10 Exercises That Help Prevent Aging in Men
Getting older is a natural part of life, but it doesn’t have to be quite so punishing as you might fear.
Exercise in general can reduce inflammation and help your body stay young.
Here are 10 exercises scientist have found to help prevent aging in men and improve their quality of life far into their senior years.
Master Trainer Rich Fahmy recommends plenty of squats to help keep your body feeling young.
Squats can help train some of your larger muscle groups, and help you maintain strength and flexibility even into old age.
If you are already older and falling is a driving concern, you can easily use a banister or the wall to help you better keep your balance.
If, on the other hand, you’re in fine shape and already training hard, try adding some weights to make those squats a little bit harder.
Squats aren’t the only exercise you can benefit from, of course. Working all of your large muscle group will greatly improve your overall body function and keep your body healthy for many years to come.
2) Balancing Exercises
Balancing on an exercise ball can do more for your body than just strengthen your core and burn a few calories. Balancing can also ensure your brain keeps important connections through your body running smoothly.
If you’re nervous about balancing on a Swiss ball, you can try holding onto a banister and simply lifting one leg. You’ll reduce the risk of falling by holding onto something while still reaping the rewards from balancing.
3) Simple Stretching
Sometimes, it’s easy to overlook the simple solutions.
As you grow older, your body tends to get less limber. As time goes, this can result in you being unable to do things you used to take in your stride such as reaching above your head for a glass or bending down to pick up a piece of trash from he floor.
Stretching on a regular basis can prevent this degradation from occurring by helping keep your muscles supple and flexible.
4) Exercises That Cross Both Sides of Your Brain
Any routine that involves your left arm reaching past your right, as an example, forces both sides of your brain to work together.
This synergy is not only good for your body, helping your body to stretch and your muscles to grow, but it can also benefit your brain…
Your brain will only stay sharp as long as you are making full use of it, and allowing it to fire in fresh directions can help keep those neurons sharp and pathways in your brain clear.
Swimming is a wonderful way to build muscle without adding stress to your aging joints.
The water provides wonderful resistance training while at the same time supporting your body rather than stressing and jarring it it in the way some other exercises do.
A long-term study done at Indiana University found that lifelong swimmers had a slower aging process in general. This benefit didn’t slow down the aging process by a couple of years but rather by decades.
Don’t underestimate the wide-reaching advantages of this gentle but complete exercise.
6) Weight Lifting
Some of the manifold benefits of weight lifting might seem quite obvious but are worth stating nevertheless. Often, the obvious solutions to a problem are the ones we fail to harness.
By pumping some iron, you can increase muscle mass and strengthen your bones as well as enhancing general fitness. As an inbuilt advantage, you’ll look great bursting out of your shirt into the bargain.
Even if you aren’t benching huge numbers, weight lifting can still help keep your body fit for years to come.
Yoga is a full spectrum anti-aging tool in and of itself.
As you age, your body starts to develop issues such as stiffness along with a marked reduction in strength and elasticity.
Luckily, all of these things can be reversed through the power of yoga. It’s not a magic bullet but it definitely packs a punch in the fight against aging.
Yoga is a series of stretches and moves, designed to help move your body and bring you into full focus. It’s never too late to start practicing, either. Even if you’re already feeling the effects of age, yoga can help improve your flexibility and restore some of the vigor to your flagging body.
Yoga can also be used to treat chronic back pain, and other issues that aren’t necessarily directly related to aging. If you want to improve your health without damaging your body, yoga is an excellent method to employ.
Tai Chi has recently seized the attention of scientists for its possible anti-aging powers according to a study in Cell Transplantation.
This study determined that when a group of people who began practicing tai chi was compared to a similar group of people who did not pursue this gentlest of martial arts, those who practiced tai chi showed the highest increase in cells called CD 34+
That sounds great but what does it mean? Well, CD34+ are the cells responsible for renewing the body. They are essential for creating new cells in your body, and are one of the keys to anti-aging itself.
To ice the cake, tai chi can also help improve your brain function and balance as well. Not a bad trade off for something that’s also great fun and a fantastic way to stay fit!
9) Jogging or Cycling
One of the best (and free!) ways to stay fit and slow your biological clock is through aerobic exercise of any kind.
The favorite forms for this are jogging and cycling, both of which can aid general fitness and keep you feeling healthy long into your senior years.
10) High Intensity Interval Training
A highly effective form of exercise to keep your body young is HIIT, or High Intensity Interval Training.
HIIT relies on short bursts of intense energy rather than prolonged aerobic exercise.
Studies show that HIIT allows the mitochondria in subject’s bodies to improve up to 69% in their ability to maintain energy. This could have a huge impact on your body’s ability to regenerate as it gets older.
The Moral of the Story
First and foremost, any exercise is better than no exercise at all when it comes down to anti-aging.
Whether you choose to work on large muscle groups, practice yoga, or take up a new skill, in one way or another it will help you live a long and healthy life, cushioned at least slightly from the effects of aging.
Even if none of these appeal to you, feel free to get out there and exercise in whatever way you enjoy. Even the tiniest amount of exercise can help improve your body so it will last longer without the effects old age can cause so get out there and get active!