Introduction

Everyone knows that exercise is good for you and the countless health benefits of regular exercise are impossible to ignore. Exercise can do more than help maintain or lose a couple of pounds, and for countering the signs of ageing we tend to overlook it.

In fact, almost half of physical decline associated with ageing may be due to a lack of physical activity.

Research shows that exercise can be a powerful force in preventing a slew of health conditions, including osteoporosis, diabetes, and heart disease.

We have researched three types of exercise essential for a healthy body and skin, so you can maintain your precious youthful looks!

YOGA



The nanny cancelled last minute, your boss wants to talk to you about last month’s report and of course it’s up to you to make the dinner reservations! Stress and anxiety are present everywhere in our lives.

The more that is on your mind the more stress you feel, so it’s no secret that stress is directly linked to ageing. If things are getting the best of you, you might want to give yoga a try.

This mind-body practice improves your balance, flexibility, inner awareness, concentration, brain function, and both long and short-term memory. It’s not as strenuous as other forms of exercise so you’re putting less pressure on your body and organs – including your heart.

To top it all off, yoga can help reduce stress, lower blood pressure and improve heart function! All of these helping to make you feel younger on the inside and look younger on the outside!

We’ve got 5 yoga poses below that you can try at home right away:

tree

TREE

BENEFITS:
  • Improves balance and stability in the legs and the pelvic area
  • Strengthens the ligaments and tendons of the feet
  • Strengthens the bones of the hips and legs


  • mountain

    MOUNTAIN

    BENEFITS:
  • Improves posture
  • Strengthens and stretches knees, back, arms and thighs as well as your core muscles
  • Improves blood circulation, and helps move the blood properly throughout the circulatory system


  • cobra

    COBRA

    BENEFITS:
  • Stretches the muscles in your shoulders, chest and abdominals
  • Decreases stiffness in your lower back
  • Relieves stress and fatigue


  • warrior2

    WARRIOR II

    BENEFITS:
  • Strengthens and stretches the legs and ankles
  • Stretches the groin, chest and lungs, and shoulders
  • Relieves backaches, especially through second trimester of pregnancy


  • downward-dog

    DOWNWARD DOG

    BENEFITS:
  • Strengthens wrists, lower-back, hamstrings, calves and Achilles tendon
  • Decreases tension and headaches
  • Helps to increase ease of full-body circulation


  • STRENGTH TRAINING



    Now, roll up your yoga matt and head to the weight room! Strength training is a great way to tone your muscles, and it’s great for keeping away those wrinkles, fine lines and sagging skin.

    It consists of weight-bearing resistance exercises, and these can include: free weights, weight machines, body weight training or resistance bands.

    Strength training causes muscles to tear by straining and aggravating muscles, bones, ligaments and tendons. The body then regenerates new and larger tissues if it’s given the right foods, hydration and sufficient rest to rebuild them.

    The new connective tissues are made of protein which is mostly collagen. This means that when the new tissues are created so is new collagen, and this helps your skin look healthier and firmer.

    Ladies – strength training won’t make you bulky. We promise!

    For starters, it’s nearly impossible for women to build the same kind of muscle mass as men because of hormonal differences. Instead of ‘looking like a man’ resistance training will help you look younger and leaner as you get stronger!

    Below we’ve given you 5 exercises to start your strength training regime. Correct form is paramount when lifting weights, so hiring a personal trainer is a great first step!

    dumbell-row

    DUMBBELL ROW

    BENEFITS
  • Targets several muscles in your upper body, including rhomboids, lats, biceps and rear shoulder
  • Strengthens back
  • Reinforces proper hip flexion


  • ab-crunches

    AB CRUNCHES

    BENEFITS
  • Improves Core Strength
  • Improves Hip Flexibility
  • Burns Fat


  • Oblique-Side-Bend-

    OBLIQUE SIDE BEND

    BENEFITS
  • Strengthens the obliques which support the lower back, preventing back pain
  • Improves posture
  • Tones obliques, also referred to as ‘love handles’


  • tricep-extension

    TRICEP EXTENSION

    BENEFITS
  • Strengthens your arms
  • Firms triceps, also known as your bingo wings
  • Prevents muscle imbalance


  • forward-lunge

    FORWARD LUNGE

    BENEFITS
  • Improves core strength
  • Improves balance
  • Strengthens muscles in your legs including glutes, hamstrings and quadriceps


  • CARDIOVASCULAR EXERCISE



    Cardio exercise is any exercise you could think of that raises your heart rate. This type of training uses large muscle movement over a sustained period of time keeping your heart rate to at least 50% of its maximum level, causing moderate sweating.

    A talk test is a good measure of the intensity you’re working at. If you can’t finish a sentence whilst working out, take it down a notch. Likewise, if you have no trouble talking at all you can put some more work into it. And once you start sweating this promotes the removal of toxins through perspiration, improving blood circulation and oxygenation to the skin, and this will leave you with a healthy glow.

    It’s the best way to get a clear complexion and blemish-free skin, whilst benefiting the body as a whole, because it improves the strength of the circulatory and respiratory system which leads to improved oxygenation.

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    Cardio exercises include swimming, running and cycling among many other sports. They all improve stamina, breathing focus, strengthen joints and burn fat.

    The national guidelines recommend at least 150 minutes of moderate aerobic activity a week. Aim to train 3 times a week for about an hour and make sure not to overdo it as this could have actually an ageing effect!

    CONCLUSION



    I wish that I could tell you that if you picked just one of the suggestions above your skin would magically look 21 again.

    But the truth is it takes hard work and dedication, and you’ll need to work on all of the components mentioned above (flexibility, strength and endurance) as well as a healthy diet – they all work best together.

    We know how busy life can be and undertaking just one of these is better than none, but for best results try including all three in your weekly exercise routine. Your body and skin will thank you later!

    Start with a weekly yoga class, and combine strength training and aerobics two to three times a week for optimum results.

    Make sure to consult a personal trainer, or simply ask a fitness professional for help and advice best suited to your needs based on your health background and time constraints. They will be more than happy to help!