Staying well 10 tips for a healthful 2006.(Health)

Successful aging--living without the burden of major disease--depends in part on healthful lifestyle choices that are within your power to make. Here are tips that can help you prolong the good years.

1 Break out of the exercise rut.

Varying your exercise routine can help slow the aging process. Switching among different activities keeps boredom at bay, creates exercise options regardless of the weather, and reduces the risk of injury caused by overusing a particular muscle, joint, or bone. So try alternating aerobic exercises, such as walking, running, cycling, swimming, and skating. Do some form of aerobics moderately for 30 to 60 minutes or at a harder rate for 20 to 30 minutes, four to five times a week. Add strength training twice a week and gently stretch your muscles at least two to three times a week to help prevent weakness, bone loss, stiffness, and falls.

2 Skip the sunscreen for brief periods.

Sunshine stimulates your skin to synthesize vitamin D, which may help ward off osteoporosis and other diseases, including certain common cancers, research suggests. People under age 60 can get a year's supply in most parts of the U.S. by going outdoors without sunscreen for several minutes between midmorning and midafternoon a few times a week during the spring, summer, and fall. Those who are older or heavier, have darker skin, or live far north need somewhat more exposure. Consider a vitamin D supplement of 600 to 800 IU if you rarely get out in the sun and seldom consume vitamin D-fortified milk or fatty fish.

3 Start to eat early.

Eating breakfast every day may reduce the risk of weight gain and possibly heart disease and diabetes, research suggests. But avoid an unsound breakfast loaded with fat and carbs from items like white bread, sugar and potatoes. Instead choose heart-healthy foods such as fruit, wholegrain cereal or bread, low-fat or skim milk, reduced-fat cheese, and an occasional egg.