How Water Cures What Ails You

We all know the benefits of drinking water and with New Years resolutions happening now I thought this article on the benefits of hydrotherapy may show you another way to be healthier using water besides drinking it! Watching your back, Dr. K

Hydrotherapy can help with everything from easing the symptoms of arthritis and side effects of chemotherapy. These treatments are best performed under the watchful eye of an expert. However, individuals can use hydrotherapy to help with fevers, stress relief and detoxification.

HOW IT WORKS

Hydrotherapy has been used in all cultures since the beginning of civilization. Sometimes warm or hot water is used in hydrotherapy, other times cold... while alternating hot and cold has an especially intense impact on the body internally.
Heat calms and soothes, quieting the body, explains Dr. Kruzel. When you are anxious and your muscles are tense and tight, a hot shower or bath (I like to add Epsom salts and lavender) is just what the doctor ordered. This technique has worked wonders. In contrast, cold energizes and stimulates. When you are overtired and dragging, try a warm shower or bath followed by a short, cold rinse for a quick burst of energy.
According to Dr. Kruzel, hydrotherapy has a number of specific physiological effects on the body, depending on the type of therapy. It can...

• Stimulate circulation, ease digestion problems and thyroid function.

• Increase blood and oxygen flow.

• Boost white blood cell count and enhance immunity.

• Calm the central nervous system, easing anxiety, tension and insomnia.

• Loosen tight muscles.

• Kick temperature up a half degree or more.

HOW IT'S USED

Hydrotherapy comes in many forms. We're all familiar with hot baths and cold showers, but there are also sitz baths (baths taken in a sitting position that cover the hips and buttocks), foot baths, hot and cold compresses, steam inhalation, whirlpools, saunas and more. Here are Dr. Kruzel's favorite do-it-yourself techniques...

• Reduce congestion associated with colds and flu. Try a home steam treatment. Inhaling steam helps loosen secretions, thus reducing congestion. Simply fill a third of a bowl with hot water, pull a towel over your head and inhale the steam for several minutes. (Some people like to add a drop or two of an essential oil such as eucalyptus to the water.) Warm compresses with Epsom salts can also help sinuses drain.

• Melt away stress. Soak in a hot bath, or better yet a whirlpool, which has a massage-like effect. You might want to add soothing herbs to your bath, including lavender and chamomile.

• Sooth sore feet. Add a tablespoon of Epsom salts and three to five drops of your favorite essential oil to a bowl of hot water. Soak feet for five to 15 minutes.

• Sweat out metabolic wastes. After your workout at the gym, visit the sauna or steam room for 15 to 20 minutes. To prevent overheating, wipe your face and neck frequently with a cold, wet washcloth. Also: See precautions below.

For upper respiratory infections (URIs) and fever: Wet a T-shirt and socks with cold water, and wring as much water out of them as possible. Next take a warm shower, and afterward don the T-shirt and socks. Cover with a dry, warm sweat shirt and a dry pair of sweat socks, and climb into bed. Sounds uncomfortable, but Dr. Kruzel assures me that it calms the nervous system, and causes the fever to spike and then break. Note: This treatment should be supervised initially by a health-care professional.
More fever relief: Wet a towel with cold water, and wring it out. Wrap the towel around the base of the skull and neck. This cools blood going to the brain. Try dunking your feet in ice water for only a minute and toweling dry. This can draw circulation down away from the head. Alternatively, just take a cool bath.

A FEW SIMPLE PRECAUTIONS

If you want to utilize hydrotherapy as part of a regular treatment plan and want specific guidance, Dr. Kruzel recommends that you seek the care of a naturopathic doctor (ND). Other simple precautions to follow are...

• If you are pregnant or have abnormal blood pressure or heart disease, do not use saunas or steam baths.

• If you have diabetes, do not apply hot applications to the legs or feet as you may not be able to have accurate temperature sensation in the limbs.

• Do not use cold applications if you suffer from Raynaud's syndrome (a condition that causes parts of the body -- such as the fingers and toes -- to feel numb in response to cool temperatures or stress).

• The very young and the very old should avoid extended hot treatments. And -- those with heart problems, MS and pregnant people should do these treatments under the care of a physician.

Anyone who has ever luxuriated in a hot bath or soaked in a whirlpool is already aware of the symptomatic benefits of water therapy!

Make your own Vitamin Water!

Here's one you might like! How to make your own Vitamin Water! - Dr. K.

The Easiest, Cheapest, Safest Flu Fighter: Vitamin C

This year, there’s even more fretting than usual about how best to fight flu, thanks to the questions and concerns surrounding H1N1. But there’s one time-tested approach that seems to be overlooked... a sure-fire flu-fighting strategy that has long been embraced by both the natural and mainstream medical communities as an effective immune booster. It’s safe and inexpensive and even tastes good enough that children don’t object. What is it? Good old vitamin C. let us go to Daily Health News contributing medical editor Andrew Rubman, ND, to tell us why this simple and classic strategy can be so effective at fighting off flu.

Strengthen Immunity the Natural Way

In understanding how flu spreads, it’s critical to remember that most people will be exposed to a flu virus this season, observes Dr. Rubman. Whether or not you succumb depends in large part on the integrity of your immune system. If you are in robust health -- if you eat well, get a proper balance of rest and exercise, manage stress in a positive fashion and practice good hygiene -- the odds are better that you will successfully stave off microbial invaders. Where does vitamin C fit in? It provides some extra-strength protection, particularly important this worrisome season. According to Dr. Rubman, this nutrient is one of the most important for human function, and it’s also one of the most thoroughly studied. He believes it protects the body from cold and flu viruses more effectively than other supplements and medications because of its ability to build immunity, attack disease-causing organisms, reduce congestion, and strengthen cells and tissue. It does all this by fortifying two particular functions...

• Collagen construction and maintenance. Vitamin C supports collagen, a vital protein that strengthens the cell walls of the body’s circulatory system. Intact collagen protects the resiliency of tissue in the respiratory and digestive tract, repelling infiltration by dangerous germs. Healthier tissue is less likely to be vulnerable to infection.

• Antioxidant protection. Vitamin C also is a powerful antioxidant that quenches reactive oxygen species and prevents cell damage from free radical molecules. Vitamin C renders mucous membranes and underlying tissue less vulnerable to penetration and replication of the virus. Some research suggests that it reduces the duration and severity of colds.

How Much to Take?

Generally speaking, the more debilitated you are, the more vitamin C you need, notes Dr. Rubman. Cautioning that this should never be done without a physician’s oversight, he told me that he sometimes prescribes 3,500 mg to 4,000 mg vitamin C daily to his patients for prevention. (Ask your health care provider about the most effective course for you.)

For those who already have chills, aches, fever or other telltale signs of the flu, a physician trained in the use of nutritional supplements may go even further, and prescribe doses as high as 7,000 mg to 8,000 mg a day until symptoms abate. Be aware though that doses over 2,000 mg/day can cause stomach upset, diarrhea or other acute symptoms. Dr. Rubman says this is one of the reasons it is so important to take this and other supplements under medical supervision. Also if you are taking large doses, ask your doctor whether it’s best to taper off gradually when you feel better, rather than stop all at once.

Make Your Own Vitamin Water

To make it easy to get your vitamin C, Dr. Rubman suggests that you make your own "vitamin water." What you make at home is far superior to most products available commercially, which are often adulterated with sugar or other additives. Buy vitamin C as ascorbic acid (not mineral ascorbate or ester C) in bulk powder form, which is as effective as, but less expensive than, tablets. Depending on whether your objective is prevention or treatment, dissolve the appropriate amount of vitamin C in one quart of a 50/50 juice/water mix. This will retain its potency a week or more if refrigerated. Dr. Rubman told me that his favorite recipe is to use four teaspoons per quart of Eclectic Institute’s Nutrigenomic Berry Powder. That, he says, "sweetens and strengthens the value of the vitamin C." If you like, you can make it sweeter yet by drizzling in honey or maple syrup to taste. Vitamin C tends to neutralize stomach acid, so it’s best to drink this in divided doses away from mealtime -- for instance, take a few swigs of your vitamin water every hour or so between meals.

While many experts consider vitamin C nothing less than miraculous, Dr. Rubman warns that it’s not magical. It won’t undo poor health habits, nor will it be helpful if you pair it with a poor diet. Instead, eat lots of flavonoid-rich fruits and vegetables (citrus fruits, strawberries, cabbage, turnip greens, etc.), which help the body absorb and utilize vitamin C more efficiently. Also, consider taking vitamin C with synergistic supplements that support its use while adding in their own healing benefits. For example, pair vitamin C (which protects the watery parts of cells) with vitamin E (which defends their fatty parts). Vitamin D, selenium and zinc are likewise beneficial.

Source(s): Andrew Rubman, ND, medical director, Southbury Clinic for Traditional Medicines, Southbury, Connecticut.www.naturopath.org.

11 Ways to Live to 100

We all want to live longer right! But remember it's not just quanity of life, it's quality as well! Were here to keep you health so you can enjoy your longer life! Here are very good suggestion! Dr. K

Our modern day version of the search for a fountain of youth takes place in Big Pharma's research and development labs, as they vie to make the pill or potion that will stave off the ravages of age. Is there a better, more natural way? We have been seeing lots of great research focusing on secrets to longer life. Here are some of the best that I've found. These very simple and low-tech steps can make enormous impact on your health and longevity.
1. Run for Your Life
People who run in midlife and beyond live longer, report researchers in the August 11, 2008, issue of the Archives of Internal Medicine. The authors concluded that vigorous exercise such as running at middle and older ages was associated with reduced disability in later life and a higher survival rate. Older runners (50 years and over) remained more fit than older people who did not run, and were about twice as likely to be alive after 20 years. Especially as we grow older, exercise is essential to keeping the body strong and supple, boosting blood supply to the brain, maintaining bone density and controlling stress and anxiety. Of course, any physical activity is better than none -- and the more, the better. Try to fit in at least 30 minutes of moderate to vigorous exercise -- brisk walking, bicycling, swimming, dancing -- most days of the week.
2. Daily Brain Training
It's not just physical exercise that pays dividends over time -- successful aging requires a commitment to brain fitness as well. To stay sharp and stave off cognitive decline, challenge your mind as well as your muscles, urges Robert N. Butler, MD, president and CEO of the International Longevity Center and author of The Longevity Revolution: The Benefits and Challenges of Living a Long Life. His suggestions for good brain workouts include learning a new language or playing a musical instrument. Other ideas include doing daily puzzles, such as crossword or Sudoku, and joining discussion groups on books, current events, religion or other topics you find stimulating. Also useful -- a growing number of electronic programs, ranging from a Nintendo game system called Brain Age (www.brainage.com) to a computer program by Posit Science called Brain Fitness Program Classic (www.positscience.com).
3. Food for Thought
Specific substances shown to help fight aging include resveratrol (in grapes, grape juice and red wine) and other similar polyphenols (in blueberries, raspberries and cranberries). These help discourage inflammation, which is believed to lie at the root of cognitive decline, cardiovascular disease, rheumatoid arthritis, cancer and more. Other youth-enhancing foods and beverages include walnuts, strawberries, pomegranate juice, green tea, sweet potatoes and spinach. These will fortify wellness and longevity.
4. Flaxseed, Fish and Other Sources of Omega-3 Fatty Acids
Omega-3 fatty acids support heart, brain, joint and skin health and more. One of them -- docosahexaenoic acid or DHA -- may help prevent cognitive decline, and in animal studies shows promise in limiting development of the amyloid plaques in the brain that are associated with Alzheimer's disease. Good food sources of omega-3 fatty acids are fish (salmon, tuna, herring, etc.), flaxseeds and walnuts. Supplements are another way to go -- . 
5. Turn to Turmeric
Like omega-3 fatty acids, turmeric confers cognitive benefits -- its main biologically active phytochemical component is antioxidant-rich curcumin, which has been shown to reduce inflammation and oxidative damage and improve learning and memory. Interestingly, Alzheimer's disease is rarer in India, where curry is frequently consumed, than in other cultures.
6. Cut Calories
Research indicates staying slim may add years of healthy living to your life. Excess weight has been shown time and time again to lead to all sorts of life-threatening diseases. In contrast, calorie restriction has been known to slow aging in animals, and a new study in the June 2008 issue of Rejuvenation Research suggests that it may have the same impact on humans. According to researchers at Washington University, reducing your intake by just 300 to 500 calories a day (skip the extra slice of pepperoni pizza for lunch or forego the chocolate cake for dessert) may slow the aging process by lowering levels of the thyroid hormone triiodothyronine. Learn more about this approach at the Web site of the Calorie Restriction Society (www.calorierestriction.org).
7. Let the Sunshine Vitamin In
Vitamin D plays an ever more important role in our health as we age -- yet an increasing number of Americans are deficient in it, says Daily Health News contributing medical editor Andrew L. Rubman, ND. It's a phenomenon he blames on the sun avoidance urged by dermatologists and sunscreen marketers, which has the unintended result of blocking our ability to synthesize vitamin D from the sun. Lack of the sunshine vitamin may not only harm the bones, it may influence your risk of heart disease and certain cancers. One study in the June 9, 2008, issue of the Archives of Internal Medicine linked low levels of vitamin D to increased heart attack risk, and another in the June 23 edition found that a vitamin D deficiency more than doubled the risk of death from any cause. For protection against vitamin D deficiency, Dr. Rubman suggests 15 minutes of sunshine daily (hold the sunscreen). Dietary sources of vitamin D include salmon, tuna, eggs and enriched dairy products. If your doctor orders a vitamin D test and your levels are still low, he/she may also prescribe up to 2,000 IU/ daily.
8. Attack Anxiety
Anxiety is the enemy of longevity. In one study, conducted in part at Purdue University, and which included more than 1,600 men aged 43 to 91, researchers used personality tests to identify "neurotic" individuals -- those who worried too much and reacted to stress negatively. After 12 years, only half the men who measured "high" or "increasing" (meaning their anxiety levels were going up, not down, as they aged) on the neuroticism scale were still alive, as compared with about 80% of the others. These results were published in the May 2008 edition of Psychological Science.
9. Work for Living
Purpose and passion are essential. Older people need to define goals, keep busy and continue to give themselves a good reason to get out of bed each morning, Dr. Butler emphasizes. In his view, people who like their work would most likely enjoy happier and healthier lives if they postponed retirement, or perhaps just cut back to part-time. Alternatively, there are ways to keep your hand in, even after retirement. For example, retired journalists can teach classes at city colleges and bankers may volunteer to help people with their finances at public libraries.
10. Friends for Life
Socializing, including staying in touch with your friends and family, as well as being part of some kind of community, grows more important as you age. In fact, social isolation in seniors is a risk factor for stress, health problems and even early death. The stress hormone cortisol contributes to damage of the hippocampus (the part of the brain essential to the formation of memories, and the region most impacted by cognitive decline).
11. Take Time to Play
While work is important, so is play. There's truth in that old saying: It's important to stop and smell the roses. Throughout life, make time to take vacations, enjoy lazy weekends, laugh with friends, play with grandchildren and continue to build the memories that go into making a long life a good one.

Source(s): Robert N. Butler, MD, president and CEO of the International Longevity Center and author of The Longevity Revolution: The Benefits and Challenges of Living a Long Life (PublicAffairs). Dr. Butler was the founding director of the National Institute on Aging of the National Institutes of Health, which he directed from 1976 to 1982.

Tendon Rupture, a Little-Known Side Effect of Antibiotics

Here's an article that will make you think! It's scary to find out what some of these so called "safe" drugs have as side effects! Watching your back, Dr. K

Tendon Rupture, a Little-Known Side Effect of Antibiotics

Here's one more for the long list of tales about how the drugs we take to heal us can end up causing harm: The FDA has announced that it will now require a "boxed warning" (its strongest warning on a label) about the risk of tendonitis and tendon rupture associated with use of fluoroquinolone antibiotics -- such as ciprofloxacin (Cipro) -- along with mandated distribution of a newly detailed medication guide to be dispensed by pharmacies with the drug.

WHAT YOU NEED TO KNOW

Fluoroquinolones such as ciprofloxacin (Cipro and Proquin XR), gemifloxacin (Factive), levofloxacin (Levaquin), moxifloxacin (Avelox), norfloxacin (Noroxin), and ofloxacin (Floxin) are commonly prescribed for upper respiratory, gastrointestinal and urinary tract infections (UTIs). FDA-approved labeling for these drugs mention the risk of tendonitis, but clearly public awareness is not widespread as the FDA continues to receive reports of tendon-related adverse events related to them. The FDA has received more than 400 reports of tendon rupture plus more than 1,200 of tendon problems, and, it's possible this represents only the tip of the iceberg since it's suspected that just a small fraction of cases are reported to the FDA.

In going to Sidney Wolfe, MD, director of The Health Research Group at Public Citizen, an advocacy group based in Washington, DC, which has been pushing the FDA on this point since 2006. In his view, these requirements are better than none, but far from complete. "This accomplishes two of the three steps we've urged," he said. "We've also requested that the FDA require drug companies to send a warning letter to physicians, clearly describing possible adverse reactions, such as tendon pain, so patients can be switched to alternative treatments before tendons rupture." Many doctors remain unaware of drug warnings like these until they receive such letters, Dr. Wolfe said. He advises consumers to be aware of the risks and attentive to early signs of trouble in order to protect themselves from serious repercussions.

WHO'S AT RISK?

Although anyone who takes fluoroquinolone drugs is at risk, the likelihood of having tendon problems is higher if you are over 60, taking steroids (corticosteroids), or are a kidney, heart or lung transplant recipient. Symptoms of tendonitis include pain, swelling, inflammation and tearing, all found most commonly in the Achilles tendon, shoulder or hand. Ruptures can occur without warning (some patients report feeling a "snap" or "pop" soon after starting treatment), but more typically patients feel pain or inflammation for days or weeks before the tendon actually ruptures. Another symptom is easy bruising right after an injury in a tendon area. These problems can occur during or after taking fluoroquinolones -- even months later, according to the FDA.

If you develop tenderness or other such problems, avoid exercising or overuse of the area. Any such symptoms should be immediately reported to your doctor in conjunction with your request to be switched to another antibiotic of a different class. Most serious problems may be avoided if you pay attention to the first signs of trouble. Source(s): Sidney Wolfe, MD, Director of The Health Research Group at Public Citizen and editor of www.worstpills.org, in Washington, DC.

Walk Backward to Sharpen Thinking

Here's a good one, not just for students, but for all of us! Dr. K

Magic Problem-Solver: Walk Backward to Sharpen Thinking

Trying to solve a thorny problem? Try taking a few steps backward. That’is what a study with 38 students at Radboud University Nijmegen in the Netherlands suggests. The researchers set up a study to test the effect on mental functioning of "approach" movements, such as walking toward something, and "avoidance" movements, such as backing away. The study, published in the May 2009 issue of the journal Psychological Science, found evidence that suggests stepping backward may boost your capacity to deal with difficult situations.

WALK THIS WAY

The students took a test in which color words, like red, were sometimes printed in matching ink (like the word red written in red ink) and sometimes in another color (the word red written in blue ink). The test was to quickly name the ink color, suppressing the natural tendency to read the word, immediately after walking four steps forward, backward or sideways. Each participant walked in each direction twice. When the color names and inks matched, reaction times for correct answers were similar no matter which way the students walked. But when color names didn't correspond to inks, reaction times for correct answers were fastest after walking backward. Backward locomotion appears to be a very powerful trigger to mobilize cognitive resources, say the researchers.

STEP BACK FOR FORWARD-THINKING

Stepping backward isn't an inborn trigger for increased mental control, but a learned one, notes social psychologist and study coauthor Severine Koch, PhD. "Over a lifetime, the movement is habitually performed in situations that require increased control, such as when people encounter a dangerous or difficult situation," she explains. "Because of this associative link between backward movement and a vigilant state of mind, stepping backward seems to enhance cognitive functioning even in the absence of actual danger."
Okay, so in modern life we're not typically retreating from a lion and it's not so realistic to be walking backward -- but we certainly face other challenges that require intense concentration and enhanced mental capacity. Will stepping backward open the mind to new solutions? Dr. Koch said that the practical applications of this study require further research, but she speculates that people in jobs requiring constant alertness could benefit from avoidance movements. Meanwhile, you may want to take a step backward the next time you're plagued by a problem.

Source(s): Severine Koch, PhD, department of social and cultural psychology, Behavioural Science Institute, Radboud University, Nijmegen, The Netherlands.

Fabulous Fruits You Really Ought to Try

Here's another health related article you should read through. You may end up trying new fruit you havn't tried before! Watching your Back, Dr. Kiefat!

Nearly every day, I have berries at breakfast and an apple as an afternoon snack. Sure, those fruits are healthful, but I’m feeling like I’m in a fruit rut. So now that summer is upon us and markets are filled with an array of exotic fruits, I’m determined to expand my dietary horizons.
Eating a wider variety of fruits is a good idea, according to nutrition expert Steven V. Joyal, MD, vice president of scientific and medical affairs for Life Extension Foundation, a Fort Lauderdale-based research organization.
Reason: Different fruits provide different nutrients, each of which has its own set of beneficial effects on the body. What’s more, taste buds that are treated to a variety of healthful fruits are less likely to get bored ("Not another apple! We want candy!") -- so it’s easier to resist cravings for nonnutritious foods.
Health-food stores, farmers’ markets and larger supermarkets carry a wide selection of fruits. Dr. Joyal recommends trying these especially nutritious, yet underappreciated, items...
CARAMBOLA, also called star fruit, is rich in vitamin A, which promotes eye health... vitamin C, to help support a healthy immune system... and potassium for cardiac function. Buy it green and let it ripen at room temperature until the ridges darken. Some varieties (such as the Arkin carambola) have a very sweet pineapple-orangey flavor... others (such as Golden Star) are more tart. Slice carambola crosswise (no need to peel it first) to make pretty star shapes that are perfect for fruit salad, avocado salad or Asian stir-fry.
CHERIMOYA looks like a hand grenade. Ripen it at room temperature until it is slightly soft, then peel it and discard the skin and seeds. The creamy white flesh inside, which tastes like a mango-pineapple-strawberry mix, can be scooped out or sliced and eaten raw or baked into a pie... or mashed to a custard texture and added to whole-grain waffle batter. The cherimoya contains niacin, which maintains "good" HDL cholesterol... lots of the antioxidant vitamin C... and iron for red blood cell production.
GUAVA provides protein for tissue repair... fiber for digestion... and calcium and phosphorus for bones. The guava may be green or maroon on the outside and white, pink or reddish inside. It is ready to eat when slightly soft and fragrant... expect a grainy texture and pear-kiwi-strawberry hybrid flavor. Eat a guava out of your hand as you would an apple... slice and salt it as you would a tomato... dice it into salads... or boil it to make jam.
POMEGRANATE provides powerful antioxidants, promotes blood vessel relaxation and may ease symptoms of inflammation from arthritis. According to Greek mythology, Persephone had to spend time in hell after she was tricked into eating some pomegranate seeds -- but don’t let that stop you from trying this fruit. Round and red on the outside, the pomegranate is filled with hundreds of crimson, gel-covered seeds called arils. Remove the crown and the bottom with a knife, then score the sides of the hard outer peel from top to bottom. Place the fruit in a bowl of cold water and pry it apart. Pluck out the fleshy arils, letting them sink to the bottom of the bowl... discard the peel and internal white membranes... drain the seeds. To eat, suck off the sweet-tart gel and either swallow or spit out the soft inner seeds. For juice, put the gel-covered seeds in a blender and blend well, then strain to remove the remnants of the pulverized inner seeds, if desired.
UGLI FRUIT looks like a lopsided grapefruit with baggy skin and tastes like a sweet-and-sour cross between a tangerine and a grapefruit. Packed with vitamin C and fiber, its segments can be eaten alone or added to salads (try it with fresh spinach leaves and shrimp). Juice it to add tang to marinades, sauces and salad dressings... or mix the juice with warm rum and honey for a hot toddy.

Source: Steven V. Joyal, MD, vice president of scientific and medical affairs for Life Extension Foundation, a nonprofit organization based in Fort Lauderdale, Florida, that supports research related to the prevention of degenerative diseases. http://www.lef.org/

Weight-Training Smarts for Everyone (For the non-athlete)

It's well known that 30 minutes of aerobic exercise three to five days a week helps prevent cardiovascular disease. My favorite ways to fit this in are brisk walking or bicycling, because I love being outside in good weather, and or sprints a few times a week. What's less well known -- or at least less practiced -- is that strength training (e.g., lifting free weights or using weight machines) is equally important (actually more important for some)to good health, especially as we grow older. The American College of Sports Medicine (ACSM) recommends that adults perform two to three strength-training sessions each week.
According to Wayne Westcott, PhD, fitness research director for the South Shore YMCA in Quincy, Massachusetts, strength training not only boosts metabolism and keeps blood pressure and glucose levels stable, it is also the only way to prevent the five-pound loss in muscle mass that we experience each decade as we age. Dr. Westcott says more about the health benefits of strength training, and offers some useful tips on how to safely and effectively work out with weights...

STRENGTH TRAINING: THE KEY TO SUCCESSFUL AGING

Lean muscle mass naturally decreases with age, but strength training (especially training with weights) can help reverse this trend. As you grow stronger and muscle mass increases, benefits multiply -- you'll find that you are more energetic, have more stamina and feel better overall.
According to Dr. Westcott, strength training...
Lowers blood pressure, which reduces the risk of cardiovascular disease. After two months, regular weight training can cause incremental drops in both systolic (top number) and diastolic (bottom number) blood pressure.
Encourages muscles to utilize glucose more efficiently. This means less glucose circulating in the bloodstream, which lowers your risk of diabetes.
Stimulates the skeletal system, which helps maintain bone density. This becomes increasingly important as we age, to prevent bone-thinning osteoporosis.
Enables you to manage weight more effectively. Your best bet is to combine aerobic and strength-training exercise to raise your metabolism and burn off excess calories.

GETTING STARTED

Weight training with progressively heavier resistance is far and away the best way to build strength and muscle mass, notes Dr. Westcott. But if you're not familiar with free weights or weight machines, what's the best way to get started? Join a beginner's weight training class at the local gym, or schedule a session or two with a personal trainer who is knowledgeable in weight training. There are also helpful how-to books, such as Dr. Westcott's own Strength Training Past 50 (Human Kinetics). If you're over 40 or have health issues, also see your health-care provider before taking on a new fitness program.
As for whether to choose free weights (barbells or dumbbells) or weight machines, such as Nautilus, Cybex, or just the plain old Generic versions try both forms and see which you prefer. Free weights and machines work equally well, observes Dr. Westcott -- though, of course, free weights can easily be done at home, without investing in expensive equipment or a health club membership. Muscles can't tell the difference.

GETTING THE MOST OUT OF YOUR WORKOUT

Once you learn how to work with weights, you'll want to focus on maximizing benefits of your workouts. An average strength-training regimen consists of two to three sessions a week, with one to three sets, using sets of resistance exercises to cover all the major muscle groups. For optimal results, Dr. Westcott recommends...
Begin with eight to 10 repetitions of a series of resistance exercises. Consult a fitness trainer at the gym to determine appropriate starting weights, which should call on approximately 65% to 75% of your maximum resistance. At the gym, it's often not necessary to book a session with a personal trainer since many have "floor trainers" available to answer questions and offer advice on proper weight levels and lifting technique. At home, most women exercise with five- to 15-pound free weights, and most men lift 10 to 25 pounds.
Learn to lift weights properly, in a slow and controlled fashion. It's not the amount of weight you lift, but how you lift it that counts. As a general rule of thumb, each repetition should last five to six seconds, and a series of 10 repetitions should take 50 to 60 seconds. When in doubt about technique, seek advice from a fitness professional.
Be sure sessions last 20 to 40 minutes. Weight training should be performed three days a week, non-consecutive days, at first. As time goes on and you grow more experienced, you can cut back to only two sessions a week, three days apart. This allows the muscles ample time to recover and prepare for the next workout.
Remember to breathe. Holding your breath during weight training can lead to a dangerous elevation in blood pressure. Exhale when you lift, and inhale when you lower weights.
Vary your exercises. For example, do one set of repetitions to the shoulders, move down to the abs, and then on to the legs. Don't overwork any one muscle group, as this can contribute to muscle fatigue and the risk of injury.
Increase weight when you successfully work your way up to performing 15 reps with proper technique and without fatigue. However, to avoid strains and sprains, don't add more than 5% -- of pound weight -- at a time.
Stretch the muscles you just worked after each strength exercise -- or, if you prefer, following your entire strength workout.

MORE STRENGTH-TRAINING OPTIONS

Other forms of strength training also work well, if you don't enjoy weights or want to incorporate some variety into your fitness regimen. Classes or activities you might consider include...
Circuit training. This handy, all-in-one exercise program combines strength training with aerobic activities such as the treadmill and stationary bike.
Pilates. This approach emphasizes slow-moving stretches and resistance exercises (including using popular exercise resistance bands) to increase flexibility and strength.
Body sculpting. While body sculpting -- the modern day version of calisthenics with some light weights -- does not pack the same oomph as other strength-training exercises, it will help slow muscle loss and moderately increase strength.
For optimal fitness, make it a point to add strength training -- with weights, Pilates or whatever other strength-training exercise you enjoy the most -- to your regular fitness routine. You'll feel better, look better and enjoy your later years with greater strength, energy and independence.

Source(s): Wayne Westcott, PhD, fitness research director, South Shore YMCA, Quincy, Massachusetts. Dr. Westcott is author or coauthor of 20 books, including Strength Training Past 50 (Human Kinetics).