Exercise to stay young
Studies have found that certain level of physical exercises can slow down aging process within our cells. Women and men are suggested to do high physical exercise around 30-40 mins/day for around 4-5 days/week. These training intervals encourages cells to be more efficient in creating new proteins. This results to reducing aging effects in our body.
The benefits of aerobic exercise are many, but the most important for anti-aging is its very positive effect on the heart and cardiovascular system, keeping the body fit and “tuned”. Any exercise that increases the respiratory rate and boosts the heart rate from 60-80% of its capacity is called aerobic, meaning “sustained by oxygen”. Aerobics classes with planned routines are available at most night schools and gyms, and some target specific age groups and fitness levels.
Tennis, jogging, cycling, dancing and swimming are all excellent aerobic sports. Perhaps the easiest and most accessible is walking: it can be done anywhere, needs no special equipment and varies endlessly with different locations and terrains.Jogging is an aerobic activity that can be enjoyed in the fresh air with a friend.
Aerobic exercise burns fat, boosts the immune system and helps prevent the build-up of fatty deposits in the arteries. It enhances joint and muscle flexibility, and aids stamina, digestion and sleep – if you suffer at all from insomnia, this is your first port of call for a remedy. The body was designed for movement, and if it doesn’t move, all of its systems suffer. The mind suffers too; exercise is a major ingredient in keeping mentally fit as well as physically active.
Recent studies have shown that even people who have not exercised for 20 years can benefit significantly from an aerobics regime. It is possible to gain the fitness levels of a younger body in a surprisingly short period of time, and the sooner you start, the sooner you will reap the rewards. Begin slowly, gradually building up your stamina, strength and suppleness. Consult your doctor if you are planning to start exercising after years of inactivity.
Anaerobic exercise, where the muscles work at high intensity for short periods, is especially important because the body loses muscle tissue as it ages-up to about a third by the age of 65.Many personal trainers can help design a regime based around your own requirements.
Keeping the arms well- toned, using light weights with many repetitions, will ease tension in the shoulders and neck and help prevent injuries such as RSI (Repetitive Strain Injury), a common problem for computer users, factory workers and musicians.
As you get older, innocent, everyday tasks can be a minefield of potential injuries. With a little care, movements such as bending, squatting, sitting, standing and lifting can be performed safely. Back problems become increasingly common with age and inactivity, and many injuries are brought on by incorrect movement. This exercise will help you to re-train your body to support the lower back while bending and lifting loads.To avoid unnecessary strain on the back, stand as close to the load as possible and place your feet to either side of it.
1.To lift a heavy loads safely, get as close to it as possible. Move into a squat by bending your knees and keeping your back straight and your feet firmly on the ground. Keep your head aligned with your back bone. Bend your arms so that your elbows are close to your body to help you lift.
2.Hold the load firmly without tensing the wrists. If the arms, wrists and hands are tense, you will lose the contact with your lower back.
3.Once you are holding the load as closely to your body as possible, slowly rise out of the squat and stand.
The girdle of muscles in the abdomen supports the spine and torso. To keep fit, healthy and free from back pain, it is important to keep this area toned and strong with simple exercises. When doing these sit-ups, lift your head and shoulders as one unit, never separately roll up from the top of your head. It may help to imagine that you are holding a peach between your chin and chest, and try to keep this gap constant throughout. Be sure to keep your facial muscles relaxed and loose.
1.Lying flat on the floor with your arms by your sides and your palms down, bend your knees and keep your feet flat on the floor, a short distance apart and in line with your hips. Be sure to keep your lower abdomen tight by keeping the muscles contracted throughout the exercise.
2.Lift your head and shoulders upwards, exhaling as you rise, and push your fingertips towards your knees, keeping your arms straight.
3.Lower your body back to the starting position, breathing in as you go down. When you get to the floor, do not allow yourself a chance to rest but repeat the movement from step 1.
With any exercise, is important to stop if you feel anything more than a mild sensation of muscle fatigue. Always work at your own pace and stop if you feel dizzy. Do not attempt to exercise when you are ill or feverish.
Proper breathing is important for a youthful system. It facilitates the movement of oxygen through the blood, “feeding” the cells, removing impurities and enhancing the body’s energy flow.
1.These exercises help to open up the chest to better facilitate deep breathing. Stand with your feet shoulder-width apart and your knees bent. Lift your arms out to the sides with your elbows bent, and make loose fists with your hands. Take a deep breath in, opening your chest by bringing your arms back as much as possible.
2.On exhaling. cross your arms in front of you, and relax your head down. Keeping your knees bent, press the area in between your shoulder blades backwards, and feel the muscles stretching. Empty your breath out completely. Repeat the exercise 4 or 5 times.
Link your index fingers and thumbs. Step forward with your right foot and reach up to the ceiling. Look up as you breathe in, and feel your chest expanding as your lungs fill with air. Step back with your foot and relax your arms as you breathe out. Step forward again, this time with your left foot, and repeat the same movement. Repeat another 3 or 4 times.
Best Exercise to stay young