Feel Young Again with these 5 Exercises
Exercising is essential for all ages, but it becomes increasingly important as the body grows older. Routine physical activity has been proven to maintain or bring back energy and prevent the onset of age-related conditions, such as arthritis and osteoporosis. In addition, improved cardiovascular functions help strengthen the heart and arteries to guard against respiratory diseases. By staying active, your body will not slow down as much and you can keep doing the things that you enjoy. Here are some great exercises to make sure that you look and feel as young as you want to.
Build up your heart rate by doing simple aerobic exercises that generate constant motion. Walking is particularly effective and popular because it is something that everyone already knows how to do. You can turn normal, everyday walking into a powerful anti-aging exercise by picking up the pace and moving your arms along with your legs. Jogging, running, and bicycle riding are other forms of aerobics that are excellent in burning fat and boosting your metabolism. The recommended amount of cardiovascular activity is 30 minutes per day at least three to four days each week. If you are just starting out, try to do an aerobic exercise for five minutes and then work your way up to the required 30 minute session. Also, you can split the 30 minutes up throughout the day by doing 10 to 15 minute sessions. Breathe in and out while you work out, and choose exercises that you find fun and inspiring.
Being in the water naturally relaxes all of your muscles and removes stress from your joints. Swimming works every major muscle group at the same time, so it is very efficient in strength building. And you will have healthier lungs, better breathing, and more stamina because of the way the water promotes a consistent cardiovascular workout. Add variety to your swim by performing other exercises in the water, including kicking and walking.
Although it is necessary to stretch before engaging in any form of exercise, the stretches themselves can also be vital to restoring flexibility into stiffened joints. Reach up over your head slowly. Move your head around and around and lift your legs one at a time to keep the blood circulating and your muscles loosened. Yoga is another form of stretching that many people enjoy as a way to relax the body as well as the mind.
#4 Exercising with Weights
Use lightweight dumbbells to tone your muscles and reduce the flab that aging can cause. Begin with basic movements like bicep curls, triceps extensions, and overhead presses. For chest presses, lie down on the floor with your knees bent and press the dumbbells upward. With any weight exercise, breathing out when you exert strength and inhaling when you release the weight back down to the starting position is vital. A number of exercises can be done either with or without weights. These include calf-raises, leg lifts, and squats. Be sure to always use proper form, and perform each repetition in a slow, controlled manner to avoid over-lifting or injuries.
#5 Facial Exercise
Just as the muscles in the rest of the body can suffer from inactivity, your facial muscles also need movement to remain youthful. Massage all of the areas of your face that feel the effects of aging; cheeks, chin, neck, forehead, and around the eyes. You will be surprised at how rubbing your facial muscles in a circular motion for only 10 minutes each day can rejuvenate your skin, return the firmness, and lessen the appearance of wrinkles. When you look in the mirror and see a younger, healthier looking face, it will be much easier to feel younger in general. Depending on your fitness level, any exercise program might need to be adjusted to your own individual needs. Consult with your doctor to develop a routine that is the best and safest way for you to increase your longevity. Remember that staying young is a frame of mind, so be sure to participate in regular activities that exercise your brain, and you will never be any older than you feel. Sources: http://healthletter.mayoclinic.com/editorial/editorial.cfm/i/354/t/The%20benefits%20of%20physical%20fitness/ http://www.mayoclinic.com/health/exercise/hq01676