Answers from Expert: Michelle Cederberg

If you have a question for any of our experts, please visit our Just Ask page. I'm going to give you a one-word answer to your tummy bulge problem: INTENSITY. A quick and easy way that you can begin to attack the bulge (beyond the other important consideration of nutrition) is to increase the intensity of your walking efforts and include some resistance training exercises in your weekly plan (including abdominal exercises). You're doing great things for yourself by exercising as regularly as you do. From a health standpoint you're setting yourself up well. I recognize however, that one of the biggest motivations for exercising, at least initially, is to look better and if those results aren't coming then frustration can set it. One of the biggest errors that older women make in their exercise regime is to take it too easy or think themselves incapable of pushing themselves harder in their exercise efforts. At 52, you're likely in or near menopause and that will impact your metabolism greatly. Research is showing that menopausal women can beat the battle of the bulge by exercising with more intensity -- real efforts at pushing up the heart rate. If you're successfully walking 40 minutes in the morning and evening five times a week, I can only assume you're mostly injury-free and you've got a good cardiovascular base to work with. If you can run instead of walk, then plan for that a couple of times per week. If you can power walk instead of easy walking, plan for that. If you've got hills or stairs in your area, include them in your route. At least three of your exercise efforts each week should include intensity high enough to have you excessively sweaty and short of breath. These types of workouts will burn calories at a higher level, help strengthen your muscles more effectively and increase your overall metabolism. Resistance training exercises (see Fitness on the go) will help build your muscle mass to 1) make those intense workouts less daunting and 2) increase your metabolism even more. If you can include a few focused abdominal exercises you'll begin to train the muscles that are underlying the belly bulge so that when the weight drops the muscles will pop. Finally, don't underestimate the benefit of good nutrition and five to six small meals per day for helping you along. Ask a nutritionist for help in getting started. Michelle Cederberg, MKin, PFLC

---

Log on to www.liveoutloud.ca and sign up to receive your weekly e-mail 'e-spiration' from Michelle