Finding the fountain of youth isn’t just about looking younger, but feeling younger. And one of the biggest anti-aging activities is exercise. Physical activity can help keep DNA healthy and young. This affects not only how well a person ages physically but also physiologically.
There are many different ways to exercise. And not all forms of exercise are created equal when it comes to anti-aging effects.
Top 10 Anti-Aging Exercises
We all have activities that we prefer to do over others. And that holds true for exercise too. There are many different forms that people can do all with their own anti-aging benefits. So even if you don’t like running, you’re sure to find something on this list you can do to slow down and even reverse the aging process.
- Walking - A simple exercise, but it has a lot of health benefits. It is a weight-bearing activity that benefits muscles and bones.
- Squats - The entire body gets a workout, especially the hamstrings, hips, glutes and quads. Squats can also help improve balance and coordination.
- Standing Calf Raise - You stand and simply raise your heels. This targets the calf muscles.
- Hanging Leg Raise - This targets muscles in the midsection, known as the core.
- Stair Climbing - The lower part of the body is targeted. Muscles, bones and joints build strength with stair climbing.
- High Impact Movement - Both feet tend to leave the ground, so it includes jumping rope, jumping jacks and skipping. It helps bone density.
- Arm And Leg Crosses - This movement helps stretch and build muscles, but also strengthens the brain because it requires coordination.
- Aerobics - Any type of aerobics is good for cardiovascular health.
- Resistance Training - This is good for both muscles and endurance.
- Reaction Training - Sports are in this type of activity. So think of tennis or even Zumba. They help coordination and balance.
Can You Stop The Aging Process?
If only time could slow down for a bit. While you may not be able to stop the clock from ticking, you can slow down the effects aging has on the body. And there are many different steps you can take today to make it happen:
1. Eat Healthy
As the saying goes, you are what you eat so make sure you are fueling your body right. Add more:
- Whole grains and other types of complex carbs
- Omega-3 fats
Cut back on:
- Saturated fat
- Red meat
It’s not only what you eat, but how much you eat. Cutting back on calories can help people lose excess weight which can put a strain on your whole body.
2. Get Enough Sleep
Our bodies and minds need rest. Sleeping gives the body time to repair cells. And dreaming is a way we filter through what happened during the day and process emotions.
3. Quit Smoking
Smoking has a lot of negative effects on the body including heart disease and lung issues. It can also make skin age prematurely.
4. Drink In Moderation
One glass of wine and up to two glasses for men may have some mild health benefits. But otherwise alcohol damages cells and can inflame the liver.
5. Green Tea
This brew has been found to reduce the risk of certain cancers and is also good for weight management because it speeds up the metabolism.
6. Take Your Vitamins
People don’t always get all the nutrition they need from diet alone so consider taking a multivitamin.
7. Be Positive
Having a more positive view of aging can actually help you age more gracefully and even live longer. Make sure you are also living in the present and not dwelling too much on the past which can lead to depression.
8. Don’t Stop Learning
You are never too old to learn something new or go for the dream you put aside.
How To Reverse Aging Naturally
Exercise is one of the simplest ways to slow down the aging process. Even moderate exercise can improve circulation and it provides a boost to the immune system. Both of which can help provide a more youthful appearance to your skin. Make it a point to exercise most days of the week. Any type of physical activity is important.
Can You Reverse Aging With Exercise?
We know that exercise can slow the aging process, but can it reverse the effects of aging? Researchers always boosted that exercise can increase life span, but recently it was discovered that consistent aerobic exercise will not only slow the effects of aging, but actually reverse it as well.
When people consistently exercise and build up their stamina, the body has the ability to heal itself. This is due to a tiny protein called cyclin D1. Aerobic exercise has a way of restoring the levels of cyclin D1 in dormant stem cells back to youthful levels.
What Is The Best Anti-Aging Exercise?
Aerobic exercise isn’t the only way to reverse aging. HIIT, also known as high intensity interval training, has been making waves recently. These workouts alternate short bursts of exercise with quick recovery periods and are pretty fast-paced. They have been shown to boost metabolism, melt fat and build muscle.
Mayo Clinic researchers have also discovered that HIIT can reverse signs of aging at a cellular level. In a study they did, volunteers who participated in HIIT had a higher boost in mitochondrial capacity, which is the cell’s ability to take in oxygen and produce energy. Mitochondria are important for metabolism and aerobic fitness, but tend to break down as people age.
HIIT workouts tend to combine the two forms of exercise that have a huge impact on aging: aerobic and strength-training. Cardio that comes from aerobic exercise helps get the heart pumping. Whereas strength-training helps to keep muscles strong.
Yoga is another physical activity that can reverse aging. Whereas HIIT is very physical, yoga is a gentler form of exercise that can slow physical aging and stress at the cellular and DNA levels. As our bodies age, we become less flexible which can lead to stiffness and in-balance.
How to Tighten Loose Skin On Stomach Without Surgery
Loose skin on the stomach can result from pregnancy, weight loss or even just aging. For those looking to tighten skin without going under the knife, there are a lot of options such as firming creams. However, exercise is one of the best options.
Exercise can help people lose subcutaneous fat, which is a type of stubborn fat under the skin which can make it look loose. Exercise helps to build muscle mass which can also lessen the appearance of loose skin. This is best done with a combination of aerobic exercise and weight training. Aerobic exercise burns calories and increases the heart rate, which aids circulation. Weight training increases lean muscle which boosts the metabolism and also helps to burn calories.
What Are The Best Anti-Aging Tips?
Exercise is one way to ease the aging process, but there are many other steps you can take alongside it. How a person takes care of their skin is also a big factor and those needs may change as a person gets older. Here are some ways to take good care of your skin:
Make sure you choose a cleanser that is right for your skin. There are options for dry or oily skin types. But as we age, we may need a gentler formula. Avoid aggressive scrubbing.
Skin loses collagen as we age which results in wrinkles. Retinoids reduce fine lines by increasing collagen production.
Sunscreen helps prevent age spots and discoloration.
As we age, our oil glands become less active so we may need a richer moisturizer.
Exfoliating helps remove buildup of dead skin cells and can brighten skin.
How Can I Look Younger Naturally?
Looking younger naturally is all about taking care of yourself, which includes exercise, eating right and taking care of your skin. But it’s not just the physical side that needs to be taken care of. It’s important to care for your emotional and mental health too. Feeling good has a strong impact on looking younger.
One of the biggest ways to do that is to embrace what you love. Make sure you take time to do the things that are important to you. And make sure to take time to relax. Stress and anxiety can wreak havoc on both your physical and mental health.
Besides eating healthy and exercising, adding supplements to your routine can help the aging process. Polyamines help our body with cell growth. As we age, our blood polyamine levels decrease along with new cellular growth and renewal. This leads to many of the symptoms we equate to aging.
We can get polyamines through diet, but oftentimes we don’t eat enough to replenish what we need. That’s where spermidine comes in. Spermidine supplements assist our body with replenishing blood polyamine levels leading to cell renewal and slowing the aging process.