Dear Donna,

I am a 51-year old female and, although I expected changes in my body at this age, I certainly did not expect the much added stomach weight. I never had a tummy, but I do now! This concerns me as I know that this fat is not good for the heart. I also find that it is more difficult to combat my weight in middle age. Can you please offer me some advice and tips for dealing with this change of life body?

Dear Middle-Aged and Spreading Thick,

There are so many components to tummy weight at this stage of life due to heredity, metabolism, menopause, eating habits and lack of exercise. Belly fat can be very dangerous because of the visceral fat that gets deposited deeper inside the abdomen, which surrounds the abdominal organs.

• Exercise will help to burn the fat that is already stored inside the body.

• Cardiovascular exercise will help burn more calories. By taking a 30- minute walk a day you will start to see a change. Adding weight bearing exercises will increase your bone density and muscle mass.

Standing squats strengthen the body and increase its endurance. A stability ball provides great support for your back while toning all abdominal muscles. Bicycling aims to strengthen abdominal muscles.

What we eat plays a major role in our health. Don’t skip breakfast or other meals. Eat small nutritious meals during the day to kick start your metabolism. Eat whole grain foods; add more fiber, lean meat, fish and lots of vegetables. Bake, grill, steam and broil instead of frying. Buy healthy eating cookbooks. Drink water, teas with lots of antioxidants. Eat good fats like olive oil, pistachios and almonds.

At this stage of life it can be more challenging for women but when your health is on the line, doing nothing should not be considered an option!

LADIES Please e-mail me any questions that you might have on Women’s Fitness and Health issues!