Fitness focusShake up that body fat

By MaryAnn Molloy

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 21 24 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.