Fitness focus - Shake up that body fat

MaryAnn Molloy is an
ACSM-certified personal
trainer who runs Healthy
Body, Fit Mind of South
Portland, which helps
baby boomers and seniors
with fitness, weight loss
and lifestyle management.
Contact her at maryann@
healthybodyfitmind.com,
call 767-4499 or visit www.
healthybodyfitmind.com

According to studies,
excess body fat is a major
contributor to many
chronic illnesses such as
diabetes, arthritis, high
blood pressure, heart
disease and cancer.
For women, studies
have shown that excess
body fat can contribute
to breast and uterine
cancer.

Since October is
National Breast Cancer
Awareness Month, it's
a good time to learn or
remind ourselves what
can be done in areas of
prevention. Pre-emptive
health measures can be
taken, especially with
body fat, which can be
controlled through regular
exercise and activity.

For women, the
dangers of body fat can
be further complicated
by hormonal changes
during and after menopause.

Research has
shown that estrogen
accumulating in fat tissue
potentially increases
the risk of cancer-cells
forming. Therefore, it is
also important to lose
fat, not just weight. An
acceptable health range
of body fat for women
is 25-31 percent. An
optimal fitness range
of body fat for women
is 2124 percent. This
makes both cardiovascular
exercise (aerobic)
and resistance/strength
training (anaerobic)
equally important in the
defense against diseases
like breast cancer.

To be sure you are
getting the right amount
and type of exercise,
the American College of
Sports Medicine and the
American Heart Association's
Physical Activity
Guidelines for Healthy
Adults under 65 recommend
moderate-intensity
cardiovascular
activity for 30 minutes a
day, five days a week, or
vigorous cardiovascular
activity 20 minutes a
day, three days a week.

The recommendation
also specifies eight to 10
resistance-training exercises,
performing eight
to 12 repetitions for each
exercise, twice a week.
Moderate intensity
means working hard
enough to raise your
heart rate and break
a sweat, yet still being
able to carry on a conversation.

It should be
noted that to lose weight
or maintain weight loss,
60 to 90 minutes of
physical activity may be
necessary. The 30-minute
recommendation is
for the average healthy
adult to maintain health
and reduce the risk of
chronic disease. These
recommendations can
help women achieve optimal
health and quality
of life by making regular
exercise and activity
part of their prevention
plan.

Here are some tips
regarding exercise and
diet women can use to
safeguard their health:

• Start small. Doing
three, 10-minute sessions
of cardiovascular
activity in one day has
the same cumulative
effect as one, 30- minute
session. Break it up to
accommodate your time
and/or your current
level of ability.

• Make it part of
your daily routine. Get
dressed, have breakfast,
brush your teeth,
work out. If it becomes
a habit, chances are you
won't skip it.

• Involve others.
Exercise with a friend,
neighbor, family member,
dog.

• Expensive equipment
or gym memberships
are not necessary.
Walking, biking, swimming,
playing tennis
and doing body weight
exercises such as push
ups are just as effective.

• Modify your favorite
recipes by decreasing
the fat.

• Always have a bottle
of water with you and
drink it.

If you are not sure
how to begin an exercise
program, consult an
exercise professional. Be
sure to obtain medical
clearance from your
physician.