Women who lift weights twice a week can prevent or at least slow the "middle-aged spread," according to a report presented at the American Heart Association's 46th Annual Conference on Cardiovascular Disease Epidemiology and Prevention.

Women in the two-year weight-training program experienced a 7 percent increase in intra-abdominal fat compared to a 21 percent increase in intra-abdominal fat among controls.

Study participants were 36 years old (on average) and had similar calorie intakes. The weight-training sessions took about an hour, and the women were encouraged to steadily increase the amount of weight lifted. Workouts included exercises for all major muscle groups, including the chest, upper back, lower back, shoulders, arms, buttocks and thighs.

Strength training also builds bone density and improves balance and coordination, helping people be more active and independent.

To get started, try these chair exercises from Dr. Himes Fordyce of the American Geriatrics Society. Work your way up to a regular exercise routine.

Arm raises: lifting one- or two-pound hand weights

Chair stands: slowly standing up from a sitting position without using hands

Knee flexes: holding onto the back of a chair while slowly bending one knee as far as possible.

New Warning About High Heels
Fashion-conscious women know that wearing high heels is hard on their toes. Now, experts say that the pump-style shoes may cause heel problems as well as unsightly bunions and hammertoes. The condition called "pump bump" can lead to bursitis or Achilles tendonitis if left untreated.

The American College of Foot and Ankle Surgeons explains that the rigid backs of high heels aggravates the heel bone and may trigger painful irritation of a common heel bone deformity.

Women with high arches or tight Achilles tendons are especially vulnerable to develop the problem, known in medical jargon as Haglund's deformity. Distance runners who wear stiff athletic shoes are also at risk.

In addition to the noticeable bump, symptoms include pain where the tendon attaches to the heel and swelling in the back of the heel.

In general, doctors prescribe anti-inflammatory medicines to treat pump bump. Icing the back of the heel reduces swelling, and stretching exercises can relieve tendon tightness, says foot and ankle surgeon Dr. Marybeth Crane.

Long-term, however, it's best to choose flat shoes. When office or airline dress codes require high heels, Dr. Crane advises women to try heel lifts or wearing appropriate dress shoes that are backless or have soft backs. Serious runners should opt for well-padded shoes and socks.

Healthy Gardening Tips
Enjoy gardening—and avoid related aches and pains.

• Protect your joints: Choose tools with padded handles and a spring-action self-opening feature to reduce excess pressure on your hands and fingers.

• Conserve energy: Use a kneeler seat, take rest breaks and stop work before becoming overtired.

• Save your back: Squat before lifting heavy things. Don't lean over to lift.

• Plan smart: Start with a small garden area located near your house and the water supply.

• Save your macula for later years: Wear UV protective glasses even on cloudy days.