Research

        No excuses: You're never too old to weight-train, says Ball State University researcher Bruce Craig.

        Men and women well past retirement age benefit physically and emotionally from resistance training, says Mr. Craig, a researcher at the university's Human Performance Laboratory.

        Older folks can do the same workouts as younger people, Mr. Craig says, but the pace should be slower. Keep adding weight and repetition.

        His findings:

        • Free weights are the best bet for building strength and stamina. Weight machines do too much of the work for people.

        • Exercise provides a physical and emotional boost for people of all ages, including seniors.

        • Older adults who exercise regularly may suffer fewer falls. Weight-training increases bone density and improves reaction time, both crucial for injury prevention.

Calendar

        Heavy topic: Pediatrician Rosy Thind presents “Diagnosis, Implications and Management of Childhood Obesity” at 6:30 p.m. Feb. 13 at the TriHealth Fitness and Health Pavilion in Blue Ash. Free, but registration deadline is Feb. 11. 985-6732.

        Big talk: South African Reg Park, three-time winner of the Mr. Universe title, will speak at 7 p.m. Feb. 25 at the Alliance Institute for Integrative Medicine in Kenwood. His topic: “Health, Passion and How to Increase Your Zest for Life.” Cost: $20. Reservations: 791-5521.

Tips

        Sang of four: It only takes a few habits to prevent adult-onset diabetes, says registered dietitian Karen Collins of the American Institute for Cancer Research.

        Two studies — one Finnish, one American — identified four key steps for diabetes prevention:

        • Regular moderate exercise: In the Finnish study, people who exercised four hours a week cut their diabetes risk 80 percent.

        • Weight loss: Subjects in both studies dropped from 5 to 7 percent of their starting body weight — a modest loss, but enough to cut their risk factors.

        • Reduction of dietary fat

        • Increasing consumption of vegetables, fruits, beans and whole grains.

        Those four simple steps can also cut your risks of heart disease and cancer, Ms. Collins points out.

Shelf help

        New release: Get with the Program (Simon and Schuster; $24) by Bob Greene (you know — Oprah's trainer) isn't a diet book, the author insists. It's a book on preparing mentally for losing weight and getting in shape.

The Goods

        Enough rope: Want to make that jump rope sweat?

        Check out two new exercise videos featuring “jump rope professional” David Fisher, also known as “The Rope Warrior'':

        • The Ropenastics Workout (Rope Warrior; $19.95) provides a complete body workout that burns fat and strengthens muscles.

        • Ropenastics Skills (Rope Warrior; $19.95) gives tips and lessons for improving jump-roping skills. Geared toward ages 5 and up.

        To order, call (888) 567-7673 or visit www.ropewarrior.com.

        Contact Peggy O'Farrell by phone: 768-8510; fax: 768-8330; e-mail: pofarrell@enquirer.com.

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