The things people already do to stay healthy in general are also the best ways to prevent the effects of aging. Whether you’re in your twenties or sixties, one thing is true when it comes to aging: you can’t stop it. But being physically active is one of the best ways to stay healthier and potentially add years to your life.
There is evidence of lifestyle interventions that may extend life and delay aging. One of these is particularly well studied: calorie restriction (CR). Here you reduce the total number of calories you consume, but still get enough of the essential nutrients. From yeast to rodents, studies have shown that CR can extend lifespan and delay age-related diseases.
Other recommended measures to slow aging include not smoking, maintaining a healthy weight, sleeping well, getting preventative cancer screenings, and treating high blood pressure and high cholesterol. People have shown that if you do these things, all of which are achievable, you can increase your life expectancy by ten years. You probably know that regular exercise reduces your risk of heart disease, diabetes and some cancers. What you may not realize is that it can also slow the rate at which your cells age. Telomeres are protective caps at the ends of chromosomes in cells. Over time, a cell’s telomeres become shorter and shorter, eventually causing the cell to die. The loss of telomeres as people age plays a role in many age-related health changes – and some research suggests that regular physical activity helps slow this process.
How to slow down aging
Here are three fitness habits that can slow down the clock. If you haven’t been active for a while, start easy and gradually build up to heavier workouts.
1. Walk at a fast clip
Walking helps improve heart and brain health, lower blood sugar levels and maintain strong bones. Additionally, research has linked aerobic exercise – including walking at a brisk pace – to longer telomeres. The greatest health benefits come from walking more than 5 km per hour on level ground or more than 3 km per hour uphill. In addition to brisk walking, other examples of moderate-intensity aerobic activity include cycling, water aerobics and doubles tennis.
2. Interval training
Challenge yourself every now and then to dig deeper. Break up a moderately difficult walk or bike ride with short bursts of running or cycling at top speed. You’ll get the same health and anti-aging benefits as exercising at a steady, moderate pace, but in less time.
3. Flex your muscles
Muscle mass and strength typically peak between the ages of 30 and 35. After that, muscle strength usually starts to go slowly downhill. But you can put the brakes on with strength training. At least twice a week, do activities that force your muscles to work against gravity. You can lift weights, use a medicine ball, or do bodyweight exercises (such as push-ups and squats).
Summary
It’s good to get any kind of regular exercise and exercise, regardless of the type. There are many physical benefits, but exercise can also have additional positive effects. We know that if you exercise, you’re likely to sleep better. We know you’re more likely to experience consistent improvements in your mental health, be more sociable and socialize.