Ah, how beautiful it is to remain forever young? Although Father Time has yet to share a magic potion that will keep us forever young, there are some things you can do on your own to ensure that you are living your best life, A healthier and fitter life. Of course, you need to Get enough sleep To keep your cells from aging, eat a balanced and nutritious diet. (A little bit of the The longest living people In the world they consume plant foods and fewer processed meats.) Plus, getting exercise into your regular routine is crucial. To live a long and healthy life. With all this in mind, we dived into what the science says about the heart habits that slow aging. Read on to find out more, and then, don’t miss out The coach says the 6 best exercises for strong and tight arms in 2022.
Let’s start by noting that in addition to the cardio habits that slow down aging, strength training is a must for proper body sculpting as you age. Getting older comes with losing muscle mass if you don’t do anything on your part to maintain it.
researchers from National Institute on Aging I’ve been studying strength training and its benefits for over 40 years. We are fortunate that they have identified a lot of ways that they can have a positive impact on older individuals. They find that strength training can help you boost your mobility, maintain lean muscle mass, and extend a healthy life.
Muscle strength and mass usually increases on a steady slope from the time you are born until age 30 to 35. Once you reach this “peak”, the performance and strength of your muscles gradually begin to decline. The National Institute on Aging explains that this natural decline can be slowed, as long as you continue to live an active, fit life.
Now, let’s head to the cardio habits that slow aging. Heading outside or climbing on the treadmill for a brisk walk every day can be a positive step toward the long life you want. according to Mayo ClinicThis super simple and effective form of cardio has its benefits; Helps you reduce stress (which It can lead to early death), build a stronger immune system, increase your energy levels, and strengthen your muscles and bones. In addition, brisk walking can help you avoid or manage certain health issues such as high blood pressure, heart disease, type 2 diabetes, stroke, and cancer.
Of course, make sure you do all the right things for your body before, during, and after your walk. This includes choosing the right walking shoes, warming up, and stretching after cooling off.
Lace up your sneakers, go for a run, and get ready to reap the amazing benefits. a study Of the 14,000 participants Asics conducted during the coronavirus pandemic, 82% of UK runners think this type of cardio is a great way for them to clear their heads. Seventy-eight percent say running helps them feel more fit (via Mag trainer).
And it doesn’t stop at just running. that Article – Commodity in Primary Care Companion to the Journal of Clinical Psychiatry He says that aerobic exercises such as walking, jogging, cycling, swimming, dancing and even gardening have been shown to reduce depression and feelings of anxiety. The article also states that exercise can enhance an individual’s cognitive abilities.
As far as the best cardiovascular exercises for seniors are concerned, the International Association of Sport Sciences He has some recommendations. These include low-intensity walking, swimming (also known as water aerobics, which is very gentle on the joints and presents a very low risk of injury), cycling and rowing (which works your whole body).
a research study They were conducted at the University of Texas Southwestern Medical School and show just how much ‘bed rest’ can do to your health, proving the importance of regular exercise.
Five 20-year-old men, all in good health, took part in the study, which had them allocate three full weeks during summer vacation to bed rest. The team ran tests on participants before and after bed rest and, let’s just say, the results after their time in bed were very disturbing. The men experienced increased body fat, a faster heartbeat at rest, a decrease in the heart’s maximum pumping capacity, and a decrease in muscle strength (across Harvard health publishing).
The researchers took this study a step further by having participants complete an eight-week fitness program. The exercise has essentially undoed the damage caused by bed rest.
Alexa is the deputy editor of Mind + Body at Eat This, Not That!, and she oversees the M+B channel and introduces readers to fitness, wellness, and self-care topics. Read more