Look & Feel Younger – Anti Aging Secrets
The secret to living a full, active and healthy long life is as simple as getting up and putting your body in motion! Exercise does far more than just keep your body humming—it can actually turn back the clock. Overwhelming research supports the fact that working out can help your brain, bones, heart, and skin look and act younger. It’s clear that the real secret to anti-aging isn’t about creams, lotions, treatments or surgical procedures but about how to build a healthy foundation from the inside-out with a strong body, positive mind and powerful spirit.
Here are a few simple ways that can help you look younger, feel stronger, and even live longer happier life.
Exercise Your Brain:
Doing crossword puzzle, playing chess isn’t the only way to keep your mind on its A-game. Science shows that getting your heart pumping may also enhance recall and sharpen your learning abilities. University of Cambridge researchers looked at mice and found that running stimulated new cells to grow in the brain’s hippocampus, or memory center. And those extra neurons paid off. A memory test showed the exercising mice performed better than their sedentary counterparts. Similarly, research in humans indicated that walking for 30 to 50 minutes three or four times a week can increase blood flow to your brain by 15%. Steady blood flow to your noggin delivers much needed oxygen, as well as washes away amyloid-beta protein to prevent buildup, which has been linked to Alzheimer’s disease.
The key is to get blood flowing to your brain, whether through cardio or just breathing deeply, so don’t underestimate the powers of yoga! For an extra brain boost, take your workout outside. Outdoor exercise has been shown to increase your energy and alleviate depression more than indoor workout sessions do. There is something special about having your feet on the ground, the sun on your face and fresh air in your lungs.
Pollution, gravity, and too much sun are all working against your skin, but before you turn to Botox, or other questionable treatments or surgical procedures, try a regular fitness program, first. “Increasing blood flow to any area of the body promotes the metabolism in that area, and it makes sense that [when you exercise] toxins would get flushed out and cells will heal and grow faster,” says Jessie Cheung, MD, codirector of the Cosmetic Dermatology Program at Rush University Medical Center in Chicago. In other words, more blood to your dermis provides a better environment for collagen growth and promotes younger-looking skin.
Older people who exercise cut their risk of falling by 13%, according to a 2010 review study conducted by the U.S. Preventative Services Task Force. That’s good news, because one in three adults over the age of 65 fall ever year, which often results in injury—even death.
But working on your balance doesn’t mean walking on a tight rope or balancing on one leg. It’s all well and good to be able to stand on one leg, but most people fall when they’re in motion. To train your muscles for real-life situations, try yoga or some Bosu ball work, just a simple exercise like jumping on your right foot and catch your balance, then switch to your left foot and hold works well. Change things up by jumping forward and backward, as well as diagonally.
For a low-impact routine, try picking up tai chi, yoga or mat-pilates. A 2011 study in the British Journal of Sports Medicine found that these types of workouts helped prevent falls and also improve the mental health especially in older individuals.
If stress kills, exercise can help you live to 100—just ask your cells. A recent study in the journal PloS One found that working out seems to counteract the effects of stress and cellular aging. Spanish researchers looked at a group of postmenopausal women and found that those who said they were stressed had shorter telomeres—DNA proteins at the end of chromosomes—but that those who were stressed and exercised had longer ones. Scientists use the length of telomeres as a biomarker of cell age, and their size has been linked to longevity. Researchers have proven that aerobic exercise enhances the process by which your body builds and protects your telomeres.
Research shows that weight lifting and resistance exercise increase bone mass in your hips and spine, where osteoporosis tends to hit the most. The reason: Your muscles are attached to your bones, so when your muscles are activated, they put stress on your bones in turn. Just as your muscles tear, repair, and grow bigger when you lift weights or do high-impact exercise such as running or jumping, your bones do the same.
While it’s important to build your bones all over, you can focus on strengthening your hips and spine with moves like the chair squat. Squat 10 times, resting your butt on a chair behind you each time. Repeat another set of 10, this time only skimming the seat.
Turn back time on your ticker with some cardio. A 2011 study in the Journal of the American College of Cardiology found that regular aerobic exercise prevents your heart from atrophying. (Like any other muscle, when your heart shrinks, it loses its strength. In this case, it becomes less effective at pumping blood to the rest of your body and can increase your chances of fainting.) While sedentary adults saw a decrease in their heart size over time, the hearts of lifetime exercisers over the age of 65 who worked out more than 6 days a week grew and were about the same size as that of sedentary people half their age.
Remember, time waits for no one. Get hip to this simple plan of action that will help you slow down the aging process and get you moving in a healthier direction today!
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