Seniors who run are better at walking
Is running the secret to staying young? According to new research, older adults who run expend the same amount of energy as a typical 20-year-old when walking.
In the small study, researchers studied men and women with an average age of 69 who walked or ran at least three times a week. They measured their oxygen consumption and carbon dioxide production while using a treadmill at varying speeds. While previous studies have shown that aerobic capacity declines with age, the team found that older adults who regularly participate in running, a vigorous aerobic activity, better maintain their “horsepower” than sedentary older adults and those who regularly walk for exercise.
That doesn’t mean you should start running tomorrow if you don’t regularly work out. A better idea is to build up aerobic activity slowly, increasing duration and intensity gradually. If you’re new to physical activity, talk with your doctor before starting a new exercise program.
Breakfast is the new dinner
While past studies around breakfast have often focused on the meal’s value in nutrition, some say the benefits of family mealtime, primarily considered dinner, extend to the morning meal as well. As fewer families have time for dinner together, morning may offer some precious family time before work and school. According to research from the NPD Group, Americans are eating breakfast at home more than they did 10 years ago – about 205 weekdays a year, compared with 196 a decade ago. Whether you’re eating on the go or around the kitchen table, here are some healthy breakfast ideas for the family:
Get fruity. Like juice in the morning? Opt for 100 percent orange, grapefruit and vegetable juices without added sugar or salt. Prep a fruit salad the night before, and serve topped with yogurt and crunchy wholegrain cereal. Top your cereal, waffle or pancakes with a scoop of berries, raisins, dried cranberries, sliced bananas or peaches.
Go for the grain. Choose whole-grain breads, rolls, bagels, waffles, tortillas, crackers or low-fat bran muffins. Choose cold or cooked cereals such as oatmeal, millet, shredded wheat or bran. Make French toast from wholegrain bread or try buckwheat pancakes. On the go? Slip a whole-grain, low-fat breakfast bar into briefcases or backpacks.
Got milk? Select low-fat milk, yogurt or cheese. Add fresh fruit to cottage cheese or yogurt. Blend milk or yogurt with fruit to make a smoothie. Or top a microwaved potato with veggies and a slice of low-fat cheese.
Fill up on protein. Choose from eggs, egg substitutes, peanut butter, lean slices of meat, poultry and fish, such as salmon or water-packed tuna. Smear peanut butter onto whole-grain toast or roll slices of meat or a scrambled egg into a whole-wheat tortilla.