Work to avoid middle-age spread.

The best way to avoid middle-age spread is to get aerobic exercise. Find a way to walk, run, swim, garden, hike, bicycle, or participate in another type of aerobic activity at least four times a week for at least 30 minutes. The goal is to try to exercise at 75 to 85 percent of your Maximum Heart Rate. Your Maximum Heart Rate in beats per minute is calculated by subtracting your age in years from the number 220. For example, the Maximum Heart Rate for a 42-year-old is 178 (220 minus 42). The typical 42-year-old with no health concerns would want to exercise at a heart rate of about 140-160. Check first with your health care provider before beginning any exercise program.