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Studies supported by the Canadian Fitness and Lifestyle Research Institute (a national agency funded by Fitness Canada) and other organizations, demonstrate the positive effects of physâ€" ical activity on the health of older adults. Age does have a way of creeping up on us. In the past, we tended to accept a gradual physical decline as a natural part of the aging process. 3 Paige had more to say on this. He saw fit to include advice for older adults in his now famous ‘Rules for Living‘. His sixth and final rule warned, "Don‘t look back, something may be gaining on you." But research now shows that as much as one half of the decline between the ages of 30 and 70 is due not to aging itself, but to an inactive way of life. ‘"How old would you be if you didn‘t know how old you are?" This question â€" once posed by the great baseball pitcher Satchel Paige â€" is a good one. It gets to the heart of how much our attitude affects the way we age. . Miracle portions to enhance perforâ€" mance simply don‘t exist.. A healthy, balanced diet will do the trick. * Peak for performance. For meals two to three hours before intense activiâ€" ty, choose foods low in fat and protein and high in carbohydrate. Breads, cereâ€" al, potatoes, rice, pasta, and fruit all fill the bill! Immediately following your activity session, the meal should be rich in carbohydrate and be sure to contain some protein. * Keep cool. With all this talk of food, don‘t forget the fluids! To avoid dehydration, drink plenty of cool water before, during, and after physical activiâ€" ty â€" even if you don‘t feel thirsty. After exercise, drink one litre of water per kilogram of weight lost during the sesâ€" sion. * "Top up." The daily servings noted above are minimums. If you‘re still hungry, go for extra grain products, vegetables, and fruit â€" or a glass of lowâ€" fat milk. An adequate diet will give you enough protein to maintain muscle mass â€" or even to increase it when combined with proper training. A proper diet will also provide sufficient carbohydrate to fuel your physical activity. * Go for balance. Aim for a diet with about 55â€"60% carbohydrate, 25â€"30% fat, and 15% protein. The following recâ€" ommended daily servings will give this balance: milk (2 servings), grain prodâ€" ucts (5), meat and alternatives (2), and vegetables and fruits (5). (For lowâ€"fat choices, skim milk is an obvious one. In the meat and alternatives group, you could go for lean beef, pork, lamb, fish, skinless poultry, or peas and beans.) For its part, the Canadian Fitness and Lifestyle Research Institute supports sciâ€" entists conducting essential research in the area. The Sport Medicine Science Council of Canada, in turn, uses the curâ€" rent research to provide athletes, coachâ€" es, and fitmess enthusiasts with sensible advice on nutrition and physical perforâ€" Here are a few of their suggestions: * Eat the real thingâ€"food! A proper diet provides all the nutrients you need for an active lifestyle. No research supâ€" ports the need for extra protein or amino acid supplements. (Continued from page 6) :. (the unfounded claims of promoters of various "special" foods and suppleâ€" ments). Some dietary and fitness tips for healthier living The same kind of improvements can be expected in strength and flexibility. Furthermore, weightâ€"bearing activities contribute to strong and healthy bones. * Check up first. If you have any health concerns, see your doctor before increasing your level of physical activiâ€" ty. If you suffer from arthritis, for examâ€" mM â€" HALTON MENS HOCKEY LEAGUE The nice thing is you don‘t have to be super active to realize these benefits. You must do what‘s right for you. Here are some tips to help: In fact, physical activity can improve their function by the equivalent of as much as 10 to 15 years of aging. Research shows that regular exercise in one‘s later years will counter some of the natural loss in how the heart a.nd lungs function. * Nonâ€"contact * Prime time games * 17th season of operation e HAIR DESIGN e AESTHETICS e ELECTROLYSIS e AROMATHERAPY Jud! Shepperd Missoit‘s INFORMATION AND/OR REGISTRATION BY PHONE (416) $49â€"9712 Applications at RIVER OAKS or GLEN ABBEY ARENAS e MANICURES e PEDICURES e FACIALS * Trophies * Balanced teams * Excellent officiating HAIR AESTHETC JAZZERCISE â€" a fun and energetic aerobic workout you can take at your own pace. We‘ve got the latest moves and hottest music. Classes held at Maple Grove United Church on Maple Grove Drive in Oakville. Mon./Wed â€" 9:30 a.m. Sat. â€" 9:15 a.m. Tues. â€" 7:00 p.m. Thurs. â€" 8 p.m. Bring this ad to class and buy one class at $4.00 and get the second one free! New Students Only LESLIE EVANS â€" 855â€"0333 Certified Instructor Formerty of Ricos, Julie would like to welcome all her clients to come and see her at her new location. in a Fun and Safe Environment. Organized Adult Recreation Hockey 10 SESSIONS (ERGOLINE BEDS) As you grow older, don‘t let your physical abilities or your attitude stand between you and an active life. Active * Stretch and strengthen. Active chores around home, yard work, a simâ€" ple exercise routine... These can help you maintain strength and flexibility. This, in turn, will help with balance and coordination and reduce your likelihood of trips and falls. * Keep movin‘. Walking and wheelâ€" ing. Golfing and.cy¢ling. Swimming and more. These kinds of activities will give you that extra capacity to get through the day with less fatigue and effort. ple, your doctor or physiotherapist could tell you if there are any activities or exercises you should avoid. * Sweaters/socks provided * Individual entries only * New Oldâ€"Timers Division 35+ living can improve your quality of life and help you to remain independent. OAKVILLE WEST BRONTE MARTIAL ARTS This article is provided by the 2318 Lakeshore Rd. W 1428 Speers Rd., Oakville #17 18 (at OEW}) JAZZ " TAP = BALLET® ACRO = MODERN © MUSICAL THEATRE® BABY BALLET® FUNK= CLASSES FOR BOYS ONLY «® SPECIAL SPRUNG FLOORS Recreational Competitive Dance Classes for boys girls from age 2 1/2 Canadian Fitness and Lifestyle Research Institute in collaboratwn with ParticipACTION. instruction by accredited teachers who care. TYSON MARTIAL ARTS SUPPLIES Qualified ADULT 334 Kerr St