As we all know, exercise has many benefits for health, including helping participants to live longer. In addition to longevity, exercise can reduce the risk of age-related disease, improve brain function, and even help to slow down the visible signs of aging. According to a recent research study published by the Proceedings of the National Academy of Sciences mice that exercised did not show typical signs of aging, such as graying or loss of hair. These study results may apply to humans as well. While exercise may not keep you from going gray, getting 30 minutes a day can help the body delay signs of aging and reduce the risk of certain age-related health conditions.
Following are six exercises that you can do on a daily basis in an effort to stay young.
If you enjoy brisk walking for at least 60 minutes every day, not only are you more likely to have better overall health, but you may live longer as well, according to a study published in BMJ Open. In addition, those who walk on a regular basis have less risk of developing conditions such as high blood pressure, diabetes, osteoporosis, degenerative brain conditions, cardiovascular disease, and more.
Stretching keeps muscles and joints strong and flexible. Stretching programs, such as t'ai chi, are also beneficial to reduce pain and increase range of motion in patients with painful joint conditions, according to the Arthritis Foundation . Not sure how? The Mayo Clinic website has a great guide to the most basic stretches, Click Here.
3. Balance Exercises
Disciplines such as yoga and t'ai chi are not only beneficial for stretching, but for increasing muscle strength and balance as well. This can help reduce the risk of a fatal or debilitating fall. Here are some examples of senior-friendly balance exercises.
4. Strength Training
Strength training or resistance training can increase bone and muscle mass to reduce the risk of certain age-related conditions and injuries, especially osteoporosis and joint problems. You can use weights, bands, or your own body weight. The American College of Sports Medicine will provide you with some ideas you can implement immediately in your own home.
5. Endurance Training
Aerobic activity and exercise that increases endurance can improve cardiovascular health, improve alertness of the mind, and increase metabolism, as well as effectively lower biological age of DNA strands, according to a research article on Plos One. Having a lower biological age will have an affect how young a person looks and feels. If you are not sure if you are up to starting an endurance training regimen, this article from the National Institute on Aging is a must read.
6. Interval Training
Interval training involves periods of more intense activity mixed with reduced activity. A study available in PubMed showed the benefits of interval training for metabolic conditions, such as Type 2 Diabetes. This type of exercise also has cardiovascular and endurance benefits, often in a shorter time frame than traditional cardio workouts. Have blood sugar issues? Read this from the SeniorJournal.com.
Talk with your doctor before getting started to make sure you have no limitations or concerns. Avoid watching TV, listening to music, or zoning out during the workout. By paying full attention to your body's movements, you can increase your brain functioning to further reduce the risk of degenerative brain disease and stay younger for longer. Ready to start? Tips For Starting and Maintaining a Workout Program.