Aging is inevitable, but it is possible to slow down the aging process by exercising regularly.
Getting older is inevitable, but that doesn’t necessarily mean you have to become less active. As you age, your body begins to slow down and tasks that were easy before now take a little more effort. Plus, your metabolism slows down. What makes you gain weight. You lose muscle mass, your cardiovascular capacity decreases and your reflexes are not as sharp as before. While this may sound like a doomsday diagnosis, there is good news: it is possible to slow the process of aging and weight gain by exercising regularly.
Activities such as strength training and high-intensity interval training, as well as changing up your exercise routine regularly, can help maintain muscle mass, prevent cardiovascular decline, and improve balance. These three elements are essential for leading a long, healthy and independent life.
Activities to incorporate into your weekly fitness routine to slow down your body clock and weight gain
Activities such as running, cycling and swimming are the best ways to improve your cardiovascular function. As well as preventing your metabolism from slowing down. Aim for at least 30 to 60 minutes of moderate-intensity cardio (aerobic) activity most days, for a total of 150 minutes per week.
Instead of running or cycling on a regular basis, with high-intensity interval training, you alternate bursts of intense activity (which make you breathe heavily) with lighter activity. An example workout would include five intervals at a higher intensity. This may mean an increase in speed, incline or resistance for one to two minutes with a one to two minute period in between at a slightly lower intensity. An easy way to determine if you’re working hard enough is to find out if you can talk (or sing) easily. If not, you’re working pretty hard during your intervals. Add interval training to your workout routine one or two days a week.
Maintaining muscle mass is very important as you age. Because both men and women lose muscle mass as they age and replace it with fat. Muscle burns more calories at rest than fat tissue. It also protects your joints and can help your bones grow stronger and maintain their density. This can prevent fractures. Maintaining and increasing muscle mass can also help improve balance and agility, which is crucial as you age.
So how can you stop the loss of muscle mass and increase it instead?
It’s simple: lift weights! And no, you don’t have to become a bodybuilder. If your routine doesn’t currently include strength training, start by doing a set of 10 to 15 repetitions of exercises that engage your major muscle groups. Especially the chest, back, arms and legs. For example, a chest exercise is a bench press and a leg exercise is a squat. Do these movements two to three times a week. If you already lift weights, increase them regularly.
Aim to increase your weights slightly every two or three weeks and keep a journal to ensure that you are steadily increasing your weights. Even if you stick to the exact same routine, increasing the weight so that your last reps are hard will help you get stronger. Which means more lean muscle tissue, and better calorie burning potential!
The final way to help slow down age-related changes is to continue adding challenge and variety to your workouts. When you perform an exercise program repeatedly, with no change in frequency, intensity, duration, or type of exercise, you may reach a plateau. Over time, this lack of challenge can allow age-related changes to set in before you know it. If you stick with your workouts, so will your body.
Program to help you get started
Try incorporating new fitness ideas into your exercise program using these suggestions.
Incorporate high-intensity interval training into a workout this week. Then expand from there. Over time, your goal should be to aim for two to three interval workouts each week.
Keep track of your strength training sessions for the week. Gradually increase the weight as you get stronger.
Vary your exercise program. Try cardio, weights, interval training, yoga, and recreational sports.