What's Most Likely To Kill You

Face it. "Cancer doesn't kill most of us; lack of exercise and a poor diet do," according to Dr. Mehmet Oz.

Include the following in your daily routine:

Walk 30 minutes

Brush and floss

Drink 2 cups of green tea

Take 400mg omega-3's, 1,000 IU vitamin D and 1,000mg calcium

Sleep 7-8 hours

Meditate 5 minutes

Prevent Falls By Listening to Cicetti

Falls are real. Among older adults they are the major cause of injury deaths. Hip breaks cause the greatest number of deaths and lead to the most severe health problems.

Fred Cicetti, the Health Geezer, provided us with one of the best list of fall preventatives I've seen:

1. Get bones tested.

2. Regularly exercise, especially weight-bearing exercise, to slow bone loss.

3. Drink alcohol sparingly.

4. Avoid temperature extremes in your home.

5. Wear low-heeled rubber-soled shoes.

6. Hold onto handrails.

7. Use a grabbing tool instead of risking a fall from a ladder or chair.

8. Get rid of debris on your floors.

9. When carrying items, take special care to look out for your next step.

10. Install grab bars near toilets, tubs and showers.

11. Use non-skid mats or strips in bathtubs and shower stalls.

12. Don't move around in the shower until the soap suds have disappeared down the drain.

13. Use night lights

14. Put light switches by your bed.

15. Use bright bulbs.

16. Always have a telephone nearby; carry a portable phone.

17. Tack down carpets and area rugs.

18. Close cabinets and drawers.

19. Use a cane in the rain or snow.

20. Be aware of differences in floor levels.

21. Keep your hands free by using a fanny pack, backpack or shoulder bag.

22. Evaluate curb heights before stepping down.

23. Install light switches next to the entrance of each room.

24. Practice balancing.

25. Be careful around pets.

Exercise, Vitamin D Tied to Fewer Falls

Falls are the leading cause of death, disability and loss of independence for people 65 and older.

According to a new review of 54 studies and 26,000 participants in the United States, exercise that includes balance, strength, flexibility, weight training and general physical activity reduces the risk of falling by 13%.

Vitamin D supplementation reduces the risk of falling by 17%.

Walking Is Great For Everyone--Or Is It?

By now we all should have learned that walking is the preferred exercise for older adults. Easy, right? Not for the folks that have suffered common walking injuries.

If you get blisters, make sure that your shoes or socks are not rubbing against your skin. Keep the blisters covered with an adhesive bandage.

If shin splints plague you, avoid hilly terrain. Elevate your legs and apply ice. If all else fails, try water aerobics.

Ill-fitting or worn-out shoes may be causing pain in the ball of your foot. Try ice and orthotics to reduce stress on the area.

Wear shoes that give proper support or you might develop Achilles tendonitis. Get rest and use orthotic devices to elevate the heel.

Either take a hiatus until your foot has heeled or decrease the duration and intensity of your walking routine.

Tai Chi Helps With Arthritis

Because studies of tai chi has shown that people over 65 with knee osteoarthritis who took tai chi exercises twice a week for 12 weeks experienced less pain and improved physical function, this form of exercise is promoted by the Arthritis Foundation.

Dr. Paul Lam, a family physician and tai chi expert, offers 12 lessons on disk for purchase. But he also is available to answer your questions.

Tai chi uses slow, deliberate, gentle, fluid and flowing circular movements that "improve the body and the mind." It is sometimes referred to as moving meditation.

This ancient Chinese martial art improves strength, balance and flexibility in older people but it also helps with chronic health conditions such as multiple sclerosis and sore joints and muscles.

For more on tai chi and arthritis, visit 50somethinginfo.com

If The Shoe Fits, Wear It

If you believe that the more money you pay for athletic shoes gets you more cushioning and shock absorption, you are in for a big surprise.

The University of California at Berkeley Wellness Letters tell us that often a less expensive pair provides us more comfort.

Make sure the fit is right and replace your athletic shoes after 300-500 miles of running.

Find out more about men's and women's footwear and exercise, sports and fitness on www.50somethinginfo.com

Walking the Smart Way: Seniors Advised

Walk the right way--as instructed by the UC Berkeley May, 2008, Wellness Letter. You can get more out of your walking workouts when you:

• Walk briskly for a half hour every day or for 1 hour 4 days a week
• Walk often
• Use a pedometer for motivation
• Swing your arms
• Speed up every 5 minutes for 1-2 minutes
• Walk up and down hills
• Walk on different surfaces like grass or gravel
• Try using a walking stick or pole
• Use hand weights (start with 1 pounders)
• Try walking backwards
• Choose the right shoes

For more on walking, visit 50somethinginfo.com.

Oldsters, Don Your Walking Shoes to Improve Your Health

The oldest old (about 85 years+) can benefit from even a little physical activity, according to Dr. Jeremy Jacobs, a geriatric specialist at Hadassah Hebrew University Medical Center in Jerusalem.

"As little as four hours a week was as beneficial as more vigorous or prolonged activity. "

It's never to late to start, either. Just walk in short intervals several times a day and you 'll increase your chances of seeing your granddaughter on her wedding day (and maybe you'll be first on the dance floor!).

A side benefit to all this--less depression, loneliness and a greater ability to perform daily tasks.

So get moving.

For more on walking to maintain your health, visit 50somethinginfo.com.

Bowling For Boomers and Seniors: Wii Changes Our Lives

Here’s a game where you don’t have to buy any of the equipment but still score close to 300! No ball, no bag, no dorky shoes.

Car-Man and I have Wii Sports. Several times a week we bowl. He’s barefoot. I’m in my fuzzy slippers. We back up to the sofa, glide down the living room and aim our hand device at the pins.

He’s better than I (right now) but I’m becoming tougher competition. It’s great exercise and lots of fun.

For more on bowling, check out 50somethinginfo.com.