Call it what you will: the battle of the bulge, middle-age spread, the waistline war.
Somewhere in that busy time between 30 and 40, the forces of nature—children, work,
time—gang up on you. One day you notice last season's clothes are a little uncomfortable
this time around. All this comes at a time when age is less acceptable as an excuse
for gaining weight. Just look at the current U.S. Dietary Guidelines, which make no
allowance for getting heavier through the years. Getting older doesn't have to mean
getting wider, the experts say. The first step in the fight against flab is knowing
your opponent. Take the following quiz to find out how well armed you are.
1. Middle-age spread is an increasing accumulation of:
You didn't answer this question.
You answered
The correct answer is
The increase in fat puts you at higher risk for high blood pressure, stroke, heart
disease, diabetes, and certain cancers. A healthy weight is possible with regular
physical activity that includes aerobic (“cardio”) activities, such as brisk walking,
golfing, yard work, bicycling, and swimming, and muscle-strengthening exercises, balanced
with a healthy diet. And you can do more than just manage your weight. According to
federal guidelines, getting at least 2-1/2 hours a week of moderate-intensity activity
like brisk walking can lower risk for heart disease, stroke, type 2 diabetes, high
blood pressure, high cholesterol levels, and colon and breast cancers.
2. Blame middle-age spread on:
You didn't answer this question.
You answered
The correct answer is
It's the combination that makes fighting middle-age spread so tough. After age 30,
youthful muscle mass begins to decrease, which means your body needs less energy to
operate. Often, we don't reduce our eating to match. Heredity, which determines where
body fat will accumulate, kicks in. By age 30, we have usually acquired bad habits,
such as skimping on exercise and eating poorly. In addition, some women may see their
waistline increase because of hormonal changes brought on by menopause. Becoming more
aware of what you can do to help reduce belly fat is the first step to losing it.
3. As fat accumulates in middle age, muscle mass tends to:
You didn't answer this question.
You answered
The correct answer is
If you don't
use muscles, you lose them. One way to maintain muscle strength is by strength
training, or exercises that build muscle. Fat stored in the body doesn’t use as
much
energy or calories as muscles do. Strength training makes your muscles strong
and
can increase the metabolic rate, the rate at which calories are burned. This is
helpful for weight loss and weight control. Talk with your healthcare provider
to
find out more about which strength training exercises are best for you.
4. Exercise aimed at reducing fat in specific areas:
You didn't answer this question.
You answered
The correct answer is
Doing sit-ups won't take fat off your abdomen. But the calories burned will help reduce
fat throughout your body. Exercises that target the abdominal muscles in the belly
help strengthen these muscles and can help firm and flatten the belly.
5. Exercise to help eliminate middle-age spread should:
You didn't answer this question.
You answered
The correct answer is
Even short bursts of activity can add up to real calorie burning. For example, try:
Parking your car a few blocks from work and walking the remaining distance. Replacing
coffee breaks with short walks around the block. Running in place or jumping rope
during TV commercials. Taking the stairs instead of an elevator whenever possible.
