| ou know that you could slow down aging by doing | | | | high growth factor, you should include exercises |
| simple exercise? The ideal anti-aging exercises | | | | that are short and intense. |
| should address to 10 areas in your health. These | | | | 5. Lung Volume |
| exercises will help keep you fit, healthy and | | | | Exercises that require you to use your lungs at |
| looking young without overtaxing your body. | | | | their full capacity are recommended in your |
| 1. Metabolic Rate | | | | regular exercise regimen. That does not mean |
| As you age, your metabolic rate slows down. This | | | | long intense cardiovascular workouts. These type |
| metabolic rate is responsible for how our body | | | | exercises can actually burn off your needed |
| processes nutrients including fats and calories. The | | | | muscle. |
| higher the rate, the more efficient we can burn | | | | Pushing your car for 10 feet distance is actually a |
| fat and metabolize calories. A regular routine such | | | | good workout for your lungs. Breathing exercises |
| as walking 20 minutes a day will dramatically | | | | such as the Chinese breathing exercise Qigong is |
| boost your metabolism and burn extra fat in the | | | | extremely good for your lungs. It boosts your |
| body. | | | | lung’s capacity to absorb oxygen, which |
| 2. Muscle Mass | | | | also improves blood circulation and oxygenates |
| In addition to metabolic rate as you age you also | | | | tissues to help build muscle and bone. |
| lose muscle. Muscles are often associated with | | | | 6. Fat Gain |
| youth and vitality. The older you are, the more | | | | Never do long cardiovascular workouts to burn |
| muscle you try to keep. You can achieve this by | | | | fat. It does help to increase metabolism and burn |
| exercising with weights. Repeat each weight | | | | extra fat. Too much can have the affect of |
| exercise 10 to 20 times. You only need to work | | | | burning off muscle you are trying to build. Try to |
| each body part once a week to see significant | | | | balance your workout with strength promoting |
| difference. | | | | exercises with shorter cardiovascular exercises. |
| If you want to build up muscle faster, your diet | | | | 7. Strength |
| should include more proteins such as those found | | | | Training for strength is different from training for |
| in lean red meat. It increases production of | | | | muscle mass. For strength, you exercise for |
| growth hormones, which prompt your body to | | | | shorter duration, and usually do not do more than |
| make more muscle and testosterone. | | | | five repetitions. For muscle mass, you do a lesser |
| 3. Bone Density | | | | weight with more repetitions. |
| A natural aging process is the loss of bone | | | | 8. Flexibility |
| density. Simple weight-bearing exercise such as | | | | Regular stretching exercises will keep your body |
| stair stepping, mountain hiking, and weight training | | | | limber as you age. Yoga and some other martial |
| can help to retain bone mass and reduce the risk | | | | arts often teach excellent stretching exercises. Do |
| of osteoporosis. | | | | flexibility exercises every morning and evening to |
| 4. Growth Factor | | | | keep your joints flexibly and healthy. |
| If you are like many people, you may have | | | | 9. Heart Fitness |
| experienced doing a normal activity such as | | | | 10 to 20 minutes of strenuous cardiovascular |
| climbing a couple flights of stair to find that you | | | | exercise can build up your cardiac reserve |
| are out of shape and that your legs ache. | | | | capacity. Cycling, swimming, and stair stepping are |
| Your body may be reacting to a need of more | | | | much better cardiovascular exercises than jogging. |
| muscle mass. These muscles are built by growth | | | | However, you need to start slow and build up |
| hormones that are released in the body from | | | | your endurance and stamina. |
| exercise. As you exercise, your heart is pumping | | | | 10. Neuromuscular Coordination |
| more blood to distributing these growth | | | | Always exercise to improve the connection of |
| hormones. That is what is called a growth factor. | | | | your brain with your body. This usually |
| It is the potential for building muscle mass in the | | | | deteriorates as you age. Exercises such as martial |
| body through regular exercise. In order to keep a | | | | arts, and Yoga help to reduce this tendency. |