Physical activity and exercise Archive

How can you keep snacking from derailing your healthy eating program, not to mention weight control? Try these tips.

Don't skip meals. Skipping meals may seem like a good way to cut calories, but in fact this just makes you so hungry later in the day that you're vulnerable to devouring mega-portions of snack food, in order to supply your body with easily digested sugars.

Fish is an excellent source of protein, and its healthy oils protect against cardiovascular disease. Because a diet rich in seafood protects the heart and aids neurological development, fish remains an important component of a healthy diet.

However, nearly all fish and shellfish contain traces of mercury, a toxic metal, and some seafood contains other contaminants known as persistent organic pollutants (POPs). As small fish are eaten by larger fish up the food chain, concentrations of mercury and POPs increase, so that large, predatory deep-ocean fish tend to contain the highest levels. That makes it best to avoid eating large fish, such as shark, swordfish, tilefish, and king mackerel. As long as you avoid these higher sources of mercury, the benefits of eating fish far outweigh the risks of mercury in fish.

When it comes to heart health, there's a lot to love about racket sports.

If you haven't lobbed a tennis ball over a net since high school, you might want to pick up a racket again. A recent study suggests that people who play racket sports regularly may slash their odds of dying from a heart attack or stroke.

Tennis, which ranks among the world's most popular sports, provides an excellent full-body workout, plus a few other less obvious benefits. And lower-impact racket sports, such as badminton or table tennis, may be good choices for people who have certain health conditions or who are older (see "Ping-Pong, perhaps?").

Building strength and power is key to healthy aging, both physically and mentally. It may be easier than you think.

We probably don't need to remind you that your body changes with age. Age-related muscle loss begins at around age 35 and progresses slowly — at about 1% per year. But after about age 60, muscle loses mass more rapidly, so that adults who don't do regular strength training may lose 4 to 6 pounds of muscle per decade. Moreover, the lost muscle is usually replaced by fat.

Studies show that strength training not only can slow muscle loss, it can also help prevent or control conditions as varied as heart disease, diabetes, arthritis, and osteoporosis. And recent research indicates that it can also improve cognitive function, especially when added to aerobic exercise. As we age, strength training helps to preserve mobility and reduce the risk of falling. "What has been shown is that if you're looking at mobility problems, the most beneficial exercises that are those that focus on progressive training for strength and power," says Dr. Jonathan Bean, an associate professor of physical medicine and rehabilitation at Harvard Medical School.

Age-related macular degeneration (AMD) is a condition in which the macula, the part of the eye that's responsible for your sharpest and most detailed vision, begins to thin and break down, causing vision loss. If left untreated, it can lead to blindness.

There is no surefire way to prevent AMD. However, there are things you can do to delay its onset or reduce its severity. Here are 5 of our favorites: