Can exercise really improve health?

Yes. Adults who embrace walking enthusiastically are likely to lead longer, healthier lives. Walking has been shown to deter several kinds of cancer, heart disease, high blood pressure, type 2 diabetes, congestive heart failure, glaucoma, osteoporosis — and even gallstones, says Mary Meck Higgins, Kansas State University Research and Extension nutrition specialist. Active living that includes regular physical activity also promotes better sleep and boosts memory and mental health.

While research is ongoing, the results of studies are eye-openers: Walking 30 minutes a day five days a week may be all that’s needed to reduce health risks significantly.

Mary Higgins, a registered dietitian and diabetes educator, has cited diabetes prevention program trials involving overweight men and women age 60 and older. One in five in this age group is likely to have diabetes. Yet participants in a study who exercised at moderate intensity for 30 minutes a day and lost 10 to 15 pounds, through a combination of diet and exercise, reduced their risk of developing diabetes by 71 percent.

Equally encouraging results have been shown in other studies. Middle-aged people who were overweight had a 72 percent greater risk of developing pancreatic cancer than people who maintained an ideal weight. When the obese group walked at moderate intensity at least four hours a week, they were able to reduce their risk of pancreatic cancer by more than 50 percent.

Once people get in the habit of eating healthfully and walking regularly, they often make it a priority. Many say they begin to feel better — and look better — almost immediately.

Staying motivated can be a problem for some, and research shows that a structured exercise program can be beneficial. Choosing an exercise buddy or small group to exercise with can promote regular physical activity.

Eating fruits, vegetables and whole grain foods, along with adding moderate exercise — like walking — to your daily routine can’t guarantee a longer, healthier life, but it can increase the possibility. Exercising regularly also can help older adults maintain their mobility and increase their energy level. Both can be helpful in maintaining their independence.

Is it true that exercise can reduce glaucoma?

True. Regular aerobic exercise such as brisk walking, bicycling or swimming can lower intraocular pressure which is a significant risk factor for glaucoma.

Can exercise help keep bones strong?

Yes. When 40 sedentary, postmenopausal women were studied for a year, half the group was asked to maintain their present lifestyle; the other half was asked to lift weights. The weight-lifting group replaced about two-and-a-half pounds of fat with muscle, and also increased their strength scores to levels similar to those of women who were 20 to 30 years younger. They also showed a one percent increase in bone mass, compared with the control group, who lost 2 percent.

The exercise group also showed a 14 percent improvement in their balance, while the women who didn’t exercise showed a nearly 10 percent decline. The greater strength, increased bone density and improved balance, decreased the risks of osteoporosis and fractures.

Does muscle loss contribute to a loss of vitality?

Yes. Losing muscle is a significant factor in the loss of vitality that is often associated with aging. That’s yet another reason why it’s important to stay healthier longer by exercising regularly.

Can you freeze cakes?

Yes. Baked cakes will keep 3 to 4 months unfrosted, but only 2 months if frosted. Use icings with a confectioners’ sugar and butter base if you are planning to freeze the frosted cake. Brown sugar icings and those icings containing syrups tend to crystallize and freeze poorly. Boiled frostings become sticky on thawing.

Do not wrap frosted cakes until the icing has been well firmed by chilling, unwrapped, in the freezer.

Place waxed paper over the frosted portions of the cake before putting on the outer freezer wrap and sealing. Protect cakes from crushing by storing them in an extra carton.

Thaw cakes, unwrapped, in a covered cake plate at room temperature for 2 hours before serving.

Why do some fruits and vegetables, like bananas, apples, potatoes, eggplant and avocados, turn brown when they are cut?

Some fruits and vegetables contain an enzyme called polyphenoloxidase, which causes them to turn brown once they are cut.

When plant cells are exposed to oxygen — as they are when cut or bruised — polyphenoloxidase oxidizes naturally occurring phenolic compounds in the plant tissue. It is these oxidized compounds that give fruits and vegetables, once cut, their brown or gray color.

Foods like melons, oranges and tomatoes do not contain this browning enzyme; however, they will still turn brown due to oxidation, but it takes much longer.

To prevent browning, you can dip cut surfaces in lemon or orange juice. The vitamin C in the juice acts as an antioxidant. A commercial fruit preserver, such as Fruit Fresh or Mrs. Wages Fruit Preserver, also can be combined with water and used to dip cut surfaces.