Anti-Aging Exercise: The Age-Old Struggle to Out Smart Father Time
by Chris McCombs
Everyone would love to have a fountain of youth. Unfortunately, despite all the millions thrown into research, product development and marketing, no drink, pill, cream or tonic has ever been found to be a true anti-aging panacea.
Even plastic surgery is only temporary. And although a nip and tuck may help you look younger for a few years your body continues to age and disease on the inside.
To those of us who are active and watch what we eat it’s not too surprising that science is proving that a healthy diet and exercise may be the only true anti-aging weapons in our arsenal.
Why Exercise?
Aging naturally produces a host of nasty changes to our bodies. Beyond wrinkles and gray hair, our bones, joints, muscles, tendons and even our brain break down as we grow older. The foremost concern with aging is our increased risk of developing debilitating diseases such as arthritis or life threatening diseases like cancer and diabetes.
Exercise has clearly been shown to slow and even eliminate the onset of such afflictions. And, like the heart our skin is an organ that responds to exercise.
Keeping fit and healthy is linked to slowing the rate of deterioration that results in wrinkles. The true anti-aging benefit of exercise may be that it naturally reduces and helps to maintain our weight, which has been directly associated with living a longer, healthier life.
What Exercise?
But exactly what exercise provides the most anti-aging benefits? Ancient Indian Yogis tout the power of yoga. Chinese masters insist that forms of meditative martial arts are the answer.
The truth is there is no one magic exercise that can keep you young inside and out. The most powerful anti-aging workout is actually a balanced combination of exercises and activities.
Here are the three core exercises that should be part of your anti-aging routine:
- Strength Training: Mild strength training will support bone density and maintain joint function through the strengthening of supportive muscles. This does not mean you have to buy a home gym or look like a body builder. Using simple hand weights or performing some resistance exercises using your own body weight can do the job.
Like most technical exercises, it’s best to get the help of a professional until you know and can perform the proper technique. Good form will improve the benefits of strength training and prevent injuries that can require surgery and long recovery.
To get started, choose a weight that is comfortable but challenging. You should be able to just barely complete a set of repetitions. As your strength increases you can up the weight. But don’t overdo it. Excessive weight can injure joints and strain or tear muscles and tendons. Try adding more repetitions instead of heavier weights.
- Flexibility: keeping your muscles, joints and tendons loose and flexible will help prevent injury, will increase your range of motion and may stave off arthritis. Staying flexible improves balance, increases blood flow and stretching muscles has even been found to release serotonin from the brain, a chemical that promotes overall health and mental well-being.
However, most people don’t understand how to stretch properly. It’s best to get instruction from a trained professional whenever possible.
Yoga or Pilates will teach you how to stretch different muscle groups properly and will also give you new and effective postures and techniques you can practice anywhere.
When stretching it is important to take your time. Slow and controlled is the name of the game. Stretch gently and hold each pose for no less then 30 seconds. Don’t overextend or bounce.
- Cardiovascular: cardio exercises are designed to strengthen the heart and increase the metabolism. Cardio activity is of moderate intensity and should raise and maintain the heart at an elevated rate for an extended period of time.
Regular cardio conditions the heart muscles to prevent hear disease. But it but also improves overall health by keeping weight at healthy levels, relieves stress and releases endorphins that promote a positive mental attitude.
Running, kickboxing, swimming and aerobics classes are all cardio exercises. But there are many more to choose from.
To make sure you are getting the most from your cardio workout you should know your target heart rate. A maximum healthy heart rate is approximately 220 beat per minute minus your age. Keeping your heart within 50 – 85% of that rate for an extended period is the goal.
Tracking how close you can get to your target rate and how long you can stay there is how you monitor your progress. Overdoing it can cause serious injury so it’s best to monitor your heart rate throughout your workout. The easiest way to do this is with a heart monitor.
There are many free online heart rate calculators that can let you determine an accurate target hear rate for your age, sex and physical condition. But you still should at least know your resting heart rate.
To take your pulse place your index and middle finger gently against your neck directly below your ear and jawbone. Count your resting pulse for 10 seconds then multiply by 60. As your fitness level improves your resting heart rate should decrease.
Make It Count:
No matter what activities you choose, the best way to reap the anti-aging benefit of exercise is to maintain regularity. By regularity I mean a consistent, regular exercise program. Casual, occasional or sporadic exercising can cause injuries and is much less effective in maintaining your health and fitness levels.
Keep track of your routine. Monitor your fitness level and always strive to improve. Be realistic with yourself and don’t push yourself too far beyond your fitness level.
Alternate between strength and cardio activities and always include flexibility training as well as time to warm up slowly and cool down at the end of your workout.
Stay motivated and focused on your goals. Join a fitness group for support or try adding some fitness classes into your routine to keep things fun and interesting. Most importantly, keep at it and you may find that growing older is not such a bad thing after all.
About the Author:
Chris McCombs. Chris own a fitness business in Orange County, CA called Boot Camp Orange County. He also helps other fitness professionals with Fitness Marketing through his blog site www.KickBackLife.com.
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