Anti-ageing exercise tips

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  Exercise yourself younger

  Sadly you can’t ignore the effect that aging has on your body, but it doesn't mean you can't slow the process down. Here's how.

  Sadly you can’t ignore the effect that ageing has on your body, but it doesn't mean you can't slow the process down. Here's how.

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  Prevent loss of muscle tone

  One of your primary exercise goals when getting older is preventing loss of muscle tone. Despite what some people might tell you, this isn't an inevitable part of aging, and women who suffer from it even though they exercise several times a week are probably just doing the wrong kind of exercise (yes, there is such a thing).
  Instead of plodding round your local park or doing the same exercise routine over and over again, you need to do a mixture of cardiovascular exercise (running, cycling, swimming) and resistance training (weights). As personal trainer Gavin Walsh explains: "There are a whole variety of exercises that will prevent or at least halt the 'sagging.' However, the majority of women shy away from these resistance exercises that will stop everything heading south in favour of cardio. A combination of the two is more effective in terms of sag prevention, so you should talk to a trainer to help you come up with a solid fitness programme and so that you know how to do the exercises properly."

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  Stop the sagging arms

  It's a curse that follows many women into old age, but droopy arms are, thankfully, easily to get rid of if you are willing to eat well and work out. Walsh says: "The dreaded upper arm sagging is a troublesome area for many women. The good news is that the arms can be toned to prevent droopiness. The bad news, however, is that if a person is carrying too much fat on their body then gravity will still try and pull them south. So, you need to work on the following: press-ups and tricep-dips, as well as squats and lunges for firming your bottom and high intensity cardiovascular exercise, like short sprints, to help melt excess fat."

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  Boost your energy reserves

  Falling energy levels are more likely to affect some women as they get older and personal and professional lives become more demanding, and with less fuel in the tank, it's harder to find the motivation to exercise. Fortunately, working out is in fact one of the best ways to put extra revs in your engine and fight fatigue. "The first thing you should ask yourself," Walsh says, "is 'why do I have no energy and why do I feel so tired?' More than likely it's because you've been eating junk food or not getting enough sleep at night. Fix this and your energy levels will increase. Combine them with exercise and your energy levels will soar. The more active you become, the more energy you'll have - it's as simple as that. Even going for a 15-minute walk will give you a short-term boost - that's how effective exercise is."

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  Bounce back after baby

  Although it is tough to get back in shape after childbirth, don't assume that having kids means kissing goodbye to your killer figure (especially those abs). As Walsh explains: "Baby belly is a tricky one for women, especially as they have less time to go to the gym or do an exercise class while looking after the brood. But fear not, there is still hope! You can get fit and lose the baby fat from your own home. A little bit of exercise each day will help speed up your metabolism and burn extra fat, even if it's only 10-25 minutes each day." Try a workout or yoga DVD or download one of the many fitness apps for your smartphone that are available - you can even keep an eye on your little one while you do it.

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  Stopping aches and pains

  Physical exercise can be hard on our joints, but only if you continue doing high-impact sports at a ferocious pace. Instead of wearing down your knees, hips and other joints every time you work up a sweat, incorporate some yoga or pilates sessions into your weekly routine to give your body a chance to repair. Walsh says: "Yoga is a fantastic tool to help improve flexibility and many people use it to unwind from their daily stresses. The increased flexibility and strength can help prevent certain types of back pain, as well as other aches. It's not the most effective in terms of losing weight, which is why you should still keep doing other forms of exercise alongside it."

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  Avoid the dreaded orange peel

  Cellulite reduction - is it top of your list too? You're not alone, as Walsh explains: "Cellulite is a women's worst nightmare, but even models, athletes and celebrities get it, so don't be too alarmed. Cellulite is caused by weakened connective tissue and the fat cells are then able to push through, giving your skin the 'orange peel' appearance. There are many factors which contribute and aggravate this, some of which are stress, weight gain, a sedentary lifestyle, hormonal contraceptives and inflammation, and it usually starts on the butt or on the back of the thighs. The best form of treatment, obviously, is to reduce the aforementioned contributory factors. However, because high levels of body fat will increase the risk of those dreaded dimples, all forms of exercise as well as healthy eating are of paramount importance."

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  Face off

  As Indiana Jones once said, "It's not the age, it's the mileage". If you've done it all in your lifetime, no matter your age, then it will show in your face. You can improve the elasticity of your skin and boost collagen production by doing regular face exercises or, even better, have a professional give you a facial massage. We have lots of muscles in our face, so why do we only exercise from the neck down? Facial exercises will help to shorten these muscles, preventing them from lengthening and causing sagging skin, and making you look like you could do with a good nip and tuck. Check online or ask an expert for the various exercises you can do.

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  Have more sex

  As well as being good exercise, and therefore a way to burn off excess fat, research also suggests that sexual intercourse while in a loving relationship can keep you looking young. Neuro-psychologist David Weeks conducted a 10-year study which found that couples who have sex at least three times a week look more than 10 years younger than the average adult who makes love just twice a week. "Pleasure derived from sex is a crucial factor in preserving youth," he said. "It makes us happy and produces chemicals telling us so."
  
  
  

  Keep your brain young

  We all know that exercise can slow physical deterioration that accompanies the ageing process, but were you aware that it can also halt the damage done to your brain? Walsh says: "Healthy body, healthy mind is an old adage, but it's certainly true. So, whatever your age, you will still benefit from an exercise programme." Research shows that grey matter, the part of the brain that forms the cerebral cortex and helps us process information, wastes away as we get older. Physical exercise, however, slows this down, thus helping us keep our wits about us well into old age.
  
  

  Quick fixes

  Getting in shape and giving yourself the best possible chance of preventing premature aging isn't something that happens overnight; it takes a great deal of commitment to both your diet and fitness programme and involves a complete lifestyle change (if you need it), but there are some things you can do to start feeling younger straight away. Walsh concludes: "The quickest fix, which is guaranteed to start having positive results, is simple. Clean up your diet and start exercising regularly and you will feel better immediately, though you may still be a journey away from your long-term goals. This is perhaps not what many women want to hear, but this delivers quick and long-lasting results without any health implications. If you want results fast, then you need to cut out junk food and only eat lean meats, fish, fruit, vegetables and drink plenty of water. Simple!"