Exercise has many positive effects on your body and one of them is that it can keep you looking and feeling younger. Here are some exercise tips that will help you prevent the decline that is often associated with ageing.
Anti-Ageing Exercise Tips
1) Keep Meeting the Physical Activity Guidelines
Many people believe that as you get older, you should slow down and exert yourself less. However, failing to stay active will only cause some of the negative symptoms that are typically associated with ageing, such as weakness and loss of balance. Maintaining a good exercise regime as you age will help you stay strong and agile, keeping you feeling younger!
2) Engage in Plenty of Aerobic Activity
Aerobic activity improves mitochondrial function (the work of energy-producing organelles in cells) which typically decreases with age. To minimise this decline try to get at least the recommended 150 minutes of moderate aerobic exercise each week. This can include running, fast walking, cycling, swimming, dancing and various sports.
3) Practice Squatting the Right Way
If done correctly, squats are good for strengthening ageing knees. There are many incidences where you’ll need to squat outside of your exercise regime – when you’re picking up your grocery bags, for example – so it’s important to learn to do it correctly so you’ll help your joints rather than harming them. Women should squat with their toes turned slightly outwards, as this allows your femur to line up properly in the hip joint. Men have a different hip structure and should squat with their toes forward. If you are concerned about your balance, don’t hesitate to support yourself with one hand on a chair or rail at home.
4) Engage Your Brain as Well as Your Body
Exercise can help to prevent negative effects of ageing on the brain as well as the body – especially if you choose activities which engage both! Sports such as tennis and racquetball can help to keep your reaction times quick, while activities such as learning choreography and dancing can help with memory.
Remember that your brain is also a muscle so whilst physical exercise will help increase the flow of blood and oxygen to it, mental exercises are equally important for good brain health. Puzzles, reading, card games and sudoku can help keep your mind sharp and are very worthwhile.
5) Engage Both Sides of Your Brain with One Another
The connection between the right and left hemispheres of your brain deteriorates as you age, which causes them to have trouble communicating with one another. However, you can somewhat combat this decline with physical activity. Simply include some movements where you cross your legs and arms over the midline of your body – this forces the two sides of your brain to communicate, strengthening the connection between them.
Additional Anti-Ageing Exercise Tips
Bear in mind that the simplest of exercises can reap major benefits and that incorporating exercise into your routine and making it enjoyable will mean that you will stick to it:
- A brisk walk is a wonderfully simple yet effective form of exercise and can be done nearly anywhere.
- Swimming provides a full body workout and is a great low impact form of exercise.
- Simple balance exercises such as a one leg stand are a great way to strengthen our muscles and help prevent falls as we age.
- Try to incorporate some stretching exercises into your routine as these will help keep you flexible.
- Even a bit of gardening or housework can give you a great aerobic workout.
Regular exercise is important no matter what your age, as it plays a crucial role in keeping you healthy. Taking these anti-ageing exercise tips on board will keep you feeling your best, help you avoid illness and will also allow you to reap some additional anti-ageing benefits!
If you would like NHS guidance on exercise as you get older, click on the link.
If you would like to receive regular updates especially suitable for the over 50s age group, why not follow us on Facebook.
You can also sign up to our free newsletter, The Best of Friends by clicking on this link.
