Weekly Health Tips for the month of February
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February 11, 2007- All About YOU: Stand Up Straight

One of the easiest ways to strengthen your abdominal muscles -- and support your back -- is through good posture.

You may feel like you're already standing straight, but in reality, most of us stand like the Leaning Tower of Pisa. Practice good posture by
bringing your head and neck back. The key element is breathing in to tighten your gut. That's the component that lifts your chest and will give
you Marine-like posture.

Sometimes the smallest changes in your life can lead to the biggest results. Sucking in your gut while you do crunches, or even when you take
the elevator, is a good example. It helps your body not only look younger-- by skimming a couple of inches off your middle and adding them to your
lungs/chest -- but it also helps your body get stronger, because you're engaging your abdominal muscles.

Here are the five steps to perfect posture:
1. Pull your shoulder blades back slightly toward each other and down away from your ears.
2. Lift your chest up and out.
3. Pull your head back just enough to keep it in line with your spine.
4. Position your pelvis or hips to create or maintain a natural arch in your lower back.
5. Pull your belly button in toward your spine without changing or tilting your hips or losing the arch in your lower back.

Source: The Real Age Workout, ©2006

February 18, 2007- 3 Home Remedies for Heartburn

Heartburn is no walk in the park. But a walk in the park may be just what the doctor ordered.

A stroll can help soothe reflux, chronic heartburn that is caused by acid backing up into the esophagus. According to one study, walking for an hour
after a fatty meal helped minimize the spill and the burn. Another home remedy?

Sometimes nothing says relief like a bottle of antacids. But if you don't have one handy, you have other options. Here are three easy home remedies
for soothing heartburn symptoms:

1. Take a walk. When people with reflux walked for an hour after eating a big breakfast, the amount of time that stomach acid was in contact with
the esophagus was cut by 17 percent compared to the people who just sat for several hours after the meal. But the benefit only lasted as long as
the walking did, so you may need to walk to the drugstore to get your Tums.

2. Chew gum. This home remedy has a longer shelf life. People who chewed gum for an hour after a meal had less reflux for the remaining 4 hours of
the study. But don't chew peppermint gum. Mint is a common heartburn trigger -- it may relax the esophageal sphincter that's supposed to help
keep stomach acid from spilling back up into your esophagus.

3. Drink milk. Some people find relief by sipping a small amount of milk every 1 to 2 hours to help wash acid back down into the stomach.

Source: Alimentary Pharmacology & Therapeutics, ©2006

February 25, 2007- Weight Workouts -- How Much Is Too Much?

Have you stayed away from strength training because you don't know how much weight is too much?

Here's a rule of thumb: Start light -- 5 pounds or less. If you can repeat a move more than 12 times without feeling wiped out, try something heavier.
But if it's a struggle to do even 8 times, lighten up.

Starting with light weights is important for beginners because the connective tissue surrounding your joints needs time to adapt to exercise. 
Your muscles may be able to handle a rapid increase in resistance, but your tendons, ligaments, and other connective tissue may not --
especially if you're out of shape, prone to overuse injuries (such as bursitis or tendonitis), frail, or if your age is 65 or older.

If any of those descriptions fit, use light weights and do one set of 10 to 12 repetitions three times a week. After 2 months, add a second set of
10 to 12 reps or include a new exercise in your routine. As you feel stronger, gradually increase the weight.

Source: The Real Age Workout, ©2006

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