritis to the hip, knee and shoulder. Therefore, make sure your internist is up on all of these or consider getting yourself an orthopedist. Since the most common cause of sudden death in master athletes is a heart attack, any personal or family history of cardiac issues may warrant additional ECG testing than for the non-athlete. Automatic external defibrillators should be available at all sanctioned masters athlete sporting events, along with personnel trained in cardiopulmonary resuscitation.

The report also said that physicians should recommend resistance training to address age-related decline in muscle mass and strength. Chodzko-Zajko suggests taking it one step further: Tailor the weight plan for your specific sport whether it be golf, tennis or running. Strengthening the appropriate muscles helps ward off injury more effectively. Also 50-plus athletes who normally work out at a high intensity level should get periodic "pre-participation evaluations" to examine the individual's "cardiovascular, musculoskeletal and neurologic systems."

Check out the grueling weight training routine over-40 star Robert Downey, Jr. endured to bulk up for Iron Man 2.

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]]>aging athleteChodzko-Zajkoexercisefit-after-40fitnesshealthy agingover 50physical activityHolly St. LiferFri, 14 May 2010 11:00:00 ESTDr. Oz's Longevity Plan For the 50-Plushttp://www.thatsfit.com/2010/05/03/dr-ozs-longevity-plan-for-the-50-plus/http://www.thatsfit.com/2010/05/03/dr-ozs-longevity-plan-for-the-50-plus/http://www.thatsfit.com/2010/05/03/dr-ozs-longevity-plan-for-the-50-plus/#commentsFiled under: , ,

AARP Dr. OzDr. Oz is certainly not lacking in enthusiastic followers of his healthy living and lifestyle advice. But recently, the favorite physician focused on a new market by teaming up with AARP Magazine and creating a six-month plan for increasing longevity.

Oz, who himself is on the verge of turning the big 5-0, provided the publication, which focuses on the 50-year-old-plus population, with a regimen that features 18 stretching, strength and balance exercises, most of which can be done at home, according to Reuters. Oz also provided dietary guidelines and checklists to the magazine. The staple of the plan is a daily, 30-minute walk.

"This six month plan is designed to be a gradual process that will put you on the road to a longer, healthier life," Dr. Oz told AARP. "Consider it as a long journey in a car with a friendly GPS system. You might make a wrong turn along the way, but you simply take the next available U-turn to correct your course. It is meant to allow you to 'recalibrate' without judgment."

Here's a preview of a few of Dr. Oz's exercise tips from the May/June 2010 issue of AARP (these steps are found in month three of the plan):

Week 1: Boost your aerobic activity by stepping up the pace of your walking -- you should be breathing fairly hard -- and by adding 3,000 more steps each day.

Week 2: Add a short, 10-minute strength-training program to your routine. Start with scissor legs, then add exercises to strengthen your shoulders, arms and legs.

Week 3: This week, start each day with a 10-minute stretching session. Flexibility is key to ensuring that you don't injure yourself as you increase your physical activity. You'll want to stretch your chest, back, abdominals, hips and hamstrings.

Week 4: Our sense of balance is coordinated by three things -- our proprioception (which is our brain telling us where we are in space), our vision and our hearing. As we age, our ability to integrate the signals from these three systems declines. But it takes only a few minutes a day to fine-tune it.

The magazine also includes 6-Month Plan Daily Checklist:

Walk 30 minutes: Working out has benefits for your heart, weight, even your sex life. It may also help stave off Alzheimer's, new research finds.

Brush and floss: Brushing removes only about 60 percent of the germs from between your teeth.

Drink two cups of green tea: Green tea may lessen the risk of some cancers, plus it lowers cholesterol levels.

Take 400mg of DHA omega-3s, 1,000 IU vitamin D, and 1,000mg calcium: Omega-3s diminish cognitive decline; calcium and vitamin D boost bone density.

Sleep seven to eight hours a night: Our bodies use downtime to repair cells, process information, and raise growth hormone levels, which can up bone density and decrease body fat.

Meditate for five minutes: Yoga, prayer, meditation -- they're all key to reducing stress and finding purpose (more on these in Months 4 and 5).

Find out how one That's Fit editor fared when she tried living Dr. Oz's 10 Commandments for Weight Loss.

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]]>aarpaarp magazinedietdr. ozfitnesshealthyplanweight-lossVanessa VoltolinaMon, 03 May 2010 15:00:00 ESTWhy You Need Pilates Over 40http://www.thatsfit.com/2010/04/20/why-you-need-pilates-over-40/http://www.thatsfit.com/2010/04/20/why-you-need-pilates-over-40/http://www.thatsfit.com/2010/04/20/why-you-need-pilates-over-40/#commentsFiled under: ,

pilatesRecently, I've developed this posture that one trainer dubbed "a jutted forward lean." It's more than a round-shouldered slouch. My head and neck protrude and it's wreaking havoc on my upper back, neck and jaw. I found out this is a common over-40 condition, another by-product of gravity's pull and the accumulation of years of angling forward.

"We lean forward when we're pregnant, sitting at a keyboard for too long, carrying heavy shoulder bags and children or even texting. Eventually, this all takes its toll on our posture," said Los Angeles-based Pilates guru Karen Schwalbe-Jones. "Over time, chest muscles shorten and back muscles get elongated to accommodate this forward flexion." Translation: Ignore it, and before you know it you've got chronic pain or worse: You've entered pre-Dowager's Hump territory.

Perfect posture and Pilates go hand-in-hand, so since I sit for a living and don't have time to squeeze Pilates classes into my fitness schedule, I asked Schwalbe-Jones to give me three exercises that I could do throughout my workday. These moves open up the chest and tighten and strengthen the back. And of course, since it's Pilates, I expect sleeker abs.

  • Swan: Lie face down on a mat, legs extended, hands under shoulders, elbows touching sides, head facing forward. Be aware that your shoulders are relaxed and down, not hunched up by ears. Engage your abdominal muscles, lifting your belly button up and away from the mat. Keep your ab muscles lifted throughout the exercise. Inhale and lengthen your spine, while engaging pelvic floor, inner thighs, hamstrings and glutes. (Not only does this tone, it helps support your lower back.) Press your forearms and hands into the mat and raise your torso into a long upward arch, keeping hips grounded. Elbows are close to the body, head stays in line with spine by keeping your chin an apple's width from chest. Protect your lower back by sending your tail bone down toward the mat. Exhale, but keep your abdominals lifted as you release the arch returning your torso to start in this sequence: Low-belly, mid-belly, low-ribs, chest and shoulders. Repeat three to five times using an even, flowing breath to support the movements.

  • Back Support: Sit tall with legs extended, hands directly under shoulders, palms flat on floor, fingers pointing front. Relax your shoulders by rotating them back and down. Feel how that opens your chest. Inhale. On the exhale, lift your pelvis and create a long line from ankle to head. Aim to do this by activating your glutes, abs and back extensors to open hips and stabilize. Pause briefly at the top of the move. Notice the openness of your chest and hips, and the supported length of your body. Inhale to fold just at the hip joint and place your butt back on the floor, keeping shoulders down as you do. Repeat six to eight times.

  • Swimmer: Lie facedown, legs together. Stretch arms forward, keeping shoulders away from ears. Pull abs in so that you lift your bellybutton up and away from floor while keeping pubic bone down. Lift head and lengthen neck as you extend your arms and legs so far in opposite directions that they naturally come off floor (Superman position). Continue to reach your arms and legs out very long from your center as you quickly pulse up and down alternate right arm and left leg, then left arm and right leg. Coordinate your breath with the movement so that you are breathing for a count of five pulses in and then five pulses out. Rest then repeat two more times.

If you want to go high-tech, there is the iPosture, a gadget you wear as a pendant and mild vibrations tell you when you're starting to slouch.

Want more? Discover other moves you can add to your workout routine to blast that slouch.

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]]>anti-agingbackfit-after-40Karen Schwalbe-JonesneckpilatespostureslouchHolly St. LiferTue, 20 Apr 2010 13:00:00 ESTNew Study Says You Need an Hour of Exercise Everydayhttp://www.thatsfit.com/2010/03/24/exercise-guidelines-hour-workout-a-day/http://www.thatsfit.com/2010/03/24/exercise-guidelines-hour-workout-a-day/http://www.thatsfit.com/2010/03/24/exercise-guidelines-hour-workout-a-day/#commentsFiled under: ,

Many of us have a hard time carving out 30 minutes a day, 5 days a week for exercise. Now, a new study reveals women over 40 may need to spend considerably more time working out just to maintain a healthy weight.

Brigham and Women's Hospital (BWH) researchers followed more than 34,000 healthy American women for 13 years to examine who kept weight off and reported that those who were active for an hour a day maintained their weight, while their less-active counterparts didn't.

Don't get frustrated just yet. The findings don't mean you need to live in the gym just to button your pants.

"What this study says, especially in women over 40, is that you have to honor the energy in-calories burned equation," said Pamela Peeke, M.D., the author of "Body for Life for Women" and a spokesperson for the American College of Sports Medicine. "Most women after the age of 40 are not doing anywhere near the level of physical activity that they need, and they're eating like they're 20-year-olds."

Metabolism peaks in your 20s and declines after, explains Peak. By the time you're 40, if you haven't modified your eating habits to accommodate your decreased caloric need, you're setting yourself up for weight gain.

"Women just need a reality blast," Peeke said. "You can't eat with abandon, go to jazzercise three days a week and expect to cut calories. That doesn't work."

So, what are you supposed to do?

Reign in your calories by satisfying cravings with smaller, nutrient-rich portions. For example, opt for one decadent piece of chocolate over a bag of M&Ms.

And, yes, you'll have to burn more calories. But logging in 60 minutes of exercise doesn't have to mean hour-long sweat sessions at the gym. It does mean you'll have to increase the intensity at which you complete daily activities. Two brisk 15-minute walks with your dog eliminates half of that 60-minute quota. If you walk to get your lunch instead of ordering it, you've got even less of a workout waiting for you at the end of the day.

The hour-long workout guideline isn't new to those who study exercise and obesity according to John M. Jakicic, Ph.D., who serves as the Director for the University of Pittsburgh's Physical Activity and Weight Management Research Center. An hour of exercise per day is already recommended for children. Additionally, the study supports similar findings that have been presented, but used smaller numbers of test subjects or were shorter in length.

Are you still stressed about the new guidelines? According to the American Heart Association, a half hour of exercise a day five days per week will still give you health benefits like cutting your diabetes and cancer risk while improving your heart health.

"These findings shouldn't obscure the fact that for health, any physical activity is good, and more is better," I-MinLee, M.D., ScD, study researcher said in a press release. "It is important to remember that weight is only one aspect of health."

Not convinced? Check out Vanessa Williams' tips to stay fit after age 40.

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]]>exercise guidelinesI-Min LeeJohn M. Jakicicmaintain weightPamela Peekeweight gainweight gain after 40Amber GreviskesWed, 24 Mar 2010 16:00:00 EST80-Year-Old Buzz Aldrin Makes His 'Dancing' Debuthttp://www.thatsfit.com/2010/03/22/buzz-aldrin-on-dancing-with-the-stars/http://www.thatsfit.com/2010/03/22/buzz-aldrin-on-dancing-with-the-stars/http://www.thatsfit.com/2010/03/22/buzz-aldrin-on-dancing-with-the-stars/#commentsFiled under: , ,

buzz aldrin and ashley costa on dancing with the starsForty-one years ago, Apollo 11 astronaut Buzz Aldrin became the second man to set foot on the moon and the first to also do a spacewalk. Now, he's the oldest male contestant on "Dancing with the Stars," which premieres tonight on ABC. That's Fit talked to the NASA veteran about prepping for the show, rapping with Snoop Dogg, and what he's doing to stay in shape.

That's Fit: You've certainly accomplished enough in your life to merit resting on your laurels. Why did you decide to take on this new challenge?
Buzz Aldrin: The opportunity came through a publicist who's been helping me promote my new book, "Magnificent Desolation." I saw this as a chance to get more people reading it. I think the bit of history I talk about there is important. The moon landing was almost 50 years ago, and I believe we're capable of more milestones in the coming decade. This year, I'm helping to keep space on people's minds with "Dancing with the Stars." Next year, who knows what I'll be doing. One other thing -- my wife likes to go out and dance, so I think that the show is a good endeavor for me to be a part of.

TF: In general, how do you stay fit? What's your secret to having so much get-up-and go?
BA: Well, I certainly haven't been working out the way that I did when I was in the astronaut business. There are 23 flights of stairs to the helicopter pad on top of building where I live, so I climb those every now and then. I'm a non-smoker and haven't been drinking for 31 years. My wife is also very health-conscious about our diet. We avoid sugar, and stick to fruits, green vegetables and proteins. And I do love epsom salt tub baths from time to time. I'll tell you, sometimes I even do interviews in the bath -- though not this one.

TF: Did you notice anything from your NASA training influencing how you prepared for the show? Anything similar to how you prepped for Apollo 11?
BA: People are always surprised to hear this, but back when I was an astronaut, there were no standardized physical fitness regimens or check-ins leading up to our missions. Once you were selected, it was up to you to figure out what to do, be disciplined about it, and hope it was working. For the show, my partner, Ashly Costa, and I train for up to four hours every day. Not too long ago, my wife and I had to go to New Zealand for a few days and Ashly joined us so we could keep up the momentum. I figured out that the way the time differences work we had two Saturdays, one in New Zealand and one here in L.A., and I suggested we train twice that day. But I was vetoed on that one.

TF: Since you started all your intense dance training for the show, have you observed any differences in your body, mind or energy?
BA: Absolutely. You're doing this whole choreographed routine in a few minutes, so you really have to use your memory and be multi-tasking with your thinking to get different parts of your body to go in different directions. As we mature, I really feel it's necessary to keep the mind active and to have a couple of things going on at the same time like that. I can already say I've noticed that my brain seems quicker and more in-control at organizing thoughts. I also may need to put some new holes in my belt -- my pants are getting a little big.

TF: Are there any other new sports you've taken up later in life?
BA: I started playing golf here in California and I soon realized something: When you commit to a day of that, you need to go out with people with the same interests. And there just aren't that many former fighter pilots in L.A. I did take up skiing, though, when I was about 50. I'm not the most coordinated, but I make it through the racing gates.

TF: This isn't your first foray into pop culture -- last year you made a rap video with Snoop Dogg and Quincy Jones. Anything else we should be looking out for?
BA: "The Rocket Experience" was another thing I did to get people, especially kids, excited about space. It was great, and at the time I was pretty happy just to have been able to keep time with the music. Now, I'm working on an iPhone application to help people learn about science, technology and space travel.

TF: Cutting to the chase: What's your favorite dance move -- and who's your biggest competition?
BA: I like the smooth, flowing motion that we're rehearsing in the foxtrot. And there's a lot going on with the cha cha, like sudden turns and spins with your arms out. You're quite literally on your toes, and even the shoes are made taller and narrower. Overall, I'm really concentrating on my own performance and not looking over my shoulder. Though when I was up in Vancouver for the Olympics, and I got to meet Evan Lysacek. He's big competition.

Think Aldrin's prediction is on the money? Last week, we got Olympic gold medalist Evan Lysacek's own take on his chances.

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]]>buzz aldrindancedancing with the starsdwtsfit-after-40Sara Reistad-LongMon, 22 Mar 2010 15:00:00 ESTHow I Lowered My Cholesterol by 60 Points Without Medshttp://www.thatsfit.com/2010/03/19/how-to-lower-cholesterol-without-medication/http://www.thatsfit.com/2010/03/19/how-to-lower-cholesterol-without-medication/http://www.thatsfit.com/2010/03/19/how-to-lower-cholesterol-without-medication/#commentsFiled under: , ,

hollt st. liferIt all began two Thanksgivings ago. A few weeks before, my doctor had put me on a statin after my cholesterol hit 286. But it irritated my stomach and I had stopped taking it. That night, my then 20-year-old daughter had an idea: "Why don't you try eating like me for a few months and see what happens?"

Eating like Lexi meant becoming a vegan -- no meat, fish, poultry, dairy or eggs -- not a diet I could embrace for long. But I thought she was onto something, so I decided to swear off red meat and dairy for three months except for the two-percent milk I put in my coffee.

I was shocked when my number went down to 260. Less than two years later I got my latest count after last week's physical: 225! Over the last six months I'd incorporated two other proven LDL reducers -- 2,000 to 4,000 mg a day of fish oil and a few bowls a week of oatmeal. This little experiment was actually working.

Internists and cardiologists have long touted limiting intake of saturated fats in an effort to reduce cholesterol and I tried that first. But limiting is too vague a directive and as a result, it didn't make much difference. "In order to see real results when you have a genetic predisposition like you do, you have to do it all and that includes exercise, which you were already doing, taking supplements and adopting a stricter diet," said my own doctor, Dr. John Getsos.

Before you assume that steering clear of burgers and grilled cheese sandwiches is too depriving, believe me, it's not hard at all. Note that I said steer clear, not give up. All you need to do is pick up the book, "The Flexitarian Diet," and you're on your way.

The author, registered dietitian Dawn Jackson Blatner, offers up simple substitutes while not expecting you to completely forego a juicy steak here and there. In fact, the actual definition of a flexitarian is "a vegetarian who occasionally eats meat." Last night I had two slices of my son's homemade whole wheat pizza with low fat mozzarella and a little pepperoni on top.

Dr. Getsos told me to add in a daily dose of red yeast rice and I plan to get right on it. In a study conducted by a conglomerate of researchers from Pennsylvania, one group was given Zocor, the other group fish oil and red yeast rice supplements. The alternative treatment group experienced a 42.4 percent reduction in LDL (the bad cholesterol), and the statin group experienced a 39.6 percent reduction. Members of the supplement group also had a substantial dip in triglycerides, another nasty form of fat found in the blood - and they lost more weight. If like me, your cholesterol is too high and you're either having trouble tolerating the cholesterol-lowering meds, you've got safety concerns, or you just don't like the idea of taking drugs long term, chat with your doctor about options to try lowering your cholesterol through your diet. You may also have the added benefit of dropping a few pounds as you cut back on the calories from fat in your diet.

Take this cholesterol quiz to see how much you really know.

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]]>cholesteroldietfit-after-40ldlred yeast riceHolly St. LiferFri, 19 Mar 2010 11:00:00 ESTVanessa Williams Shares Her Fitness Tipshttp://www.thatsfit.com/2010/03/15/vanessa-williams-shares-her-fitness-tips/http://www.thatsfit.com/2010/03/15/vanessa-williams-shares-her-fitness-tips/http://www.thatsfit.com/2010/03/15/vanessa-williams-shares-her-fitness-tips/#commentsFiled under: ,

Vanessa Williams, 47, has a body that women half her age envy. As if that wasn't enough, she's smart, sexy, confident and talented.

How does the mother of four manage? By setting priorities and multitasking well, she told Prevention, which features Williams on its April cover that hits newsstands today.

One key to her ageless look is her glowing, wrinkle-free skin, which has become healthier as she learned to stop stressing out about the future.

"The older I get, the more I realize that there's less to stress about," Williams told the magazine. "I'm happy to be alive and surrounded by my family. I'm grateful for everything that I've achieved in life and everything that I have been given. When you approach each day with gratitude, it's a lot easier to not be stressed."

For those of us who are continually stressed about our appearance, Williams' top six diet and fitness tips will leave you with one less concern.

1. Cut down on portions. The mom knows she's in trouble when her kids ask her to make their favorite dishes like waffles, pancakes and French toast. Instead of gorging on the goodies, she pushes her plate away when she starts to feel full.

2. Choose new fitness classes. Williams trained with (Pilates guru) Mari Winsor "before people even knew how to spell Pilates." Her strong core has helped her balance her entire body, improve her posture and gives Wilhelmina Slater, her "Ugly Betty" character, the confident walk that makes Betty, Mark and even Daniel tremble.

3. Lift weights. When Williams turned 40, she realized that her cardio, yoga and Pilates workouts weren't going to help her maintain her muscle tone. She added strength training to her regular routine and noticed a difference. "It's one thing to be in shape and thin," she said, "but it's also great to have definition."

4. Take advantage of the seasons. Walking outside in the summer can easily get you out of a workout rut. Williams hikes in the wooded, hilly area where she lives and knows that bringing along a pet can turn a calm stroll into an intense interval workout when your four-legged friends take off after squirrels and other creatures.

5. Enjoy it. Williams sticks to her three-day-a-week treadmill routine, but also mixes it up when she can by adding salsa, which she first learned in 1997 while working on "Dance With Me."

6. Be realistic. After having four kids, Williams has kissed thoughts of her once-dreamed-of washboard abs goodbye. Instead, she's happy with her health and knowing her body will be at its best for years to come.

If you're looking for more celebrity inspiration, check out how Kelly Osbourne dropped 42 pounds. Visit our friends at Stylelist to read about how three over-35 celebs look their best.

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]]>preventionugly bettyvanessa williamsAmber GreviskesMon, 15 Mar 2010 16:00:00 ESTFit After 40: Less Pain, More Gainhttp://www.thatsfit.com/2010/02/19/fit-after-40-less-pain-more-gain/http://www.thatsfit.com/2010/02/19/fit-after-40-less-pain-more-gain/http://www.thatsfit.com/2010/02/19/fit-after-40-less-pain-more-gain/#commentsFiled under: ,



Tight lumbar? Sore knees? Overworked rotator cuff? At this point in our active lives, we've all got some nagging pang that holds us back from burning as much fat and calories as possible. For me, it was overdoing it in a kickboxing class that inflamed a hip joint. For you it might have been a benign-looking yoga posture. Regardless, there's a lot you can do to prevent the pain before it starts, especially as you age.

Stay loose: "When you're continually tight and not functioning at one hundred percent in one area, other looser parts get overworked in order to compensate," said Lynn Millar, professor of physical therapy at Andrews University in Berrien Springs, Mich. "The eventual results are pain and possible injury." Common tights spots are shoulders, hamstrings, lower back and hip flexors. According to an article published in the IDEA Fitness Journal, flexibility decreases up to 50 percent with age. In one study of 1,000 elderly folks, shoulder abduction decreased gradually, reaching about 25 percent compared to the younger set.

Pop pills: Even if you're careful during your workouts, osteoarthritis is a common condition that can come with stress on the joints over time. Meds can lessen the pain around the joint and improve mobility. Ibuprofen and naproxen are effective but take gingerly; regular use can lead to cardiovascular dysfunction and gastrointestinal bleeding. If you need relief on a daily basis, consider the supplements glucosamine and chondroitin as alternatives. Many people swear by them, however, newer studies have found they don't relieve pain or stiffness.

Listen to your body: "Yes, exercise causes aches and as we age, they become a part of everyday life. But if a pain doesn't go away with rest, or progressively gets worse, then you need to see your physician," said Millar. There are other factors to heed, also. "Dehydration and constantly sitting can make you more achy. And overdoing it's another big one. If you're not sure of your fitness level, it's better to do less than you think you're capable of to prevent problems."

Find out more about spinal manipulation by a chiropractor, which is another option for chronic low back pain suffers.

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]]>anti-agingexercisefit-after-40pain managementstretchingsupplementsHolly St. LiferFri, 19 Feb 2010 11:00:00 EST