Ah, how wonderful would it be to remain eternally young? Although Father Time has yet to share a magic potion that will keep us young for eternity, there are some things you can do yourself to ensure you live your best life. fitter and healthier life. Of course you need get enough sleep to prevent your cells from aging and eat a well-balanced and nutritious diet. (Some of the older people in the world consumed plant-based foods and fewer processed meats). In addition to that, including exercise in your regular routine is essential to lead a long and healthy life. With all this in mind, we delve into what the science says about cardiovascular habits that delay aging. Read on to learn more, then don’t miss out. The 6 Best Exercises for Strong, Toned Arms in 2022, Says a Trainer.
Let’s start by noting that in addition to cardio habits that slow aging, strength training is a must for sculpting a fit body as you age. Unfortunately, getting older comes with the loss of lean muscle mass if you don’t do anything on your part to preserve it.
Researchers of the National Institute on Aging have been busy studying strength training and its benefits for over 40 years. Lucky for us, they have identified many ways that you can have a positive impact on older people. They found that strength training can help you improve your mobility, maintain lean muscle mass, and extend a healthy life.
Typically, strength and muscle mass increase steadily from the time you’re born until your 30s or 35s. Once you reach this “peak”, the performance and power 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 lead an active and fit life.
Related: How I Learned to Slow Aging and Live Better at a Wellness Retreat
Now, let’s move on to cardiovascular habits that slow aging. Getting outside or getting on the treadmill for a brisk walk every day can be a positive step toward living the long life you want. According to Mayo ClinicThis super simple yet effective form of cardio does have its benefits; helps you reduce stress (which could lead to premature death), builds a stronger immune system, increases your energy levels, and strengthens your muscles and bones. Also, going for a brisk walk can help you avoid or manage certain health problems like high blood pressure, heart disease, type 2 diabetes, stroke, and cancer.
Of course, make sure you’re doing all the right things for your body before, during, and after your hike. This includes choosing the right shoes for walking, warming up, and stretching after cooling down.
Related: The #1 Workout for an Unbelievably Healthy Lifestyle, Says Coach
Put on your running shoes, go for a run, and get ready to reap the wonderful benefits. A to study of 14,000 participants conducted by Asics during the coronavirus pandemic found that 82% of runners in the UK believe this form of cardio is a great way to clear their heads. Seventy-eight percent say that running helps them feel more balanced (through Mag Trainer).
And it doesn’t stop at just running. A Article in The Primary Care Complement of The Journal of Clinical Psychiatry says that aerobic exercises such as walking, jogging, bicycling, swimming, dancing, and even gardening have been shown to reduce depression and feelings of anxiety. The article also mentions that exercise can improve cognitive abilities.
As for the best cardio exercises for seniors, the International Sports Science Association has some recommendations. These include low-intensity walking, swimming (also known as water aerobics, which is super easy on your joints and poses a very low risk of injury), bicycling, and rowing (which works your entire body).
A investigation study conducted at the University of Texas Southwestern School of Medicine shows just how detrimental “bed rest” can be to your health, further proving that regular exercise is necessary.
Five men in their 20s, all in good health, participated in the study, in which they devoted three full weeks during their summer vacation to bed rest. The team tested the participants before and after their bed rest, and let’s just say the results after their time in bed were pretty disturbing. The men experienced an increase in body fat, faster resting heart rates, a decrease in the maximum pumping capacity of the heart, and a decrease in muscle strength (via Harvard Health Journal).
The researchers took this study a step further by having the participants complete a fitness program for eight weeks. Working out basically reversed the damage caused by being on bed rest.
alexa mellardo
Alexa is the Mind + Body Associate Editor for Eat This, Not That!, overseeing the M+B channel, and providing readers with engaging topics on fitness, wellness, and personal care. read more
