Forget plastic surgery, botox and anti-ageing creams. It's not what you put
on your skin that's keeps you looking youthful and vibrant. It's what you put into your body, which is why a
healthy diet together with a balanced exercise plan is key.
Getting out there, having fun and participating in regular exercise will help you feel young. And if you feel
young on the inside, it shows on the outside. You'll also feel a greater sense of self satisfaction because you did
it yourself - unlike splashing out on a tummy-tuck.
Below we've assembled a list of a few different types of exercises to consider and anti-aging diet foods that
help you beat the aging clock, without breaking the bank - starting now!
Get your blood pumping with cardio
You only need to step outside your door to be
greeted with a seemingly endless variety of ways to get moving. Running, cycling, jogging,
swimming, fitness classes or simply taking a walk down at the beach or your local park with a friend or
your dog are all great ways to get your heart racing and your blood pumping.
Not only will this burn calories and
boost your metabolism, it also helps tone your muscles, lower blood pressure and release a flood of feel-good
means you'll also clock up a
healthy dose of vitamin D which is important for strong bones and a healthy immune
While there are no specific guidelines for cardio, a
good general rule of thumb is to aim for around 45 minutes four or fives times a
week.To feel good and keep things
fresh, change up your intensity (1 day low intensity/active recovery, the next medium/high intensity), where you
exercise and the type of activity you do on a regular basis.
Tone & tighten with resistance
Many women ditch weight training in favour of the treadmill and other
cardio equipment in fear of getting too bulky and obscuring their long, lean feminine shape. In reality,
weight training is one of the best ways to keep your bones and muscles in tip-top condition, especially if you
combine it with regular cardio. If you're not recovering from an injury or are just starting out, venture away
from the machines and into the free weights area.
Using free weights and equipment like Swissballs and medicine balls make exercises more functional and strengthen small stabilizer
muscles, which become more important as you get older. Using resistance bands is an excellent alternative to free
weights and can be done anywhere, anytime. Aim for 30-45 minutes of resistance training three or four times a week
for maximal benefit.
The best anti aging diet foods to
What you choose to eat can without doubt speed up the aging process. Fortunately however, by making better
informed choices, you can also slow it down. Find out how your diet stacks up and how you can include the top 5
superstar anti-aging foods into your diet plan in the the short video below.
The benefits of yoga
Numerous studies have shown that stress is a killer and if not dealt with effectively is a sure-fire way to
speed up the aging process. Yoga is a great way to lower anxiety and stress, and some forms of yoga can assist in
toning and lengthening muscles at the same time. There are numerous. Below we take a brief look at each to help you
decide which is right for you.
Yoga for strength, flexibility & weight
Bikram yoga: Focuses on staying healthy from the inside out and is done at room
temperature nearing 40 degrees. This style is designed to make you sweat which encourages your body to flush out
toxins as you hold a sequence of poses.
Ashtana yoga: A fast-paced series of poses that aim to encourage controlled breaths as you
move. This style will also work up a sweat, but allows you to work at your own pace.
Ki yoga: Focuses on stretching and straining the body to adapt to the changing seasons.
It's a moving and dynamic form of yoga and can be much stronger than other types. Movements help to support the
body on an emotional and physical level, as well as promote relief from illness and pain.
Yoga for meditation &
Hatha yoga: Involves holding poses for a longer period of time compared to many other
styles and focuses on slow, controlled breathing.
Vini yoga: Focuses on physical, emotional and intellectual growth, aiming to protect and
promote a healthy body and mind.
Synergy yoga: This flow-style yoga focuses on linking movement with breathing, while
maintaining awareness of your body and mind.
Don't forget to take a
Everyone, including athletes, needs a day off to relax, recover and restore
themselves ready for the next workout. Otherwise you run the risk of looking and feeling run down. If you find
yourself exercising a couple of hours a day, seven days a week, taking a short break or perhaps the occasional
massage will do you the world of good.
If you find it hard to take a day of from training, then make sure you mix it up including walking, yoga and
swimming (or whatever you enjoy) a few times a week.
Don't forget, it takes your muscles 48 hours to recover, so if you're a keen weight trainer try and split your
workout into sections so you don't over-train certain muscle groups. Example: Train arms one day, then legs the
next. Alternatively, you could do a full body workout a few times a week.
Take time to stretch
out & relax
Stretching is crucial for a younger looking body; not only will staying strong and supple allow you to move
around more gracefully, but it will also reduce the chance of injury and joint aches and pains as you get older.
Ideally, you should aim to set aside 10-15 minutes to stretch before and after your workouts. Hold each stretch for
20-30 seconds. Depending on your fitness and flexibility goals, there are 4 main stretching styles to consider:
Static stretches: Walk into any gym and this is often what you'll see. This is the most
common form of stretching and involves slowly lengthening the muscles one at a time, holding each stretch between 5
seconds and 1 minute.
Each stretch can be repeated up to five times and you should aim for a slightly deeper stretch each time. For
most women these stretches should be held for 30 seconds. The best part is that you can do this on your own
(actively) or with someone helping you (passively).
Dynamic stretches: Another key style used by sports and general
fitness enthusiasts. It involves slowly and actively moving a muscle through it's range of motion, each time
moving closer to it's end phase.
Take a tennis player as an example. The player could slowly start moving her arm like she's about to hit the
ball, each time increasing speed and the range of movement to prepare for the game. This is usually done before a
workout to prevent injury.
Ballistic stretches: Usually only performed by sports people, this method is a lot faster
with small bouncing movements performed during the end-range of each stretch. If not used without adequate warm up
or poor instruction, this can easily lead to injury.
Proprioceptive neuromuscular facilitation (PNF): This is a great way to boost flexibility
by using other stretching methods to 'trick' your muscle into relaxing, allowing you to stretch further and deeper.
Here's how to do it:
A muscle is statically stretched
After 10-30 seconds the muscle being stretched is the contracted in the same position. This can be done by
pushing it against a solid, stable object, such as a wall, the floor, a stretching partner or even a towel
which you can wrap around the stretched area.
This relaxes the muscle, allowing it to stretch further when statically stretched again. This form of
stretching is a particularly good when done with a partner to assist you.
Now you know how to stay young and healthy for longer, there's no better time to start than right now! Remember
to keep your workouts varied to continaully challenge your body, stimulate your mind and keep boredom at bay. Grab
a friend and have some fun at the same time. After all, laughter is the key to a long and happy life!