We all know the
importance of exercise in keeping our body strong and healthy as we
get older. It’s no secret that working out keeps you younger—both in
terms of the energy you have and your physical ability to keep doing
the things you love. Fitness certainly affects how youthful you look
and the way you move.
The rate at which we lose muscle mass is dependent upon our level of
activity and engagement in exercise. People are more apt to maintain
muscle mass and keep body fat in check as they age if they’re
But how exactly does exercise and workouts aid the body in the
aging process, and what are the best anti-aging workouts out there?
You cannot turn back the clock, but you can slow the effects of
aging on your body through exercise. New research shows that certain
forms of exercise have the most profound anti-aging effects. If
someone is not exercising at all (roughly 50 percent of Americans
say they do less than 10 minutes of walking per day), something is
better than nothing. The goal here however should be to get to 5,000
to 10,000 steps.
The second major
proven anti-aging exercise is resistance training, or moving your
body against gravity. That takes around 30 mins to get your maximum
is cardio, around 20
minutes three times per week is great for your heart.
ANTI AGING EXERCISES and WORKOUTS
Here some further detailed examples of proven exercises / workouts
that have been found to enhance longevity and health.
European Heart Journal says when it comes down to the anti-aging
effects of exercise, cardio is number one.
Endurance exercise–like running, swimming, or bicycling–and
high-intensity interval training (HIIT) both slowed signs of aging
compared to lifting weights–at least on the cellular level.
In the cells from runners and participants in high-intensity
interval training, researchers noted important changes: Their
telomeres–the caps at the ends of chromosomes–lengthened, and
telomerase–an enzyme involved in maintaining those caps–increased.
These effects important for cellular aging, regenerative capacity.
Telomeres naturally shrink over time, and as they do, cells die
instead of continuing to divide. Cell death causes wrinkles, grey
hair, and increases the risk of age-related health concerns like
heart disease, cognitive decline, and even early death.
A team from Brigham Young University found that adults who jogged
for 30 to 40 minutes five times a week had telomeres as long as
those of people who were 9 years younger than them, for example.
This new study, is the largest ever to directly compare the
anti-aging effects on telomeres of different types of exercise.
lifting weights–at least on the cellular level.
High intensity interval workouts have been linked with additional
anti-aging cellular changes.
Strength and power training are critically important as we age,
according to the American Physical Therapy Association. It
recommends to effectively manage the impact of aging on muscle
strength and power, it is critical to incorporate high-intensity
strength training into your activity regimen.
A study, published in the journal Cell Metabolism by the Mayo Clinic
noted, there are exercises and workouts we are seeing that cannot be
done by any medicine. The research points to the benefits of
incorporating High intensity interval workouts and strength training
into your routine as you get older.
High intensity interval workouts is defined as mixing intense bursts
of exercise with short periods of active rest; a run-walk
combination is a good example. Interval training can be incorporated
into activities such as walking and biking to swimming. These bursts
keep the heart rate up and help burn fat. In fact High intensity
interval workouts is considered one of the best ways to improve
cardiorespiratory and metabolic function.
workouts are suggested to strengthen the muscles—such as; hiking in
the forest (nature is shown to lower cortisol levels) and yoga. Yoga
is a strength-building because it slows down bone reabsorption and
has other health benefits such as lower cortisol
To begin with -any kind of movement is good for you. And when you
have the basics down, you can move on to the more advanced exercises