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        Follow through: The benefits of regular exercise are a powerful incentive for seniors to continue an exercise regimen, researchers say.

        Researchers at the Stanford Center for Research in Disease Prevention followed 103 adults over age 65, tracking their confidence that they could successfully participate in an exercise program. When measured as a function of improvement seen during a fitness regimen, participants' assessments accurately predicted who would still be exercising a year later.

        “It is possible that perceiving benefits in fitness outcomes, such as appearance and weight, communicates to participants that they have been successful in their exercise regimen. This perception may build their confidence that they can be successful in the future,” said Dr. Glenn S. Brassington, lead researcher.

Research

        Fat street: Residents of urban and suburban homes built before 1974 are much more likely than residents of newer homes to walk a mile or more at least 20 times a month, according to researchers.

        The reason: Older subdivisions are more likely to have sidewalks, have a denser network of streets and have a mix of residential and business offerings.

        Researchers at the National Cancer Institute surveyed 17,030 adults on walking behavior, leisure-time physical activity, demographics and health limitations, as well as their home's age and location (suburban/urban or rural).

        Men and non-Hispanic whites were more likely than women and other racial or ethnic groups to walk at least a mile 20 or more times per month.

Nutrition

        Diet denial: Registered dietitian Elizabeth Somer, author of The Origin Diet (Owl Books; $13) targets these food groups to help women improve their eating habits:

        • Vegetables: Include two fruits and/or vegetables with each meal and snack. Choose deeply-colored products, such as carrots, spinach or sweet potatoes.

        • Grains: Choose whole wheat bread, brown rice and plain oatmeal, not white bread, white rice or granola bars.

        • Calcium: Include at least three fat-free, calcium-rich foods daily, such as nonfat milk or yogurt, fortified soy milk or canned salmon.

        • Fish and beans: Limit red meat. Choose white-meat poultry and add one to two servings of beans per week. Include two fish dishes weekly.

        • Fats and oils: Less-processed foods are lower in fat. Choose a baked potato, for example, instead of French fries or chips.

        • Sugar: Limit pastries, desserts and pop. Read labels and avoid foods that list sugar, including sucrose, glucose and high-fructose corn syrup, as one of the first three ingredients.

Siting

        Splash: Check out the Swim Training Site at web.utk.edu/%7Ecstephe1/Swimming/index.html for training, competition, nutrition and health information on swimming and diving. The site also features a workout exchange so swimmers can trade tips on getting in top form.

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