HEALTH COLUMN

Recent research shows that you can lower your blood sugar-levels by doing a simple strength workout 3 days a week. In a 6-month study of 36 people ages 60 to 80, researchers found that those who ate a healthy diet and followed a weight lifting program had three times greater decrease in average blood-sugar levels than those who simply dieted. Plus, they lost moderate amounts of body fat.

Do 8 to 12 repetitions for each exercise. Rest for 30 to 60 seconds between exercises. Perform this workout three times a week.

Lat pull-down
Hold an exercise band above your head with your arms almost straight and your hands about shoulder–width apart. The band should be taut, but not pulled tight. Bending your right arm, pull your elbow down toward your hip. Slowly release. Repeat with your left arm.

Diagonal Curl-up
Slowly lift your head and shoulder off the floor, twist to the right, and bring your left
shoulder toward your right knee. Slowly lower. Repeat, alternating sides.

Lunge
Standing with your feet together, step back about 2 to 3 feet with your left foot. Bending your right knee, slowly lower yourself. Keep your right knee directly over your ankle. Before your left knee touches the floor, push off with your left foot, and return to the starting position. Repeat with your right leg.

Seated row
With your arms extended in front of you, hold an exercise band so it's taut, but not pulled tight. Squeeze your shoulder blades together, and pull your hand back toward your rib cage. Your elbows should be close to your body and pointed slowly release.

Chair dip
Keeping your shoulders down and your back straight, bend your elbows back, and lower your butt toward the floor as far as comfortably possible. Slowly push back up.

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