Q. A friend is urging me to join her yoga class. It is an "above beginner level" class according to my friend. I’m 50 and I know I'm not in shape right now and need to start doing something. I work a very full-time job, have family obligations and my time is limited. I walk my dog but that's about it. When I think of yoga, I think of skinny flexible types. Is yoga the right choice for starting an exercise program? If not, what would you recommend?—Not Skinny, Not Flexible in Rhinelander                                  

A. Yoga is considered relatively safe and low impact, often categorized as a “mindful exercise.”

To be considered a mindful exercise, there are five criteria that must be met.

Q.  My primary form of exercise is walking, and I usually walk the same loop every evening, along the shoulder of a county road, anywhere from 3 to 6 miles, going in the same direction. Lately, I've developed a stiffness in my legs.

My doctor said this is a symptom of aging, but I’m only 48 and healthy. Should I be feeling this stiffness in my knees? My husband said I should vary my route and that it could have something to do with the road I walk on, or the unevenness of the shoulder. I'm partial to this road because there isn't much traffic on it. Would a change in route help, or is there any way I can modify my current route? – Stiff-Kneed in the Country

A. If you look at your average road, you will notice there is a gentle slant to them on the sides, for water run-off. Often times this grade can be more pronounced on country roads, particularly those that are unpaved due to erosion over time.

Rega...

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Q. As the weather gets nicer, I’m striving towards a more healthy and active lifestyle. I’m a little scared about my back though... Currently I have a healthy, fit back, but so many people around me complain of back troubles. Is there any thing I should be doing to keep my back healthy?—In the Mood for Spring

A. The top three reasons for back pain are poor posture, being overweight, and being out of shape. Fortunately, as humans we can have control over all of these areas.

It’s important to keep in mind that just because your back isn’t hurting you, doesn’t mean it’s healthy. You need to evaluate yourself in relation to those three things to ensure you do have them under control, and if not, take steps to get them under your control.

The best posture for the back

When it comes to posture, it’s important to know that you shouldn’t keep your back ram-rod straight at all times. The spine has a...

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Q.  I’ve been doing a lot of aerobic classes and am really happy with how my appearance and fitness level are coming along…except for my chest. I was wondering if there are any exercises that target the chest that can help with sagging and overall appearance? ~Anonymous

A.  Everyone is concerned about how his or her chest looks, whether it’s a man (his pecs) or a woman (her breasts).

A woman’s breasts are made up of adipose (fat) tissue containing the mammary glands all contained in a net of connective tissue. This collection of tissues rests on top of the pectoralis major (pecs).

A good way to recognize the location of your pecs is to think of them as the “hugging muscle” – when you hug someone you feel the muscles tense in your upper chest region; these are your pectoral muscles.

There are a variety of ways to develop your chest muscles (pecs), and doing so can improve their appearance, regardless of yo...

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Q. I’m exercising and I’m eating healthy, but I’m not seeing any weight loss. What do you think is going on? ~ Connie, Eagle River

A. This is something I come across a lot in my profession: people who are ready and willing to make the necessary steps, but aren’t seeing the results they hope for.

For weight-loss exercise, you should try to do aerobics 3 to 5 times per week (30-45 minutes per time) and strength training 2 to 3 times per week (20-30 minutes per time). I know not everyone can fit that into their schedule, but it is in your best interest to strive for that fitness plan.

More important in your question is the “healthy” food aspect. You need to form eating and activity patterns that can sustain you for a lifetime. Everyone says diets don’t work, and it’s half true. Diets can be effective forms of short-term weight loss, but they do not help you to keep it off. As soon as you go off of your diet, you will put the ...

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Q. I work out on a regular basis. One of my training partners has diabetes, and I am ignorant about the subject. Is there anything important for me to know about this disease to keep him safe while we’re working out? ~Bob, Wausau

A. There is no shame in admitting that you don’t know anything about diabetes. Diabetes is not a single disease, it’s a group of disorders that differ in both cause and severity, meaning there is a lot of information, but not all of it applies to a single person’s experience with the disease.

Common to every form of diabetes is an inappropriately high blood glucose concentration, which is actually the primary diagnostic indicator for diabetes. Most commonly associated with diabetes is lack of insulin, but that is only partially correct. The presence and reaction of insulin varies based on type of diabetes.

Type 1 diabetes is the lack of insulin secretion from the pancreas. Type 2 diabetes is the f...

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Q. As I get older, I’m increasingly worried about osteoporosis. Are there any steps I can take to prevent it? If I do get osteoporosis, what is the best way to keep it under control and still live a life?—a reader in Minocqua

A. Osteoporosis is a huge health concern for people of all ages. Starting from young ages we are encouraged to consume large amounts of calcium to “bulk up” our bones for later in life. As far as prevention goes however, there is a lot more to it than just taking a supplement.

You may be surprised to learn that the #1 key to preventing osteoporosis at any age is exercise! As always, the earlier in your life you start the better, but just because you’re not 20 anymore doesn’t mean that exercise won’t go a long way to helping you prevent osteoporosis.

Calcium uptake

As far as calcium is concerned, it is very important for bone growth. However, you can take twice the reco...

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Q. I cook, clean my house, do yard work and general maintenance around my house every day. I was wondering if I had to exercise on top of these efforts, or if my chores are enough? ~Mildred, Antigo

A. If you are active in your house on a daily basis, there’s no reason why it can’t help improve your overall health. It only takes a few minor changes to achieve these benefits. This is a very good way to ease yourself into a more aggressive fitness program.

The goal in a domestic-chore circuit routine is to burn 200-350 calories per day (or per day you do your chores). A "domestic chore circuit" is the phrase used to describe the ideal way to perform your activities to maximize your benefit.

Here is a guideline for an effective chore circuit:

~Always start each circuit session with a short walk and end with a relaxation exercise.

~Perform at each work station for 6 to 10 minutes.<...

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Q.  I’ve been hearing a lot about body toxins and their effect on health. I’ve seen a lot of “detox” products and programs out there and it doesn’t seem like it would work, but I’ve heard people swearing by these programs. Do “detox” programs work and would you recommend them? ~ Lisa, Beloit

A. I agree there has been a recent surge in “detox” programs; this isn’t a new thing, it is a fad that comes and goes frequently. All “detox” diets share a goal of ridding the body of toxins, usually through some combination of fasting, food restriction and supplements.

They also usually involve consuming large amounts of liquids, fiber and raw vegetables. And most diets involve the elimination of caffeine, nicotine, and alcohol, as well as restricting the intake of meat and solid foods all together.

Some systems even go so far as to require you to use cleansing boosters, herbal laxatives and colonics in an effort to purge the gastro-intestinal sy...

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Q.  I am trying to lose weight and don’t really know where to start. I’ve looked into gym membership, which seems to run about $200 per six months, and I’ve looked into personal training, which is about $50 per session. I like the idea of a personal trainer, but I’m wondering what makes it so much better to pay that kind of money for it? ~Amanda, Rhinelander

A. Hiring a personal trainer isn’t exclusively for the wealthy anymore. When you’re just starting out, I would honestly recommend spending the money for a personal trainer.

Ideally, you want a trainer to work with you three times a week, every week. Realistically that is a budget-breaking proposition that most people wouldn’t, and shouldn’t, even consider.

Typically you can hire a trainer for one session with no obligations to hire them for another. I have clients I see once a year, some once a month and just this past summer I worked with three clients in the sam...

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