One of the best ways to stay physically fit and extend your lifespan is to stay active. Exercising is an effective way to feel and look younger while also improving different functions within the body.
Mutes Physiological Aging
Exercise done regularly can improve endurance, balance, reflexes and muscle mass in people of any age. And as we age, many physiological signs of frailty and weakness can be muted with regular exercise. A publication released by Harvard Medical School indicated that older adults who continue to exercise show better balance, reflexes, endurance and energy levels than those who did not.
Helps with Cognitive Aging
As we age physically, our brains and minds age as well. Although there are many other factors that affect how our minds age, regular exercise has been shown to decrease the chances of contracting cognitive diseases like Alzheimer’s, dementia and more. The skills that go into more complex sports like soccer, tennis, and baseball have even more positive effects in memory and reflexive thinking.
On a Cellular Level
Many studies conducted have shown how regular exercise can keep the body’s cells younger and more resilient. People who were more sedentary were shown to have frayed cell structures and shorter cell life spans. Looking and even feeling younger has much to do with cell structure, and these studies show that regular exercise is important for keeping cells healthier, longer.
To sustain your health and feel good, there are a few workouts you can practice three to five days a week.
Lunges may be challenging to perform, but they’ll tone the glutes, hamstrings, and quadriceps with each rep. Stay in a stationary position and work one leg at a time while working towards a target that is 50 yards away. You will notice your legs becoming firmer within weeks of performing the exercise. Try advancing your form by going deeper, doing more reps, working towards a further distance and more.
Push-ups may seem too basic to try when you want a good workout, but there’s a reason it’s one of the most common activities to perform to stay physically fit. It works various muscles with the triceps, core, and chest while lifting 60% of the body weight with each push-up that is performed. You can even perform various types of push-ups to change your routine and increase your endurance as you train. This is great for keeping your bones and muscles intact and in shape.
Your workouts should include side planks to reduce fat around the waistline and achieve a slimmer figure. Lie on the left side of your body and keep your knees straight while propping your body on your left forearm. Your body should then form a straight line from your shoulders to your ankles while holding the position for at least 30 seconds. Switch to the other side to complete the rep. This will strengthen your core and allow you to shrink your waistline, which can reduce blood pressure as well.
Any professional with a master’s of science in nursing will tell you strength training is essential in any workout. But high-intensity interval training is just as important for slow endurance exercise that works the heart. There are a variety of different types of cardio available to switch up the workout and increase your level of endurance. Consider working out on an elliptical machine, running, jump-roping, or riding a bike. This will increase the heart rate and will burn more calories in a shorter period of time.
When you want to sustain your health and feel younger, there are a number of exercises to perform to increase your physical fitness and strengthen your body. You can begin to increase your endurance over time and have more energy throughout the day to ensure that you enjoy a more fulfilling lifestyle that can add years to your life.
Brooke Chaplan is a freelance writer and blogger. She lives and works out of her home in Los Lunas, New Mexico. She loves the outdoors and spends most her time hiking, biking and gardening. For more information contact Brooke via Twitter @BrookeChaplan
*Disclaimer: The ideas and opinions expressed in this article are the author’s own and do not reflect the view of Zensorium.
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