Health and Fitness

Could Your Grandchild Be Autistic?

Grandboomers have a wonderful time interacting with their grandchildren. It is for this reason that you may be among the first to notice unusual behavior in the child that could be a sign of autism.

Should you notice any of the symptoms noted in this article, it is important for the well-being of your grandchild that you bring this to the attention of the child's parents so that proper testing and, if necessary, help can be obtained. We thank the US Government for the information in this article and refer you to the address and web site below for more specifics.

Autism is the most common condition in a group of developmental disorders known as the autism spectrum disorders (ASDs). Autism is characterized by impaired social interaction, problems with verbal and nonverbal communication, and unusual, repetitive, or severely limited activities and interests. Experts estimate that three to six children out of every 1,000 will have autism. Males are four times more likely to have autism than females.

The hallmark feature of autism is impaired social interaction. Parents and family members, such as Grandboomers who interact frequently with their grandchildren, are usually the first to notice symptoms of autism in a child. As early as infancy, a baby with autism may be unresponsive to people or focus intently on one item to the exclusion of others for long periods of time. A child with autism may appear to develop normally and then withdraw and become indifferent to social engagement.

There are distinctive behaviors that characterize autism that Grandboomers can look for. Children with autism may fail to respond to their name and often avoid eye contact with other you. They have difficulty interpreting what others are thinking or feeling because they can’t understand social cues, such as tone of voice or facial expressions, and don’t watch other people’s faces for clues about appropriate behavior. They lack empathy.

Grandboomers should watch to see if the child engages in repetitive movements such as rocking and twirling, or in self-abusive behavior such as biting or head-banging. Autistic children also tend to start speaking later than other children and may refer to themselves by name instead of "I" or "me." Children with autism don’t know how to play interactively with other children. Some speak in a sing-song voice about a narrow range of favorite topics, with little regard for the interests of the person to whom they are speaking.

Many children with autism have a reduced sensitivity to pain, but are abnormally sensitive to sound, touch, or other sensory stimulation. These unusual reactions may contribute to behavioral symptoms such as a resistance to being cuddled or hugged.

Autism varies widely in its severity and symptoms and may go unrecognized, especially in mildly affected children or when it is masked by more debilitating handicaps. Doctors rely on a core group of behaviors to alert them to the possibility of a diagnosis of autism. Grandboomers should watch for these behaviors:

Impaired ability to make friends with peers.
Impaired ability to initiate or sustain a conversation with others.
Absence or impairment of imaginative and social play.
Stereotyped, repetitive, or unusual use of language.
Restricted patterns of interest that are abnormal in intensity or focus.
Preoccupation with certain objects or subjects.
Inflexible adherence to specific routines or rituals.

Doctors will often use a questionnaire or other screening instrument to gather information about a child’s development and behavior. Some screening instruments rely solely on parent observations; others rely on a combination of parent and doctor observations. If screening instruments indicate the possibility of autism, doctors will ask for a more comprehensive evaluation.

Autism is a complex disorder. A comprehensive evaluation requires a multidisciplinary team including a psychologist, neurologist, psychiatrist, speech therapist, and other professionals who diagnose children with ASDs. The team members will conduct a thorough neurological assessment and in-depth cognitive and language testing. Because hearing problems can cause behaviors that could be mistaken for autism, children with delayed speech development should also have their hearing tested. After a thorough evaluation, the team usually meets with parents to explain the results of the evaluation and present the diagnosis.

Symptoms of autism may change over time. For many children, autism symptoms improve with treatment and with age. Some children with autism grow up to lead normal or near-normal lives.

How is autism treated?

There is no cure for autism. Therapies and behavioral interventions are designed to remedy specific symptoms and can bring about substantial improvement.

Educational/behavioral interventions. Therapists use highly structured and intensive skill-oriented training sessions to help children develop social and language skills. Family counseling for the parents, Grandboomers, and siblings of children with autism often helps families cope with the particular challenges of living with an autistic child.

Medications. Doctors often prescribe an antidepressant medication to handle symptoms of anxiety, depression, or obsessive-compulsive disorder.

Other therapies. There are other therapies or interventions available for autistic children, but few, if any, are supported by scientific studies. Parents should use caution before adopting any of these treatments.

For more information on neurological disorders or research programs funded by the National Institute of Neurological Disorders and Stroke, contact the Institute's Brain Resources and Information Network (BRAIN):

BRAIN
P.O. Box 5801
Bethesda, MD 20824
(800) 352-9424
www.ninds.nih.gov

Medications for Your Grandchildren

It's that time of year when the grandchildren are sneezing, coughing and little noses are constantly running. You want to help, but searching for child-size doses of medications at your local pharmacy is now more difficult than in the past. Due to overdoses that sometimes have resulted in death, the Centers for Disease Control has petitioned makers of over-the-counter (OTC) infant decongestants and antihistamines to remove their products from pharmacy shelves.

The U.S. Food and Drug Administration and the makers of OTC medicines recommend that you take the following steps before giving any medicine to an infant or a child. Even OTC medicines that you buy are serious medicines, the FDA warns. The following is their advice for giving OTC medicine to your child:

Always read and follow the Drug Facts label on your OTC medicine. This is important for choosing and safely using all OTC medicines. Read the label every time, before you give the medicine. Be sure you clearly understand how much medicine to give and when the medicine can be taken again.
Know the "active ingredient" in the medicine. This is what makes the medicine work and is always listed at the top of the Drug Facts label. Sometimes an active ingredient can treat more than one medical condition. For that reason, the same active ingredient can be found in many different medicines that are used to treat different symptoms. For example, a medicine for a cold and a medicine for a headache could each contain the same active ingredient. So, if you’re treating a cold and a headache with two medicines and both have the same active ingredient, you could be giving two-times the normal dose. If you’re confused about the child’s medicines, check with a doctor, nurse, or pharmacist.
Give the right medicine, in the right amount, to the child. Not all medicines are right for an infant or a child. Medicines with the same brand name can be sold in many different strengths, such as infant, children, and adult formulas. The amount and directions are also different for children of different ages or weights. Always use the right medicine and follow the directions exactly. Never use more medicine than directed, even if your child seems sicker than the last time.
Talk to your doctor, pharmacist, or nurse to find out what mixes well and what doesn’t. Medicines, vitamins, supplements, foods, and beverages don’t always mix well with each other. Your health care professional can help.
Use the dosing tool that comes with the medicine, such as a dropper or a dosing cup. A different dosing tool, or a kitchen spoon, could hold the wrong amount of medicine.
Know the difference between a tablespoon (tbsp.) and a teaspoon (tsp.) Do not confuse them! A tablespoon holds three times as much medicine as a teaspoon. On measuring tools, a teaspoon (tsp.) is equal to "5 cc" or "5 ml."
Know the child’s weight. Directions on some OTC medicines are based on weight. Never guess the amount of medicine to give to your child or try to figure it out from the adult dose instructions. If a dose is not listed for your child’s age or weight, call your doctor or other members of your health care team.
Prevent a poison emergency by always using a child-resistant cap. Re-lock the cap after each use. Be especially careful with any products that contain iron; they are the leading cause of poisoning deaths in young children.
Store all medicines in a safe place. Today’s medicines are tasty, colorful, and many can be chewed. Kids may think that these products are candy. To prevent an overdose or poisoning emergency, store all medicines and vitamins in a safe place out of your child’s (and even your pet’s) sight and reach. If your child takes too much, call the Poison Center Hotline at 1-800-222-1222 (open 24 hours every day, 7 days a week) or call 9-1-1.
Check the medicine three times. First, check the outside packaging for such things as cuts, slices, or tears. Second, once you are at home, check the label on the inside package to be sure you have the right medicine. Make sure the lid and seal are not broken. Third, check the color, shape, size, and smell of the medicine. If you notice anything different or unusual, talk to a pharmacist or another healthcare professional.

When Was the Last Time You Prepared a School Lunch?

Mom and Dad need a vacation and you've "volunteered" to watch the grandchildren. But there's a wrinkle. Those cute little babies you fed, burped and put back to sleep are now running all over the place and...they're going to school.

Their parents pointed out that you'll have free time during school hours. But, did they take the time to mention that they prefer the children take a lunch to school and you'll have to prepare it? This is the preference for may parents as the food on the school menu is often not what they want their child eating. If you're going to be preparing a school lunch, here are some tips on creating a balance between what the children will eat, and what's good for them.

Lunches should include a variety of foods and beverages to help children stay focused, alert, and perform their best throughout the school day. Besides providing the nutrients, hydration, and energy, children need to grow, learn and play. Packed lunches can provide fun and variety that inspire kids to eat well and develop lifelong healthy habits.

First, you want the child to eat the lunch you prepare. So, have your granchildren join you in planning and preparing lunch. However, make certain they choose items from categories (see below) that provide correct nutrition.

Varying the sandwiches, fruit, and vegetables each day is also a great way to ensure your child eats nutritious foods. Selecting a variety of beverages also helps. Rather than a carbonated soft drink, opt for natural spring water, milk, vegetable or fruit juice, or one of the combination juice drinks now on the market.

Nutritionists note that lunch provides children with about a third of the nutrients and calories they need each day, so it's very important to know what they are eating away from home. By creating fun and enticing lunches, Grandboomers can feel confident that the children are eating well. Here are the key elements to include:

Protein (for proper growth and to keep children alert) - Make sandwiches with protein fillings like turkey, chicken, hard-boiled eggs, ham, tuna, hummus, beans, peanut butter or cheese slices.
Fruits & Vegetables (for vitamins, minerals and other disease-fighting components) - Include at least one serving of fruit and one serving of vegetables in every lunch. Try pears, honeydew, watermelon, cherries, cups of unsweetened applesauce, sliced kiwi, pineapple chunks or dried fruits, in addition to familiar favorites like apples, oranges and bananas. Good lunch-packing veggies include carrot sticks, bell peppers, snap peas, grape tomatoes, cucumber slices and green peas. You can also put veggies like lettuce, slices of cucumber, tomato, peppers or onion on sandwiches.
Carbohydrates (for fueling the brain and muscles) & Calcium (for healthy bones and teeth) - Use whole-grain bread instead of white bread. Other choices include tortillas, pita pockets, rice cakes, bagels, muffins or raisin bread, which all come in whole-wheat varieties. For a change from bread, try rice, noodle or pasta-based salads. Milk is a good source of calcium, but you can also include calcium-containing foods like broccoli, spinach, yogurt, cheese and calcium-fortified orange juice.

Most important, use self-sealing bags so the contents will stay fresh. And, if the lunch is going to be exposed to heat for some time, check to see which fruits and vegetables spoil quickly. Most drinks come in sealed one-serving containers.

One final note...while you're preparing a healthy lunch for the grandchildren, you might take it as a lesson for yourself. The right diet will help Grandboomers stay healthy, too.

You're Feeling Sleepy, Very Sleepy

An increasing number of Grandboomers are finding that as the day progresses, they virtually fall asleep while at work, snapping in and out of consciousness, or worse, while driving. If you're tossing and turning when you sleep and not getting a good night's rest, you might have sleep apnea.

People with sleep apnea actually stop breathing for 10 to 60 seconds during their sleep. This causes the amount of oxygen in the blood to drop, and your brain wakes you up. Since this can happened 300 or more times a night, it's no wonder you're fatigued during normal waking hours.

Personally, you may not be aware of this phenomenon because you are "sleeping." However, your spouse may be acutely aware because one of the main symptoms of sleep apnea is loud snoring, choking, accompanied by a gasp for breath when your brain wakes you enough to respond.

When you're awake, you might have headaches, mood changes and trouble concentrating on your work. However, it's easy to pass these off as the result of other causes like stress or workload. The key is recognizing the sleep pattern.

The cause of sleep apnea is congested nasal passages. Also, the tongue, palate, or uvula at the back of your throat might be blocking your airflow.

We mention this to Grandboomers because as you age, there is a tendency to add weight and excess weight can put pressure on the windpipe, blocking airflow. Alcohol consumption and smoking also contribute. But, this breathing disorder can affect younger people as well.

Sleep apnea is not to be ignored. Untreated, it contributes to the risk of cardiovascular disease, an irregular heartbeat, high blood pressure, stroke and even a heart attack.

Fortunately, a test at a sleep clinic can easily determine your degree of sleep apnea. If your are diagnosed with sleep apnea, one of the most common treatments involves the wearing of a mask when you sleep...it operates like an oxygen mask, except that it pumps regular air from your room into your nasal passages. It's called CPAP (Continuous Positive Airway Pressure). There are other treatments, so discuss all possibilities with your doctor.

If you think you might have sleep apnea, get tested right away. The cure is incredibly immediate. The first morning you wake up after using a CPAP device you will feel incredibly refreshed, your drowsyness is gone, and you feel alert and energetic throughout the day. And, your spouse will get a good night's rest, too.

Grandboomers Catastrophe Plan

The lack of fast response to some victims of the recent Hurricane Katrina disaster demonstrates that Grandboomers and their families need to take steps to be prepared in the event of any kind of calamity.

We have condensed some of the recommendations found on the Department of Homeland Security web site and urge you to go there for additional information. Most of all, we pray you'll never have to employ these suggestions.

Get a Kit of Emergency Supplies. Be prepared to improvise and use what you have on hand to make it on your own for at least three days, maybe longer. While there are many things that might make you more comfortable, think first about fresh water and food. Consider putting together two kits. In one, put everything needed to stay where you are. The other should be a lightweight, smaller version you can take with you if you have to get away.
Water. You'll need a gallon of water per person per day. Include in the kits canned and dried foods that are easy to store and prepare. If you live in a cold weather climate, include warm clothes and a sleeping bag for each member of the family.
Gather Basic Emergency Supplies Now. A flashlight, a battery-powered radio, extra batteries, a first aid kit, toilet articles, prescription medicines and other special things your family may need. It's smart to have something for each member of the family that covers their mouth and nose.
Make an Emergency Plan. Be prepared to assess the situation, use common sense and whatever you have on hand to take care of yourself and your loved ones. Depending on your circumstances, the first important decision is deciding whether to stay or go.
Make a Family Communications Plan. Your family may not be together when disaster strikes, so plan how you will contact one another and review what you will do in different situations. Consider a plan where each family member calls, or emails, the same friend or relative in the event of an emergency. It may be easier to make a long-distance phone call than to call across town, so an out-of-state contact may be in a better position to communicate among separated family members. You may have trouble getting through, or the phone system may be down altogether, but be patient.
Staying Put. There are circumstances when staying put can be a matter of survival. Choose an interior room or one with as few windows and doors as possible. If you see large amounts of debris in the air, or if local authorities say the air is badly contaminated, you may want to "shelter-in-place." Quickly bring your family and pets inside, lock doors, and close windows, air vents and fireplace dampers. Take your emergency supplies and go into the room you have designated. If electricity is still operative, watch TV, listen to the radio or check the Internet for instructions.
Getting Away. Plan in advance how you will assemble your family and anticipate where you will go. Choose several destinations in different directions so you have options in an emergency. If you have a car, keep at least a half tank of gas in it at all times. Become familiar with alternate routes as well as other means of transportation out of your area. If you do not have a car, plan how you will leave if you have to. Take your emergency supply kit and lock the door behind you. Listen to the radio for instructions.
At Work and School. Think about the places where your family spends time: school, work and other places you frequent. Talk to your children's or grandchildren's schools and your employer about emergency plans. Find out how they will communicate with families during an emergency. If you are an employer, be sure you have an emergency preparedness plan. Review and practice it with your employees. A community working together during an emergency also makes sense. Talk to your neighbors about how you can work together.

It's Time to Have Your Eyes Tested

According to a report from the National Eye Institute, more Americans than ever are facing the threat of blindness from age-related eye disease. The National Eye Institute (NEI) is part of the National Institutes of Health (NIH) and is the Federal government's lead agency for vision research. NEI-supported research leads to sight-saving treatments and plays a key role in reducing visual impairment and blindness. The NIH is an agency of the U.S. Department of Health and Human Services.

MAJOR EYE DISEASES
DIABETIC RETINOPATHY is a common complication of diabetes. Retinal blood vessels can break down, leak, or become blocked, affecting and impairing vision over time. Nearly half of all people with diabetes will develop some degree of diabetic retinopathy during their lifetime, and risk increases with age and duration of diabetes. People with diabetes are encouraged to seek annual dilated eye exams. Currently, laser surgery and a procedure called a vitrectomy are highly effective in treating diabetic retinopathy. Research into pharmaceutical treatment options is continuing.
AGE-RELATED MACULAR DEGENERATION is a condition that primarily affects the part of the retina responsible for sharp central vision. There are two forms of AMD--dry AMD and wet AMD. Because AMD often damages central vision, it is the most common cause of legal blindness and vision impairment in older Americans (AMD rarely affects those under the age of 60). While there is no generally accepted treatment for dry AMD, laser therapies to destroy leaking blood vessels can help reduce the risk of advancing vision loss in many cases of wet AMD. Research sponsored by the National Eye Institute has recently shown that a combination of zinc, vitamins C and E, and beta-carotene may also reduce the risk of advanced AMD by 25 percent.
CATARACT is a clouding of the eye's naturally clear lens. Most cataracts appear with advancing age. Scientists are unsure what causes cataract. The most important factor is increasing age, but there are additional factors, including smoking, diabetes, and excessive exposure to sunlight. Cataract is the leading cause of blindness in the world, and affects nearly 20.5 million Americans age 40 and older. By age 80, more than half of all Americans develop cataract. Cataract is sometimes considered a conquered disease because surgical treatment that can eliminate vision loss due to the disease is widely available. However, cataract still accounts for a significant amount of vision impairment in the U.S., particularly among people age 65 and over who may have difficulty accessing appropriate eye care.
GLAUCOMA is a disease that causes gradual damage to the optic nerve, that carries visual information from the eye to the brain. The loss of vision is not experienced until a significant amount of nerve damage has occurred. For this reason, as many as half of all people with glaucoma are unaware of their disease. About 2.2 million Americans age 40 and older have been diagnosed with glaucoma, and another two million do not know they have it. Most cases of glaucoma can be controlled and vision loss slowed or halted by timely diagnosis and treatment. However, any vision lost to glaucoma cannot be restored.

The NEI notes that over one million Americans aged 40 and over are currently blind and an additional 2.4 million are visually impaired. These numbers are expected to double over the next 30 years as the baby boomer generation ages.

The Vision Problems in the U.S. report on the prevalence of sight-threatening eye disease in Americans makes a strong case for having your eyes examined even if everything appears to be fine.

"Blindness and visual impairment from most eye diseases and disorders can be reduced with early detection and treatment," says U.S. Secretary of Health and Human Services Tommy G. Thompson. "That's why eye health education programs that encourage those at high risk for eye disease to have regular dilated eye exams are essential in preventing vision loss. Healthy vision is a shared responsibility among the government, health care providers, community leaders, and the public."

The director of the National Eye Institute, Paul A. Sieving, M.D., Ph.D., called for an increase in public attention to eye disease. "About one in eight Americans is 65 or older," Dr. Sieving said. "When you add declining mortality rates and population shifts, such as the 'baby boomers,' the number of older people will grow dramatically in the years ahead. Blindness and vision impairment represent not only a significant burden to those affected by sight loss, but also to the national economy as well."

The report addresses the leading causes of vision impairment and blindness in the U.S., including:

Diabetic retinopathy, believed to be a leading cause of blindness in the industrialized world in people between the ages of 25 and 74. Diabetic retinopathy affects more than 5.3 million Americans age 18 and older.
Age-related macular degeneration (AMD), the most common cause of blindness and vision impairment in Americans aged 60 and older. More than 1.6 million Americans over age 60 have advanced AMD.
Cataract, the leading cause of blindness in the world. Cataract affects nearly 20.5 million Americans age 65 and older.
Glaucoma, a chronic disease that often requires lifelong treatment to control. About 2.2 million Americans have been diagnosed with glaucoma, and another two million do not know they have it.

"These are the most comprehensive data available on the prevalence of eye disease in America," said David S. Friedman, M.D., M.P.H., principal investigator of the study, and Assistant Professor of Ophthalmology, Wilmer Eye Institute, Johns Hopkins University. "We hope this information will serve as a guide to our communities and our nation's leaders. We must comprehend the scope of eye problems in our country so that adequate resources can be devoted to research, treatment, and prevention."

A copy of the full report is available in downloadable format at www.preventblindness.org and www.nei.nih.gov/eyedata.

Grandboomers have worked hard to stay healthy and active. Eye care is an important part of your overall physical fitness agenda. If you haven't had you eyes examined in some time, don't put it off any longer.

Government Help with Long Term Care

The U.S. Department of Health and Human Services is addressing a number of issues concerning Grandboomers. Because we are living longer and healthier lives, there's a relatively new and important aspect to preparing for your future needs. It's called Long Term Care.

As the baby boom population approaches retirement, a comprehensive and reliable system for providing long-term care will be imperative to meet the needs of this growing aging population. Medicaid is the primary public payer for home health and nursing home care, covering 40 percent of long-term care expenses in 2000. Through Medicaid, states also have substantial flexibility to provide home- and community-based services as an alternative to institutional care. Here are some helpful links to informative documents about current HHS long-term care programs and initiatives:

Support for Family Caregivers. Launched in 2001, the National Family Caregiver Support Program provides respite care and other supportive services to help hundreds of thousands of family members who are caring for their older loved ones who are ill or who have disabilities. In February 2002, HHS Secretary Tommy G. Thompson announced the release of $128 million in grants to states. See www.aoa.gov/carenetwork.
Home- and Community-Based Services. Medicaid supports about 260 state home- and community-based service waivers that provide beneficiaries with alternatives to institutional care and enable seniors and people with disabilities to receive services at home. HHS also participates in a resource network to bring the federal government, states and consumers together to expand access to quality home- and community-based services. See www.hcbs.org.
Nursing Home Quality Initiative. CMS has developed new, comparative quality measures to provide seniors and their families with information about the quality of care in local nursing homes. In April 2002, CMS released the data for Colorado, Florida, Maryland, Ohio, Rhode Island and Washington at www.medicare.gov and in newspaper ads as a pilot project. This comparative tool complements other HHS efforts to ensure the health and safety of residents in nursing homes that participate in Medicare and Medicaid. See www.cms.hhs.gov.
Long-Term Care Ombudsman Program. HHS' AoA funds the recruitment and training of volunteers to investigate and resolve complaints made by or on behalf of residents of long-term care facilities. AoA also supports state efforts to enhance seniors' access to quality legal assistance programs; conduct elder abuse, neglect and exploitation public awareness campaigns; and train law enforcement and other professionals. See www.aoa.gov/ltcombusman.

It's Time to Test for Protate Cancer

If you're a Grandboomer, chances are you're past or close to your fiftieth birthday. And that means, it's time to test for prostate cancer. The fifty figure is ballpark. If you're a black male (There's a proven greater incidence of cancer in black men.) or have a family history of prostate cancer, you need to be tested earlier.

Prostate cancer is a growing concern; ranking second to lung cancer in the list of cancer deaths. Last year, more than 179,000 Americans were diagnosed with the disease. Early detection offers the best opportunity for successful treatment. The American Cancer Society states that 75% of males whose cancer is detected while still confined to the prostate will survive a minimum of 10 years. The situation is more than reversed if the cancer spreads throughout the body before detection.

Historically, the digital rectal exam has been the principal screening method. Now, a new method is being offered...the PSA or prostate specific antigens test. The medical community seems divided on whether or not to recommend the test. We won't go into the details here, but in lay terms, the test provides PSA levels which are measured over a period of time. Stability is the key. Even a slight increase in your score can indicate a problem.

And, here's where the difference of opinion in the medical field occurs. Certainly, the person diagnosed with a problem wants it taken care of quickly to check its spread. Doing this, can sometimes lead to other problems...like impotence and/or incontinence. Perhaps a small price to pay for longer life. But, many physicians recommend "watchful waiting" after the PSA readings to see if cancer actually does develop and does need treatment. They maintain a healthy male may not develop cancer and runs a significant risk of side effects of surgery is performed before the cancer is confirmed.

What to do? First, talk with your doctor about the pros and cons. Understand everything before agreeing to a procedure. Here are a number of web sites you might want to visit to learn more about prostate cancer. However, we repeat our advice at the start of this paragraph...be sure to talk with your physician.

Have You Considered Pumping Iron?

As a Grandboomer, you've reached the age where, like it or not, your body is slowing down. Love handles have appeared, and those college beers are starting to return around the waistline. Working out is a great way to maintain your appearance. Especially helpful is a mile or so daily walk. It invigorates the cardiovascular system and provides a nice outing.

Many Grandboomers are members of health clubs and are on a planned regimen. We're also more diet conscious than ever before. After all, this is the start of the best time of our lives!

Recently, the American Heart Association noted in a scientific advisory that weight lifting does improve cardiovascular health. Pumping iron, the AHA says is "strongly recommended for...cardiovascular disease prevention programs."

We're not suggesting you get to the point where you can pull a locomotive with your teeth...some basic press and curl exercises over a time period of as little as 10 minutes two or three times a week will help. The AHA adds that even those who have had a heart attack should consider weight training; as long as they haven't suffered major heart damage. Caveat: This program is not for Grandboomers with congestive heart failure, unstable angina or blood pressure above 160/100. Grandboomers in reasonable health who are interested might want to check with their physicians, but should be able to start a program at any time.

You may want to get a book to guide you if you plan to lift weights at home, or sign on with an instructor at your health club. Remember, the goal is long-term success. Don't over do it. Begin with weights well below what you feel you can lift...about 60% of your capacity. Your goal is to work muscles against resistance until they fatigue. Your program should consist of about 10 different exercises, with between eight and 15 repetitions for each exercise. Remember, you may start out lifting as little as five pounds. Add weight in small increments as you feel yourself gaining strength.

The AHA maintains that this regimen will lead to a lean body mass, burning calories more efficiently, and helping with weight control. Additional benefits are an improvement in the body's efficiency with sugar, decreasing the potential of developing diabetes, and a reduction in total cholesterol (especially the LDL or bad cholesterol).

George Kelley, associate professor of exercise science at Northern Illinois University, and lead author of the study commented on the feeling some people have that pumping iron will increase your blood pressure. Perhaps they see the expression on the faces of those Olympic lifters and feel their blood pressure must be to the bursting point.

The opposite is true, according to Kelley. In tests, he found that in people with normal or slightly elevated blood pressure who participated in moderate weight training, systolic blood pressure (the larger number) decreased by 2% and the diastolic levels dropped 4%. Even these modest reductions serve to lower the risk for stroke and coronary heart disease.

Here's a tip on obtaining weight lifting equipment. Lots of people start...and stop. Their weights, mats, benches, etc., end up in the garage or become yard sale items. Students of all ages pump iron and like to upgrade their equipment. Since you only need a "starter set", check around the neighborhood or visit some yard sales. Just be sure not to hurt yourself lifting the weights to bring them home. Remember the advice above, lift only about 60% per load until you've got them all. For those weights you've left behind...give it your best Aaarnold: "I'll be baack."