Squats – If you want to stay young, do squats! By doing so, you are working out the entire body – particularly, the hamstrings, the hips, the glutes, and the quads. As a result, it also strengthens your body's core. These exercises also help to improve your balance and your level of coordination.
Walking. Walking is simple, yet powerful. It can help you stay trim, improve cholesterol levels, strengthen bones, keep blood pressure in check, lift your mood, and lower your risk for a number of diseases (diabetes and heart disease, for example).
Walking is one of the best-studied forms of physical activity, with clear longevity benefits, Kraus says. And, he notes, while the guidelines urge a minimum of 150 to 300 minutes of such moderate activity each week, you start seeing life-extending benefits with your first brisk steps.
Exercises like cardiovascular activities such as running, cycling, swimming; yoga, and high-intensity interval training can contribute to delaying premature aging by improving circulation, flexibility, muscle tone, and overall health.
1. Walking. Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. And walking is something that most people can do anywhere, anytime, with no equipment other than a good pair of shoes.
The exercise is qigong, pronounced “chi gong,” was developed in China thousands of years ago as part of traditional Chinese medicine. But while this is an ancient exercise, it's longevity in the health world and research-proven benefits should make you consider looking into it... no matter your age.
This movement—in which you lower your body and then raise it back up—works all of the major muscle groups in the upper and lower body. “The squat is the most important exercise for seniors,” Eric Daw, a personal trainer specializing in helping older adults and founder of Omni-Fitt in Toronto, Canada, told AARP.
The squat! The squat is a fantastic exercise; it targets all the muscles in the lower body whilst also adding some strength and stability to the abdomen and lower back area. The squat also gets a large amount of upper body muscles engaged too.
Activities like running, cycling, and high-intensity interval training (HIIT) burn more calories and fat throughout the body, including the upper belly, lower belly, and obliques. So, while ab exercises can help define your core, it's a holistic approach that will help you lose the fat covering those muscles.
If you don't have time for a full workout, here's the one exercise that will work your entire body in a short amount of time: Pushup downward dog. The reason why this move is so great for your entire body is because of the tension placed on various muscle groups throughout the movement.
Balance Exercise
1. Feet apart: Stand with feet about shoulder-width apart, eyes open, and hold steady for 10 seconds, working your way up to 30 seconds. If you find yourself swaying or reaching for the wall or counter frequently, just keep working on this exercise until you can do it with minimal swaying or support.
Seniors should aim for about 150 minutes of moderate-intensity exercise per week, similar to younger adults. This translates to walking around 3 to 4 kilometers daily, spread over the week. Regular walking helps in managing chronic conditions, improving balance, and enhancing mental health.
While exercise benefits longevity, ultra-endurance activities like marathons may accelerate aging by shortening telomeres and stressing the heart. Balance and proper recovery are key.
Dr. Roizen adds that cardiovascular exercises—including walking—have been repeatedly scientifically linked to longevity. So no matter what your cardio activity of choice is (swimming, running, cycling, rowing), you're adding years to your life by making it a habit.
Japanese Exercise Routine
Radio Taiso is a 3 minute exercise routine that has been practised for nearly 100 years in Japan. Fun for children and adults alike, Radio Taiso is commonly used for group warm-ups in Japan and the whole school will participate in the excercises at the beginning of school Sports Day.
Tai Chi and Qigong are the two most popular traditional aerobic exercises for treating KOA. Tai Chi has been proven to reduce pain and improve physical function and postural stability for KOA patients.
Consider that your first rep. Yes, a great workout challenges all of the major muscle groups in your upper and lower body. But if you have time for only one exercise, you'll get the most bang for your buck by doing squats — the classic move in which you slowly lower your bottom to seated level, then stand back up.
BARBELL SQUATS. Barbell Squats are by far the best compound movement for the legs. HOW TO DO BARBELL SQUATS: For this traditional squat exercise, starting position is with a loaded barbell and position your feet shoulder width apart.
Studies have shown that you can help trim visceral fat or prevent its growth with both aerobic activity (such as brisk walking) and strength training (exercising with weights). Spot exercises, such as sit-ups, can tighten abdominal muscles but won't get at visceral fat. Exercise can also help keep fat from coming back.