The study assessed 35 healthy, active women for body composition, aerobic fitness, muscular strength, endurance and power, and then randomly assigned them to four groups that either: 1) performed 25 minutes of only step aerobics, 2) combined 25 minutes of step aerobics with a multiple-set upper- and lower-body resistance-training routine, 3) performed 40 minutes of step aerobics or 4) only performed activities of daily living.

After 12 weeks of training, all groups reported significant improvements in peak VO2 capacity and reductions in pre-exercise heart rates (by eight to nine beats per minute) and body fat (by 5 to 6 percent). Both the combination group and the 40-minute step-class group reduced resting diastolic blood pressure. The largest results in all categories belonged to the combination group, and only the combination group recorded a significant improvement in muscular strength (by 21 percent) and endurance (by 11 percent). While all training groups increased lower-body power (11 to 14 percent), only the combination group significantly increased upper-body power (by 32 percent).

These findings underscore the importance of including resistance training with cardiovascular workouts for women. A vital component in women’s overall health, strong muscles aid in fall prevention, bone health and body performance. Combining resistance training with your step classes can help ensure that your members meet their needs for cardiovascular as well as muscular fitness.

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Cataracts can be prevented by anti-oxidants. The following list contains the foods highest in these anti-aging nutrients, as well as in other carotenoids and vitamin C.

Citrus fruits
Tomatoes
Orange and yellow-green vegetables
White and sweet potatoes
Onion
Garlic
Grapes
Carrots
Cabbage
Broccoli
Soybeans
6. Reduce your risk of heart disease and cancer.

A healthy diet is an important part of keeping yourself heart-healthy and avoiding the risk of cancer. It is often a matter of simply eating less of some foods and more of others.

Limit your intake of saturated fats from fatty meats, cheese, butter and commercially baked goods.
Eat plenty of fruits and vegetables to get potassium, B6 and folate.
Make produce a major part of your diet to help reduce the risk of heart disease and cancer.
7. Achieve a healthy body weight.

As you age, your muscle mass decreases; therefore, you need fewer calories to maintain your weight.

Reduce your calorie level to avoid slowly gaining weight as you get older.
Maintain a healthy weight to decrease your risk of heart disease, arthritis, cancer and other diseases.
Keep the extra weight off to avoid developing mobility problems.
8. Eat enough protein.

Marginal levels of protein intake in older adults can compromise lean body mass, immunity and strength. The recommended daily amounts are:

At least 50 grams of protein a day for women
65 grams of protein a day for men
9. Consider a multivitamin.

As you get older, it becomes more challenging to meet all your nutritional needs adequately. That is where multivitamins come in.

Multivitamins can help with the challenge of meeting increased nutritional needs at the same time that you may be trying to cut back on calories.
Your ability to absorb nutrients may decline with changes in stomach acid and digestive metabolism; a multivitamin can be a good backup.

You may need the extra calcium in multivitamins if you are not getting at least three servings of milk per day.
The extra folic acid, vitamin E and vitamin C in multivitamins can help provide cardiovascular protection.
10. Exercise.

Exercising regularly can slow the aging process. (And not exercising can speed it up.)

Three 30-minute sessions of walking, swimming, biking or another aerobic activity per week are important for cardiovascular health.
Strength training will maintain and even rebuild muscle tissue, no matter what your age.
Exercise will keep you strong and independent.
To prevent dehydration, drink eight 8-oz. glasses of water a day.

1. Eat a diet rich in nutrients, but lean in fat and calories.

As your appetite decreases with age, your nutritional needs increase. That is why it’s so important to make every meal a healthy meal.

Follow the dietary guidelines for older mature adults in the food pyramid.
Eat at least five fruits and vegetables a day, generous portions of whole grains and legumes, and lots of dairy products.
If chewing has become challenging, choose cooked or canned versions of raw fruits and vegetables.
Sample Meal Plan

Breakfast

8 oz. (1 cup) raisin bran

8 oz. (1 cup) skim milk

1 banana

8 oz. (1 cup) orange juice

Lunch

Bowl of lentil-rice soup

Tuna salad sandwich on whole wheat bread

Cole slaw

Sliced peaches with yogurt

Dinner

Broiled salmon or other fish

Mashed potatoes

Steamed broccoli

Tomato and lettuce salad with olive oil and vinegar

Cantaloupe

Snack

Milk

Whole grain crackers with peanut butter

2. Protect your immune system.

Choose the following foods to help build the immune system, fight infection and ward off chronic disease. They are rich in vitamin E, B6, zinc and vitamin C.

Green leafy vegetables
Whole grains
Fish and other seafood
Lean meats
Moderate amounts of olive and canola oils
3. Keep your bones strong.

Bones weaken with age. To help keep them strong, choose dairy products that provide plenty of calcium, phosphorus and vitamin D. The daily amounts of vitamin D recommended by the National Academy of Sciences are:

400 IU if you are between 51 and 70
600 IU if you are 70 or older
4. Keep your digestive tract healthy.

You may lose muscle tone in your digestive tract as you age; this makes good bowel habits especially important. Try to eat 20-35 grams of fiber a day by choosing from these foods.

You’re probably suffering from a “mystery mood,” the term social psychologist Tanya Chartrand uses to describe those bad days when you can’t quite put our finger on what’s wrong.

But Chartrand says the cause is not a mystery: Bad moods occur when people fail to achieve an unconscious, perhaps long-standing goal. Without knowing, she says goals influence how you think about yourself and interact with other people.

For example, a man who always competed with his older brother for his parents’ attention while growing up may pick a fight and not know why when his brother visits the family as an adult. Chartrand says just being back in your parents’ home kick-starts the old competitive spirit.

Chartrand tested her mystery-mood theory in her laboratory at Ohio State University by setting subliminal goals for 109 college students she tested. The students were shown scrambled sentences and asked to rearrange the words. Some students were primed to succeed at the task with words like “achieve” and “attain” in the scrambled sentences. Other students were not given those subtle suggestions to do well. All students were then given a new task: to rearrange letters in words to form new words. Some words were easy. For instance, “pots” is easily rearranged to make “tops.” But other words were impossible to rearrange. Finally, all students were asked to fill out questionnaires on their mood.

Chartrand found that students primed to succeed felt good when they unscrambled the easy words and felt bad when they failed at the impossible ones. Students who weren’t primed for success didn’t care whether they did well or not.

Chartrand says the study has real-life implications.

“If you’re bummed out and can’t articulate why, non-conscious goals may be at work,” Chartrand says. “You need to think about what your old goals might have been in similar situations, and replace those old goals with more positive, appropriate ones.”

Chartrand described her research last month to a meeting of the American Psychological Society.

The idea that emotions are influenced by subtle goals may surprise some people, says James Shah, assistant professor of social psychology at the University of Wisconsin.

“Clearly it goes against our thinking of what goals are, that they’re under conscious control, but the research indicates that we aren’t always aware of the source of our goals,” Shah says.

And what we don’t know can hurt us and other people. Chartrand’s previous research suggests that people who fail at non-conscious goals get pushy.

“People try to boost their egos when they fail at these non-conscious goals, and they tend to do it by denigrating others,” she says.

What To Do
Mystery moods don’t have to control us.

Psychologist Arnold Lazarus, author of the book, The 60-Second Shrink, says everyone has ups and downs. “Nobody goes through life in a straight line,” Lazarus says. The key is to not let the small bumps in life get too large. Lazarus advises his clients do a quick soul-searching to pinpoint the source of discomfort and to eliminate unfair demands they make on themselves and others. Lazarus says a “go-with-the-flow” attitude helps.

He follow his own advice. “Yesterday I went to New York City and the traffic was a nightmare,” Lazarus says. “I was late coming home and not in a good mood. And the way I dealt with it was this: I told myself ‘Do you really expect to go through life without getting in a traffic jam, especially in New York City?’”

He popped a recorded book into his car stereo and the traffic didn’t seem so bad.

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I’d be like, “Linda. I don’t have a problem with hugging you, but can we just SAY we hugged and leave it at that? Because I know that I stink. I know that YOU stink. And if both of us come together hugging and squeezing and all that, we may just explode in stink.

And then the other people would be like, ‘Damn! What the hell is that?’ And we’d have to explain that we hugged and thus multiplied our stink because when it comes to the mixing of stink, the whole is much greater than the sum of its parts. And then we’d have to explain to Silas that 2 parts stink added with 2 parts stink make much more than 4 parts.

And then he would say, ‘Oh, yeah, I get it. It’s sort of like when I come home from the bar and I have that rotten beer and smoke smell in my clothes and then I sit down on the pot to take a crap while I also take off my tennis shoes that I wore all day and sweated in.

I did this once and my shower curtain melted!’ And then you’d probably want to give Silas a hug for understanding and we’d have another stink explosion. See? It would never end! It would be like… Chain reaction stink.”

The Problem
Anger is like a natural resource: It can be horribly destructive if misused. We women are particularly encouraged to suppress our anger, and to view it as bad.

So as we mature, we become afraid that people won’t like us, that we will be considered “unladylike” or that we will hurt others’ feelings if we express our anger. To complicate matters further, society is still quick to label an angry woman as emotional, or worse yet, hormonal!

The Result
Most women learn to swallow their anger — and become passive. As a result, they feel weak and powerless. Others repress their anger until they explode, alienating those around them.

Both of these responses are unhealthy — emotionally and physically. Anger turned inward becomes depression. Lashing out at others destroys relationships. And research has demonstrated that repressed anger can cause headaches and digestive problems and may also be linked to more serious illnesses.

The Reality
Ignorance continues to foster the notion that anger is a bad thing. Actually, our anger is a normal and necessary emotion. It is there to let us know that someone or something has injured us or has violated our boundaries. If we didn’t receive anger signals, we would be unaware of real or perceived harm, and thus unable to protect ourselves.

So the feeling of anger is there to help us.

The problem is what we do with anger. When it is inappropriately expressed, it becomes a negative force. And since most of us are never taught how to express anger constructively, we end up using it to our disadvantage.

How do we harness this emotional resource, and make it work for us?

The Solution
Accept that your anger is normal, and let it be there — This will take some practice, but only by permitting yourself to feel angry will you be able to determine the cause of your upset.

Figure out what your anger is trying to tell you — Your anger has surfaced in response to some threat, real or perceived. Take some time to determine its cause. Is it reality-based? If not, recognizing this will help you to cool down. Some deep breathing, a walk or a good laugh will help restore you to a state of calm.

Determine how you will address the cause of your anger — If you have figured out that your anger is valid, think before proceeding! In some circumstances you might decide that expressing your dissatisfaction will do more harm than good. In other cases, you will need to take action. If the step to be taken is nonverbal, determine when you will take it, and refuse to further dwell on the issue in the present.

If you speak, think first — Rather than pointing the finger at the offending party, simply say, “I feel angry because you … ” Owning your feelings about what has occurred allows the other person to hear you without becoming overly defensive. Finally, don’t attack the person, address the issue. Most of the time, people don’t intend to be hurtful and are unaware that they have angered you. By attacking the issue, you allow the other party to save face and avoid becoming defensive.

Implementing these steps won’t be easy. You have years of programming and experience to overcome. But realizing that anger is healthy, and that there are constructive ways to express it will immediately lighten your load!

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A new U.S. public service ad campaign (sponsored by the President’s Council on Physical Fitness and Sports, The International Health, Racquet & Sportsclub Association (IHRSA) and the Sporting Goods Manufacturers Association (SGMA)) will begin in 1996 to encourage youngsters to live a fit lifestyle in the hopes that we can reduce medical costs and raise a generation of healthy individuals. This campaign coincides with the new surgeon general’s report and the summer Olympics in Atlanta.

Health and fitness facilities are becoming closely aligned with hospitals to provide full services to members and patients. At 16 years old, The Works Athletic Club in Somersworth, N.H., was sold to the Wentworth-Douglass Hospital through its subsidiary Wentworth-Douglass Community Health Corporation;

The Western Association of Clubs (a regional trade organization of commercial fitness centers) has successfully set up The Colorado Fitness Network to provide wellness programs for corporations, insurance companies and healthcare providers;

HealthCare Resources (based in Tempe, Ariz.) is working with national and regional insurance companies and healthcare providers to help them establish relationships with local health clubs; and IHRSA has an international program whereby large corporations can buy wellness services for their employees worldwide at affiliate clubs.

It seems obvious that if fitness facilities want to survive and thrive through the next century, they are going to have to create a reputation within their own communities as a provider of wellness and preventive care services.

Other recommendations include making department heads both “do” and manage, using a department head to oversee an additional department, tying all increased compensation to measurable performance objectives, and doing a better job of screening at the time of hiring.

Benefit pressures have triggered increased deductibles and co-pays for health insurance, the elimination of underused benefits and stricter eligibility requirements.

Other benefits have been switched, including attendance bonuses (rather than sick days), creative staff events and contests, as well as unique gifts and otherforms of recognition. Staff development dollars have been frozen or decreased, encouraging staff to learn on their own or even online. More in-house training has become the norm.

But in the increasingly incestuous world of Net commerce, Gartner is also gearing up to compete head-on with Jupiter. Although primarily focused on other issues related to IT, Gartner has recently been trying to cut in on Jupiter’s game and establish itself as an authority on the Internet and ecommerce. Just a few months ago, the Stamford, Conn.-based firm released a study on ecommerce. At the end of July, it announced it would begin offering a suite of services called GartnerE that will consists of research reports and consulting services focused specifically on ebusiness.

Gartner will not be able to purchase any more Jupiter stock for a year because it owns more than 32 percent. Until now, the firm could appoint two of the five members to Jupiter’s board, but this will change when the offering closes. That could present some tricky management maneuvering in the next few months.

“GartnerGroup could use its voting power in a way that would negatively affect our ability to operate our business” reads Jupiter’s S-1. “GartnerGroup has substantially greater financial resources than we do, which may allow it to devote greater resources than we may to the development and sale of their Internet commerce research.” Officials at Gartner refused to comment.

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Capital funding is used to acquire and modernise land, buildings and equipment in the NHS and it can only be used for these purposes. These NHS allocations represent an overall increase of 19% over 2005/06 which matches the growth in capital funding awarded for Health in the 2011 Spending Review. The overall growth in the NHS allocation is made up of a 25% increase in operational capital investment which goes directly to NHS Trusts and Primary Care Trusts and a 13% growth in strategic capital which goes to Strategic Health Authorities for larger projects.

This extra investment is particularly good news for mental health trusts who receive a 50% average increase in operational capital compared to the previous financial year, this is double the level of increase in operational capital nationally. This reflects the need for more rapid modernisation of mental health services where the estate is on average older than other parts of the NHS. This funding goes directly to the Mental Health Trusts and so will allow local decision making to determine how best to modernise facilities.

This money will also help trusts to maintain investment in cancer and diagnostic equipment and facilities. Over 1,200 items of modern diagnostic and treatment equipment for cancer have been delivered since April 2011; this extra money will allow the NHS to continue these improvements for cancer patients.

Capital allocations to NHS Trusts, PCTs and SHAs are not ring-fenced for specific purposes. Local NHS staff decide on the right level of local investment to deliver improvements required for national targets and local priorities – for example, investment in scanners and other diagnostic equipment, to help make sure that by 2011 no patient waits longer than 18 weeks in their whole journey from GP surgery door to treatment.

Health Secretary Patricia Hewitt said:

“In 1997 we embarked on the biggest hospital building programme in the history of the NHS. Since 1997 the NHS has opened or begun construction on 88 new hospital schemes – including mental health and community facilities – and a range of specialist schemes.

In addition, nearly 3,000 GP premises have been refurbished or replaced and over 500 one stop centres established.

“Local NHS staff, who know the needs of local patients best, are best placed to make decisions about how to use this capital for investment in land, buildings and equipment. For example, this money will help the NHS modernise mental health services in North Derbyshire and South East London, modernise the children’s hospital in Bristol, and provide an extra building at Northampton General Hospital.