Regular exercise is one of the most important aspects of a healthy lifestyle. It is beneficial for promoting anti-aging and longevity. There are different types of anti-aging exercises which can help numerous parts of your body through the aging process.
Facial exercises
The earliest and most visible signs of aging usually occur on the face. There are a number of anti-aging facial exercises which can help to prevent the onset of wrinkles, flabby muscles, and bags under the eyes. Some of them are as follows:
- One way to exercise your eyes is to simply look up and down while keeping your eyes closed. Another method is to massage the temples with two fingers while simultaneously looking up and down. Another exercise is to close the eyes and then raise the eyebrows and stretch the eyelids.
- The forehead can be exercised by lifting the eyebrows as high as possible and then bringing them down, or by bringing the eyebrows down towards the eyes, and then you can start repeating the motions several times.
- The lips and cheeks can be exercised by smacking your lips several times, blowing in and out of a narrow straw or pipe, inflating your cheeks, and then keeping them that way for a few seconds and deflating, or even simply chewing bubble gum.
Joint and Muscle Exercises
The joints and muscles can be exercised through a variety of moderate aerobic exercises. Simply flexing and extending your joints, with or without weights, will help to keep them in good shape. Bouncing on a rebounder can help to relieve joint pain. Swimming regularly is also considered to be an excellent exercise for the joints.
There are 12 different groups which should be focused to maintain strength and muscle health. There are a number of different exercises designed to focus on each of the following areas.
- Chest
- Abdominal muscles
- Upper back
- Lower back
- Buttock
- Triceps
- Biceps
- Shoulders
- Quadriceps
- Hamstrings
- Calf muscles
Exercises for the Whole Body
The body exercises incorporate the specified muscle groups into exercises designed to work for all the major muscles and joints. some of the prominent and effective anti-aging longevity exercises are as follows:
- Leg abduction
- Hamstring curl
- Leg adduction
- Squat
- Lateral raise
- Chest press
- Upper back exercise
- Lateral pulldown
- Triceps extension
- Biceps curl
- Back extension
- Reverse crunch
Fat Burning Exercises
Some exercises are designed specifically to help your body to burn extra calories. This helps in reducing the number of calories and which get converted to fat. If your calorie intake is greater than the amount being expelled then these types of exercise will help to reduce your weight. If your calorie intake is less than what your body is using, then fat burning exercises can help you to lose excess weight.
The greatest benefits of fat burning exercises are achieved by combining intense exercises such as running on a treadmill and training with weights or machines during the workout. This can also boost your metabolism, which will allow you to burn more calories.
Exercises to promote growth hormones
Some exercises can directly help the anti-aging process by encouraging the release of growth hormones. This aids in increasing lean body mass, decreasing fat content, increasing skin thickness and bone density. The immune system also gets strengthened. Exercises such as squats and deadlifts make the large muscles like gluteus, back muscles, biceps, quadriceps, and hamstrings to shed energy. This can increase the secretion of growth hormone.
How much is too much?
There is no doubt about the positive effects that exercise can have on your health. However, exercises can have negative effects or even be dangerous for your health if done incorrectly or too strenuously. Studies have shown that burning more than 3500 calories in one week can increase cellular oxidation and the harmful effects of free radicals. Over-exercising can also cause sleeplessness and depression. Many anti-aging exercises can also affect women differently than men since muscle structure differs between the sexes. Any type of exercise should be supplemented by a healthy diet and adequate rest.
Alternative techniques
While strenuous exercises may result in damage to joints or internal organs over the long run and cannot be performed by everyone, there are some alternative methods, such as yoga, which can be done by anyone without risk of negative side effects. Such alternatives are geared towards the overall health of your body, and can also help you in many ways. Treatments such as yoga also tend to provide long-lasting results than traditional exercises, which are more effective in the short term.
It is important to remember that anti-aging exercises are important for leading a healthy life and staying young. When combined with a healthy diet and overall healthy lifestyle anti-aging longevity exercise can help you to improve health in many ways.