JANUARY 2004 Health Report

Fitness by the decade

As we grow older, we find we have to exercise differently than we did when we were younger. Here are some guidelines to follow for each age group.

In your 20s & 30s. Strive for 30 minutes to 60 minutes of cardiovascular exercise per day, along with strength-training sessions 2 to 3 days per week. Making your bones denser at this age lessens your risk of osteoporosis later. You can accomplish this through weight training and weight-bearing aerobic activities such as running and stair climbing.

In your 40s. After age 40, most women lose
a quarter pound of muscle (and gain the same amount of fat) each succeeding year. Fight back with weight training, and continue your aerobic workout. You can break up a 30-minute routine into 10-minute mini-workouts. Take a yoga or Pilates class to keep your body limber and toned.

In your 50s and beyond. Keep up your 30 minutes to 60 minutes of aerobic exercise, but you can include more moderate activities such as walking. Stick with the strength training 2 to 3 times per week.

Don't think it's too late to start an exercise program. According to the Journal of the American Medical Association , women age 65 or older who increased their physical activity levels cut their risk in half of premature death from any disease.

—adapted from O, The Oprah Magazine

Remedying some of those common ailments

Some of the old wives' tales are true when it comes to remedying common ailments. The next time you find yourself with these symptoms, try these tricks.

• A bloody nose. Don't tilt your head back—this could make blood flow into your lungs, leading to pneumonia. Instead, pinch just above the nostrils with your thumb and index finger, and hold for at least four minutes until the blood clots. Sit down, avoid blowing your nose for several hours afterward and don't drink hot liquids, as these could trigger more bleeding.
• A sneeze. When you feel that first tingle, pinch the tip of your nose. If you tend to have long sneezing jags, blow your nose frequently to clear your nostrils of irritants. And never try to stop a sneeze once it starts—it could cause a nosebleed or damage your eardrums.
• Hiccups. These time-tested methods actually work. Try breathing into a paper bag, swallowing dry bread, biting into a lemon or pulling gently on your tongue.
• Heartburn. If you don't have antacid, mix half a teaspoon of baking soda with 4 ounces of water and drink it. This will neutralize the stomach acids that back up into your esophagus. Drink the mixture as needed every two hours.
• Frostbite. Immediately get out of the cold and warm up the area with a blanket, mittens or dry socks. If that doesn't help, soak the frostbitten area in lukewarm (not hot) water, or wrap it in a washcloth that has been dipped in warm water and wrung out.

If symptoms persist, see your doctor.

—adapted from Good Housekeeping

The benefits of tea

If you want a more healthful drink than your usual morning coffee but don't want to give up the caffeine, try tea. Tea comes packed with polyphenols, compounds that can combat cavity-inducing enzymes and the bacteria that cause bad breath. According to research from the Beth Israel Deaconess Medical Center in Boston , regular tea drinkers are more likely to survive heart attacks. Another study conducted by Oregon State University has found that polyphenols may shrink colon tumors.

• To reap the full benefits of polyphenols, drink black, green or white tea. Herbal teas don't contain the compounds, and decaffeinated teas contain only a few.
• Make your tea strong (steeping for at least three minutes), and forgo the sugar and milk for the freshest breath. Try to incorporate one to three cups per day.

—adapted from Ladies' Home Journal

Safety tips for snowboarders

Snowboarding has become a popular sport for kids and adults alike. As its prominence has risen, so has the need to outline safety guidelines to reduce injuries.

• Make sure you are properly trained, and don't try any moves that are beyond your ability.
• Progress slowly. Working up to advanced maneuvers will prevent injury.
• Wear protective equipment, including a helmet (designed specifically for the sport) and wrist, elbow and kneepads.
• Keep physically fit during the preseason and warm up before hitting the slopes.
• Dress appropriately and in layers. Wear warm, closefitting and waterproof clothing.
• Always go with a partner in case you get hurt.
• Rest if you get tired. Fatigue leads to weakened muscles and loss of concentration.
• Never drink alcohol on the day you are snowboarding. Even one drink can impair your coordination and judgment.

—adapted from the Canada Safety Council