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Time to Run
If you hate getting up early to exercise, rest easy. A late-day workout may be best. According to studies, most people perform better when physical activities are done in the late afternoon or early evening. This could be because core body temperature tends to be highest during these times, which may help muscles to produce more power. RealAge Benefit: A physical activity program that builds stamina, strength, and flexibility can make your RealAge as much as 8.1 years younger.
Cutting the couch and choosing more active leisure-time pursuits may help stave off Alzheimer's disease. There's no guarantee that staying active will prevent Alzheimer's, but a recent study suggests that elderly people who are active in their leisure hours may be able to delay the onset of dementia symptoms. Walking for pleasure, visiting with friends, or going to the movies are all great ways to keep your body and mind active. RealAge Benefit: Becoming a lifelong learner can make your RealAge as much as 2.5 years younger
If you're relying on outdoor fun for your physical activity, time may not be flying as quickly as you think. A recent study revealed that most people overestimate the amount of time they have spent engaged in an outdoor activity. To be sure you're getting the minimum amount of exercise required for healthy living (30 minutes per day on most days of the week), keep an eye on your watch when you exercise outdoors. RealAge Benefit: Exercising regularly can make your RealAge as much as 9 years younger
Do you think you don't have time for a good morning stretch? Skipping the warm-up routine may help you squeeze it in. Stretching helps elongate muscles, making your body strong and flexible. But stretching cold muscles can cause injury. If you're tight on time, skip the warm-up exercises and try stretching after your shower or bath. A hot shower can warm muscle tissue and make it more pliable. RealAge Benefit: A physical activity program that builds stamina, strength, and flexibility can make your RealAge as much as 8.1 years younger
If you want to be able to walk or jog for longer periods of time before getting tired, don't skip your weight-lifting routine. Studies show that lifting weights isn't only about building strong muscles. A weight-lifting routine also can help improve your aerobic capacity. With improved aerobic endurance, you'll be able to walk, swim, bike, or jog for longer periods of time before reaching the point of exhaustion. RealAge Benefit: Strength training can make your RealAge 1 year younger
Do you love to gripe? If so, you might want to get a little more exercise to keep your heart healthy. Research suggests that people who are prone to angry outbursts may be more likely than even-tempered people to have heart disease risk factors, such as poor cholesterol control. However, exercise appears to level the playing field. In one study, people who exercised regularly had the best lipid profiles, regardless of temperament. RealAge Benefit: Exercising regularly can make your RealAge as much as 9 years younger
If you're having trouble upping the intensity of your daily walks or jogs, focus on the finish line. In one study of older adults, researchers found that the study participants were more likely to walk close to peak capacity when they were told to walk a certain distance, rather than told to walk for a specific duration of time. Knowing that you can stop once you reach your destination may be just the motivation you need to pick up the pace. RealAge Benefit: Exercising regularly can make your RealAge as much as 9 years younger.
Practicing yoga will not only make you more flexible, but it can help power up your handshake, too. A recent study revealed that practicing yoga can make your hands stronger. After just 30 days of practicing yoga, adult volunteers, especially women, experienced significant increases in hand grip strength in both of their hands. RealAge Benefit: A physical activity program that builds stamina, strength, and flexibility can make your RealAge as much as 8.1 years younger.
Muscle loss is a natural part of the aging process, but you can halt the loss of lean muscle mass by regularly lifting weights. People lose as much as half a pound of muscle each year starting at age 35. In addition to depleting strength levels, such muscle loss also can lead to a gradual decrease in bone density and a lowered metabolic rate. However, research shows that age-related muscle loss can be halted, and even reversed, with a weight-training program. RealAge Benefit: Lifting weights for 10 minutes just 3 times per week can make your RealAge as much as 1.7 years younger.
Are you speeding through your weight-lifting routine? If so, you may be cheating your muscles. For a really good strength-building workout, you'll need to slow down your repetition speed. Quick repetitions allow your muscles to rely partly on momentum to lift a load. If you're short on time, cut the number of sets that you do instead of racing through a weight-training circuit. RealAge Benefit: Strength training can make your RealAge 1 year younger
If you need to focus better on the task at hand, grab your walking shoes. Improving your cardiovascular fitness through brisk walking or jogging can help boost your mental acuity. In a study, people who regularly participated in cardiovascular exercise were able to focus better on a target compared to people who performed only stretching and toning exercises. RealAge Benefit: Doing stamina-building exercises for at least 60 minutes per week can make your RealAge as much as 6.4 years younger. In addition to brisk walking and jogging, other ways to boost your cardiovascular fitness include swimming, biking, and climbing stairs. To be effective, cardiovascular training must increase your heart rate and boost your oxygen intake. To find out if you are working hard enough, try talking. Conversation should be more difficult when you are doing cardiovascular exercise. If you are beginning an exercise program for the first time, consult your healthcare provider.
What you put in your children's bedrooms may be just as important to their health as what you put on their dinner plates. Recent research revealed that younger children who had televisions in their bedrooms were more likely to become overweight compared to their peers with tube-free bedrooms. Researchers speculate that children with bedroom TV sets may spend more time watching television, and thus less time being active, compared to other children. RealAge Benefit: Maintaining your weight and body mass index at a desirable level can make your RealAge as much as 6 years younger.
To get the most from your muscles, give them a short break between weight-lifting sets. Experts recommend taking a short break between weight-lifting sets because a recovery period can help give your muscles back some of the strength they will need for the next round. A resting period of no more than 60 seconds is needed to help sustain your power output. RealAge Benefit: Lifting weights for 10 minutes just 3 times per week can make your RealAge as much as 1.7 years younger.
If you're looking to lose weight, take the stairs up and save the elevator for the trip back down. Taking the stairs can be a great way to meet your daily exercise requirements. But if you have a choice, spend more time in a climb. A recent study revealed that climbing up a step will burn twice as many calories as descending a step will burn. RealAge Benefit: Exercising regularly can make your RealAge as much as 9 years younger.
Are you wondering which muscle group to work out first? Think big. The American College of Sports Medicine recommends starting with large muscle groups and then working your way to smaller muscle groups when strength training. For example, work your quadriceps and hamstring muscles before you work your calf muscles. This sequence will help to optimize your power output. RealAge Benefit: Strength training can make your RealAge 1 year younger.
Sitting on a bench after your warm-up may put your back at risk. A recent study revealed that athletes who performed a warm-up routine but then sat on a bench for a while before engaging in a physical activity experienced an increase in low back stiffness. Stiff back muscles could increase injury risk. To protect your back, stay active after your warm-up or choose a resting spot that offers low back support. RealAge Benefit: A physical activity program that builds stamina, strength, and flexibility can make your RealAge as much as 8.1 years younger. | ||
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