Push-ups: Do traditional pushups or place your hands on a stable chair instead of the floor. Set a timer for 20 minutes and repeat the exercises until it goes off. Continue for one minute.ĭo 15-20 repetitions of each exercise with a 10-second break between each. Stand tall and circle one arm at a time backwards, as if you’re pretending to do the backstroke for 30 seconds each.ĭo a front lunge, side lunge, and back lunge using the same leg, then switch to the other leg and repeat. There is plenty of data to promote the idea that exercise is vitally important to delay or prevent aging.įitness experts suggest 2-3 HIIT workouts per week every other day. Investigating how exercise impacts these pathways may make aging more targetable. If exercise rejuvenates or stops degradation of muscle cells, it may do so in other tissues. All three of these tissues are known to decline with aging and accumulate damage. Similar to brain and heart cells, muscle cells wear out over time and are not replaced easily. Insulin sensitivity, which shows a lower risk of developing diabetes was also seen in the interval training groups. A 49% increase in energy producing capacity was observed in the younger volunteers and older subjects saw a 69% increase.
The biggest benefits at the cellular level were seen with HIIT. An article published in Cell Metabolism magazine showed that HIIT (high intensity interval training) with cardiovascular exercises like biking and walking induced cells to produce energy-making and protein-building organelles, which help halt aging at the cellular level.ģ6 women and 36 men aged 18-30 years old (“young group’”) and volunteers aged 65-80 years old (“older group”) was divided into three different exercise programs: one in which volunteers did high-intensity interval biking, one where volunteers used weights and did strength training, and one that used both strength training and interval training. Scientists have now found that certain types of exercise may help regenerate key cells that normally decline with aging. Researchers already recognize that exercise improves sleep, reduces depression, provides “waist management”, maintains muscle, and boosts immunity.
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