Ankle weights can often do more harm than good

Wed., May 19, 2004

Paul G. Donohue, M.D. King Features Syndicate

DEAR DR. DONOHUE: I am a senior citizen interested in starting an exercise program but not sure of how to go about it. I plan to begin walking daily. If I strap weights to my ankles, how much more benefit do I get from walking? — S.W.

ANSWER: Many exercise specialists are not keen on strapping on ankle weights, because they can throw a person’s stride off and stress knees and hips.

You can get a greater workout by holding hand weights. Keep your elbows bent 90 degrees and swing your arms so the forward hand rises as high as the breastbone and the backward swing rises to a level where the upper arm is parallel to the ground. Not only will you burn more calories, but you will be getting muscle exercise for the arms and shoulders, and you will be building stronger bones. Start with a light weight, one pound.

You say you are a senior. I have to give you the warning I give all seniors who begin an exercise program. It can be dangerous to plunge into such a program without first seeing your doctor.

The aerobics pamphlet outlines a typical program for people of all ages. Readers can obtain a copy by writing: Dr. Donohue — No. 1301W, P.O. Box 536475, Orlando, FL 32853-6475. Enclose a check or money order (no cash) for $4.50 U.S./$6.50 Canada with the recipient’s printed name and address. Please allow four weeks for delivery.

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DEAR DR. DONOHUE: What are these hideous brown spots on the backs of my hands? — P.B.

ANSWER: They are solar lentigines, products of sun exposure accumulated through the years. Doctors can freeze them off with liquid nitrogen, or they can be lightened with the use of Retin-A, an acne gel.

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DEAR DR. DONOHUE: I have ridges that run the lengths of my fingernails. Is this an indication of a vitamin deficiency or an illness? I feel good, but my nails don’t look good.

Would you answer another question? How long does it take for a fingernail to grow out? Can you take anything to make them grow faster? — P.T.

ANSWER: Nail ridges that run from the base of the nail to its tip are not a sign of any deficiency or illness. They happen with aging. I don’t know why, and I don’t understand the mechanism that causes the ridges to form. They just do.

It takes six months for a fingernail to grow from its base to its tip. Toenails take two or three times as long to grow from the base to the tip. I don’t know anything that makes nails grow faster. In popular lore, gelatin is said to toughen nails and encourage their growth. There is no proof of gelatin’s effectiveness as a nail grower or toughener.

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