FABULOUS FOREVER HEALTH QUIZ

Fabulous ForeverReady to test your Fabulous Forever Health IQ?

As we are into a new year, it’s time to remind ourselves to be vigilant about our health and fitness so you can be Fabulous Forever. Test your Fabulous Forever health IQ with this at home quiz. Answers are at the end.

Fabulous Forever Health  I.Q. Test Yourself Now!

Fabulous Forever Health IQ Self-Quiz
(answers at end)

1. What is the number one killer disease of women?
a. Osteoporosis
b. Breast Cancer
c. Heart Disease
d. Diabetes

2. What does osteopenia mean?
a. Low muscle mass
b. Low bone mass
c. Another word for osteoporosis
d. Strong bones

3. What is the normal % of body fat?
a. 15-20%
b. 22-30%
c. 25-35%
d. 30-35%

4. Which one of the following blood pressure readings is considered a risk factor for heart disease?
a. 110/70
b. 115/80
c. 120/80
d. 140/90

5.What helps to pick up metabolism?
a. Lean muscle mass
b. 1000 calorie a day diet
c. Sleeping 8 hours a night
d. Meditation

6. How much body fat does the average 65 year old woman have?
a. 30%
b. 37%
c. 43%
d. 50%

7. What is sarcopenia?
a. high muscle mass
b. low bone mass
c. high bone mass
d. low muscle mass

8. What is interval training best for:
a. Picking up the metabolic rate
b. Adding variety to your routine
c. Making it easy to get a drink of water
d. Both a & b

9. An optimal program for older people would include activities to improve:
a. strength, flexibility and coordination
b. eyesight
c. digestion
d. jogging

10. What body shape is the one that puts you at less risk for both heart disease and breast cancer?
a. apple
b. pear
c. banana
d. pineapple

11. To be at less risk for heart disease your total cholesterol should be:
a. Above 200
b. Below 200
c. Between 200-220
d. Between 220-225
12. Which is the “good” cholesterol
a. HDL
b. LDL
c. NDL
d. Margarine

13. How much exercise should you do?
a. At least 3-4 times a week, 30 minutes at 60-90% max heart rate.
b. At least twice a week, 60 minutes at 70-90% max heart rate
c. At least once a week, 60 minutes at 80-85% max heart rate
d. At least twice a week, 30 minutes at 70-90% max heart rate

14. What is the equation of finding your target heart rate?
a. 220-age x %
b. 200-age x %
c. 220 x age – %
d. 200 x age – %

15. What does aerobic exercise do?
a. Helps to stimulate metabolism and reduce LDL
b. Helps to develop stronger abdominals and back muscles
c. Helps to build a stronger heart muscle
d. a & c

16. What are the risk factors for heart disease that you can control:
a. Family history, age, menopause
b. Inactivity, excessive alcohol, and high blood pressure
c. Smoking, high cholesterol and triglycerides
d. b & c

17. How often should you weight train?
a. Every day
b. 3 days in a row, 2 days rest
c. 2-3 times a week, alternating days
d. None of the above.

18. How often should you perform a Breast Self-Examination?
a. every other week
b. Once a month (if still menstruating best time a week after the start of your period)
c. Once every week
d. None of the above.

19. When should you start getting annual mammograms?
a. After age 40
b. After age 45
c. After age 50
d. After age 55

20. What are the best types of exercise if you have had breast cancer?
a. Light strengthening and stretching exercises.
b. Walking and swimming.
c. High intensity strength training
d. a & b

21. 54 million Americans at risk for Osteoporosis; what % are women?
a. 60%
b. 70%
c. 80%
d. 90%

22. By the time women are 70 they can lose up to
a.15% bone mass
b. 20% bone mass
c. 30 % bone mass
d. 45% bone mass

23. As a woman goes through menopause what is the main factor that causes bone loss?
a. loss of estrogen
b. fatigue
c. hot flashes
d. light headed

24.What are the 3 areas at most risk for osteoporotic fracture?
a. Spine, neck, foot
b. Hip, shoulder, foot
c. Spine, hip, wrist
d. None of the above.

25. What type of exercise is not particularly effective for loading your bones
a. Weight training
b. Walking
c. Swimming
d. Jogging
ANSWERS: 1. c, 2. b, 3. b, 4. d, 5. a, 6. c, 7. d, 8. d, 9. a, 10. a,11. b, 12. a, 13. a, 14. a, 15. d, 16. d, 17. c, 18. b, 19. a, 20. d, 21. c, 22. c, 23. a, 24. c, 25. c

Feel free to share  your Fabulous Forever Health IQ.

For more info on women health and fitness and at home exercise programs come and visit me at www.mirabaiholland.com and be Fabulous Forever!

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It’s Fashion Flash Monday!

Women Online Mag 40 +Fashion Flash is hosted today by Caryl & Maryl of Second Lives Club, here to help you plan and execute your next life the one that’s the Real You. Click in for Insight and Inspiration. All of us Fashion Flash Bloggers are here for you with everything Fashion, Beauty, Health & Fitness, and Retail Therapy. Happy Monday.

 

 

ASK MIRABAI Q & A

 

rehab-rotator-cuffQ: l’ve recently hurt my left shoulder. My doctor said it was a rotator cuff injury. I went through physical therapy but my shoulder still hurts me. My doctor wants me to do some post-rehab exercise to continue to rebuild the muscles.

What exercises can I do at home? And are there any exercises I should avoid?

A: Rotator cuff injuries can take a long time to heal. While your shoulder still hurts don’t do any movements with your arms higher than shoulder level. Once you get clearance from your doctor, you can try this classic exercise to help strengthen that area. lt’s called external rotation.

Get a resistance band and sit in a chair with arms. Tie one end of the band to the right arm of the chair. Sit up straight facing forward. Hold your left arm in front of you, bent at 90 a degreeangle, palm up. Grab the band in about the middle. Keep your elbow close to your side but not touching. Pull the band laterally away from your body while exhaling. Hold for 5 seconds and gently release. start with 1 or 2  and build up to 8-12 repetitions over a couple of weeks. If you don’t have a resistance band, use a towel or scarf.

Please send your Health & Fitness Questions to askmirabai@movingfree.com

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It’s Fashion Flash Monday!

Fashion FlashFashion Flash is hosted by Prime Beauty, the blog for women 40 and over. Editor Cindy offers you the most up to date information on skincare, makeup, product reviews, bargains, product launches, and makeup tips and tricks. She’s done the homework, so all you need to do is click.

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CAN YOU OVER EXERCISE? TOO MUCH OF A GOOD THING?

strength-training.jpgA study at the University of Alabama with older women concluded that the exercise sweet spot is about 40 minutes of cardio twice week and a full body strength workout on 2 alternate days.

The group that exercised more, up to 6 times a week did not achieve better results, and reported less energy for daily activities.

So more is not always better!

But doing enough on a regular basis is what counts!

For more info on at home exercise programs for women over 40 visit www.mirabaiholland.com

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