ASK KAREN: Aim for whole body health

QUESTION: I’m starting to gain a lot of weight in my lower stomach. I work out my upper body three times a week, but don’t work my abs or lower body as much. I was thinking about cutting sugar out of my diet completely for a week, and then just eating smaller amounts. I would like to stay fit. Do you have any recommendations?

ANSWER: Instead of only focusing on one specific part of your body, try to think of whole body health.

Carilion Clinic’s Dr. Mark Greenawald says, “Establish a more balanced approach to exercise, with more of an emphasis on total body aerobic exercise, and perhaps for nutrition as well.”

The Centers for Disease Control and Prevention has specific recommendations for weekly exercise which include two hours and 30 minutes of moderate intensity aerobic activity (i.e., brisk walking) and muscle strengthening workouts two or more days (working all muscle groups).

Dr. Greenawald says, “It might be helpful to break that down to 30 minutes of moderate activity five times a week, plus two sessions of resistance exercises (weights).”

The US Department of Health and Human Services has some helpful nutritional guidelines including more dark green vegetables, orange vegetables, legumes, fruits, whole grains and low-fat milk and milk products; and less refined grains, total fats (especially cholesterol, and saturated and trans fats), added sugars and calories.

For more 10 On Your Side about getting in shape in a healthy way go to http://www.wsls.com , click lifestyles and then health.