Adult Fitness Newsletter for November and December, 2004

Fitness Classes November 15-December 17
Low Impact Aerobics
Power Stretch
Power Yoga
The ABC's of Strength Training on Cybex Machines
Yoga Level I
Beginning Water Fitness
Tai Chi
Pilates Mat Class

If you are interested in attending any of these classes contact Heather Minetti at x2928 or hminetti@wesleyan.edu

Lunch-n-Learn Series

Wednesday, November 10
12:00 noon-1:00 pm
Woodhead Lounge
Diabetes: A Review and Discussion
Presented by Davis Smith, M.D.

Wednesday, December 8
12:00 noon-1:00 pm
Woodhead Lounge
Dining with Diabetes
Presented by Sue Gebo, MPH, RD, CD-N

Focus on Fruit - Your Eyes Will Thank You
Move over, carrots: new research suggests that fruit may be the real snack for sharp eyes. Eating at least three daily
servings may cut your risk of a type of age-related macular degeneration (AMD). This condition can damage straight-ahead
vision, which is critical for reading and driving. Substances in fruit, such as fiber and flavonoids could help sharpen sight
and guard against deterioration of the retina, the part of the eye that responds to light, researchers say.

A Simple Test for Tummy Trouble
A little indigestion may not seem like a big deal, but if you are concerned that the rumble emanating from your insides is a
sign of something serious-acid reflux, say, or irritable bowel syndrome-the American Gastroenterological Association
encourages you to try its new Core Score Quiz (www.gastro.org/course). Answer a few quick questions about your diet and
how often you are bothered by digestive woes and the online test will reveal whether you should see a doctor. It won't provide
a diagnosis, of course, but it will remind you that your gastrointestinal (GI) health shouldn't be ignored. "If you have an
unhealthy digestive system" says Lee M. Kaplan, M.D., Ph.D., Associate Chief of the GI unit at Massachusetts General
Hospital, "it is likely to make the rest of you body unhealthy as well."

Have a Glass of Bubbly (water, that is)
Could better cholesterol numbers be as easy as drinking carbonated mineral water? In a small Spanish study, women who
drank 1 liter per day of water rich in sodium bicarbonate and sodium chloride lowered their total cholesterol by 7 percent
and the LDL (bad) cholesterol by 15 percent over 2 months. Their HDL increased by 8 percent. Researchers think the
minerals and carbonation may help your body metabolize cholesterol.

Exercise Can Help You Beat Fatigue
Exhaustion ranks right up there with the girls' night out on the list of good reasons to skip a trip to the gym. But a new
study suggests that when you are feeling run-down, a workout may be exactly what you need. Researchers at the
University of Oslo in Norway asked more than 6,000 women about their exercise habits and how often they felt tired.
When the scientists followed up 15 months later, they found that those subjects who had exercised for at least 20 minutes
once a week were, on average, 30 percent less likely to feel fatigued. So if you need a Red Bull to keep your eyes open
try adding a workout or two to your week.

Boost Your Memory with Iron
Here's another reason to eat plenty of iron-rich foods such as beans and red meat. In a recent study, women with even
modest levels of iron deficiency did worse on tests measuring memory, attention and learning than those with normal
levels. Women with full-fledged anemia not only scored lower but took longer to finish the tests. When study participants
took supplements, their scores shot up. The researchers suggest that iron shortages may disrupt the balance of chemical
messengers in the brain that are responsible for the flow of thoughts. Don't go overboard on iron supplements though-too
much of the mineral can be dangerous.

Recipe for Happiness
In a stable marriage, research shows, there are five times as many positive communications as negative ones. Want to
get your relationship on the good side of that ratio? Here's what happy couples do:
    -show interest in each other's thoughts and feelings
    -share their joy, letting each other know when they are excited or delighted
    -show affection-touching each other, saying or doing something thoughtful
    -accept and respect each other's feelings, even when they don't agree
    -listen without being defensive
    -express appreciation and display pride in one another
    -demonstrate empathy, using words and facial expressions to show they're trying to understand
    -prove they care by checking in, calling to ask how things are going
    -joke around-gently teasing, playing, having fun

Just Do It (Here's How)
Evidence that exercise can cut the risk of breast cancer has prompted the American Cancer Society and the World Health
Organization to set guidelines for physical activity. The official prescription: moderate to vigorous exercises at least 30
minutes a day, 5 days a week-more often if you can manage it. Small changes help (take the stairs at work); bigger ones
probably help more (join a soccer league). Or use breast cancer researcher Anne McTiernan's regiment as a guide. Here's
a version that's been adapted for home use.

Cardio
Walk, job, bike or dance for 30 minutes 3-6 days per week.

Strength Training
For some exercises you'll need three pairs of dumbbells; 3, 5 and 8 lb. weights are good for beginners. If doing 12 repetitions
is too easy, add more weight, go lighter if 8 reps is too hard. Build to 3 sets, 2-3 days per week.
    -Squats, lunges and step-ups (for thigh and butt)
    -Push-ups (chest and triceps)
    -Abdominal crunches (stomach)
    -Bridge pose (back and butt)
    -Bicep curls (biceps)
    -Standing side arm raises (shoulders and upper back)
    -Bent-over rows (shoulders and middle back)
    -Standing calf raises (upper calves)

For details on how to do these moves go to health.com and click on body