Exercise helps optimize all areas of the body, from hormones to bones. All forms of physical activity are beneficial in fighting aging reverse, but resistance training stands out as particularly potency.
Resistance training entails both using weights and your own bodyweight for exercises such as push-ups, squats and lunges. Studies show that even just six months of resistance training is enough to restore muscle fibers.
Strengthening
As we age, our bodies naturally start losing muscle mass and strength – this is part of the natural aging process but you can slow or even reverse this trend through resistance training. Resistance training optimizes your muscle’s strength levels for increased endurance.
Strength training can also help build bones and joints. One effective method for this is weight-bearing exercises like climbing stairs. Climbing stairs strengthens all parts of your lower body – including calves and hamstrings – as it requires you to move against gravity which increases bone density.
Another effective anti-aging exercise is the seated spinal twist. This workout targets and strengthens muscles in your back and core to reduce stiffness, pain and injury; promote flexibility in the spine; and aid with posture improvement. To perform it safely and gradually, sit tall in a chair while gently twisting your torso left, looking over your shoulder as you slowly twist to perform 12 reps slowly but deliberately.
Endurance
Endurance is one of five essential elements of physical fitness and refers to your ability to sustain submaximal levels of exercise for extended periods. It differs from stamina in that endurance requires your ability to sustain submaximal exertion for prolonged periods whereas stamina generally refers to being able to produce short bursts of maximum exertion like running a mile sprint or throwing a shot put.
Walking, jogging, hiking, biking and swimming are examples of endurance exercises that require your heart and lungs to deliver oxygenated blood to working muscles while exercising, which takes energy. Endurance exercises differ from strength exercises in that the latter require muscle contraction against force multiple times per repetition – like lifting heavy objects repeatedly over your head.
One of the easiest and simplest ways to build endurance is by climbing stairs, as it works all lower body muscles such as calves, quadriceps, glutes and hamstrings. Doing this activity regularly over weeks or years will help build up greater levels of endurance which may slow the aging process and be part of your reverse aging workout routine.
