The Importance of Exercise in the Anti-Aging Process

“Use it or lose it.” That adage has never been truer than where exercise and aging are concerned. Maintaining a regular exercise program is essential to long-term well-being and resistance to age-related conditions.

Quality of life is just as important as quantity: there’s little point in living to a ripe old age if you’re unable to enjoy the lifestyle you’ve grown accustomed to because of ill-health or immobility. And it’s not just activities and holidays in the retirement years that concern us as we grow older. Maintaining one’s independence as we age is highly valued; no one wants to have to rely on others for those tasks that they’ve always been able to carry out for themselves.

And that’s why regular exercise is so important in the anti-aging process. As well as helping to keep our weight within a healthy range as our metabolism slows with age, exercise is important in keeping our bodies fit enough to combat some of the problems commonly associated with aging. For example, as we age, we lose muscle tone and strength. There’s also the increased risk of our posture being affected by muscle deterioration leading to back pain. Exercise can help limit that loss, and also help guard against any deterioration in muscle tone and strength. Staying strong and flexible is important as we age to reduce our risk of falling and breaking bones.

A number of ailments associated with aging such as diabetes, hypertension, and obesity can all be countered with regular exercise and by keeping as mobile as possible. Medical research has shown that regular physical activity helps reduce the risk of cardiovascular disease and some cancers. And exercise can also help manage blood sugar, blood pressure, and cholesterol. We should consider regular exercise as a form of insurance against aging. It doesn’t have to be frantic and high-impact exercise either; and it doesn’t have to be carried out in a gym or fitness center. A brisk 20-minute walk daily is sufficient to make a difference. As well as walking, cleaning the house is good exercise; and carrying groceries is a good strength-building activity to help build and maintain bone density. It’s usually those individuals who adopt regular exercise as part of their daily routine—be it walking the dog or grocery shopping on foot—who manage to remain independent, mobile, and active for longer as they age.

Most people know that gaining weight can be a potential problem as they age. Once we reach middle age, we develop what’s commonly known as “middle age spread.” A slowing of the metabolism, muscle mass being converted to fat, and decreased physical activity all contribute to weight gain at this time in life. Remaining active in sport, walking, cycling or some other regular form of exercise will help maintain a healthy weight.

The stress we experience in life can increase as we age. Aging is about change, and change sometimes involves loss and the need to adapt, which can in turn lead to increased stress. Exercise can help control our stress levels and if we’re mentally fit then we’re more able to deal with loss and change. Exercise is also great for lifting one’s mood and studies have shown that it can improve mood temporarily in depressed individuals. The feel-good endorphins released after a work-out are good for combating stress; that’s why most people speak of a post-exercise rush they experience after working out. And exercises and activities that require any form of learning will also exercise the mind and memory capacity.

Regular exercise will also help with sleeping which might be affected as we age due to medical conditions or poor sleep habits we’ve picked up along the way.

Being able to participate in activities and exercises increases one’s confidence. Knowing that your body can still do the things you want it to do as you age will increase your self-confidence and stand you in a better position to deal with what life continues to send your way.

Eat Food, Fight Wrinkles! Top 10 Best Wrinkle-Fighting Foods - Plus Free Recipes

Magic pill style wrinkle reducing products may be able to help your skin from the outside, but many people don’t know that there is a way to reduce your wrinkles from the inside - with the food you eat. Make it a habit to eat one of these top 10 wrinkle-busting foods daily and see for yourself how effective eating these foods can be for your skin.

1. Spinach

Spinach can reduce the amount of wrinkles you have in a big way, one source says you will look 38% younger in just a couple of weeks. While this may or may not be true, there is one thin that is true: Spinach is awesome for your skin!

Spinach is crammed with the substance known as lutein. Recent French research has shown that lutein helps skin hydration and elasticity, which in the end helps get rid and prevent wrinkles. You will need at least 10mg of lutein for it to have any effect, which is roughly a 4oz serving of spinach.

While Popeye ate spinach straight out of the can, but you don’t have to. Spinach makes the perfect compliment to a garden salad, or you might even like spinach soup. To get the latest free spinach recipes online, check out SpinachRecipes.org.

2. Olives

In 2001 Australian scientists discovered that the more olive oil people had in their diets, the less wrinkles they had.

“The oleic acid found in olives and virgin olive oil can make the difference between a complexion that looks and feels like old shoe leather - and one that looks like a rose petal,” says dermatologist Nicholas Perricone, a board certified clinical and research dermatologist.

Eat more olive oil by using it in salad dressings or dip bread in it rather than using butter. You can also use olive oil for cooking, or add olives to pasta and salads. Olives themselves make great snacks, too. Find free olive recipes and diet ideas at OliveSource.com.

3. Beans

All types of beans, kidney, butter, and beyond, will help your body create the golden key substance of wrinkle fighting known as hyaluronic acid.

“When we’re born our skin is pumped full of this and it makes it look plump and smooth. As you age levels fall, but eating plenty of beans can help replace it.” says Nicky Hambleton-Jones from TV’s 10 Years Younger show.

Hyaluronic acid is primarily influenced by nutrition and having a deficiency of this substance can lead to prematurely wrinkled skin. Having a healthy dose of any kind of beans from time to time would be a wise choice.

Beans come in a wide variety of styles and flavors, so there is always something out there for everyone. Put beans in soup - or my personal favorite, beans in chilli. For dinner, beans also taste great baked. Check out the Bean Bible for tasty free bean recipes.

4. Tomatoes

I love tomatoes because not only do they promote healthy skin since they are an abundant source of antioxidants, but they also contain lycopene, a substance that reduces the risk of developing cancer. Lycopene is also 100 times more powerful than Vitamin E, which is known by many cosmotologists to be a vitamin for the skin.

If you aren’t already eating tomatoes, you really should be. This wonderful vegetable is easy to add to your diet. Eat tomato pasta, add it sliced to a sandwich, or make salsa and snack on it with chips. Get the latest free tomato tips, hints, and recipes at WhatsCookingAmerica.net.

5. Turkey

Turkey contains a helpful protein which slows down a process in the skin known as cross-linking. Turkey helps make your skin more inelastic, and will reduce wrinkles when you do things like smile, laugh, and frown. Instead of saving that turkey for Thanksgiving a Christmas, it’s a great idea to eat it at least two or three times per week!

Don’t wait for the holidays to enjoy Turkey.Roast turkey tastes great by itself, or you can add two slices of bread, some lettuce, cheese, mayo and mustard for a wonderful turkey sandwich. Turkey also tastes even better smoked. Surf to TurkeyRecipes.ca for free Turkey recipes and ideas.

6. Flaxseed

Flaxseed is a well-known natural wrinkle reducer. Not only will it smooth out your skin, but it also helps lubricate the digestive system. Flaxseed contains helpful proteins known as omega-6 and omega-3 fatty acids which directly benefit the health of your skin.

“Flaxseed is a major source of the healthy fat omega-3,” says Suzi Grant, author of Alternative Aging “Skin cells are surrounded by a fatty layer made from this and other fats so, the higher your omega-3 intake the stronger that layer is, and the plumper your skin cells are - which helps disguise lines and wrinkles.”

If you are having trouble finding flaxseed, check out your nearest healthfood store or order a bottle of the oil online. You can add flaxseed to things like cookies and bread, or you can add the oil to things like soup. Check out these free flaxseed recipes at FlaxHealth.com.

7. Goji Berries

Goji Berries are packed with nutrition - these little berries have 500 times more vitamin C per ounce than oranges, they are ultra-high in antioxidants, as well as vitamins B1, B2, B6 and E. Goji also contains linoleic acid, an essential fat that plumps up the skin and makes it look smoother and younger. All of this nutrition has amazing benefits for the health of your skin.

“Goji berries are one of the most nutritionally dense foods on the market.” says top dermatologist Howard Murad.

Goji berries are easily eaten alone as a snack, but you can also add them to trail mix or throw them into a shake or a smoothie. Get the best free Goji Berry recipes at the GojiBerriesBlog.com

8. Beetroot

Beetroot is a won derful vegetable, low in calories and high in fiber. This purple root is a great source of antioxidants which directly benefit the health of your skin. Not only that, but all purple foods like beetroot contain pigments called anthocyanins which help support collagen production in the skin. Purple products are known as one of nature’s best weapons in the battle against ageing.

Beetroot is a very versatile vegetable that can be cooked and eaten in a wide variety of ways, including curried, roasted, boiled, and pickled. Find free beetroot recipes and easy cooking ideas online.

9. Red Peppers

These little spicy peppers are simply packed with Vitamin A, Vitamin E, plus bioflavonoids which help moisturize as well as heal the skin.

Research from Dr Ronald Watson at the University of Arizona has found that the antioxidants in red, yellow and orange foods build up under the skin creating extra UV protection. “The effect is so strong that eating six portions a day for about two months will build a natural barrier equivalent to a factor four sunscreen,” says Dr Watson.

Since most of us aren’t brave enough to eat red pepper by itself, it needs to be prepared with something. Red pepper makes the perfect addition to any salsa dish, while some people even like it on their pizza. Find deliciously free red pepper recipes at Cooks.com.

10. Chocolate

We’ve saved the best for last in this article - no that isn’t a typo! Yes, chocolate reduces and helps prevent wrinkles! While only dark chocolate contains enough antioxidants to have any noticeable effect, this is still good news in my book.

“Cocoa in chocolate contains polyphenol, a substance that rids the body of the active oxygen that causes aging,” Ochanomizu Women’s University medical professor Kazuo Kondo says.

In a study conducted in Germany, it was found that after drinking cocoa, blood flow to the skin was increased and thus it received higher levels of nutrients and moisture. It also protected against UV damage, which is the number one enemy to skin ageing.

Some looking to get the instant effects of this sweet sin are dipping themselves in chocolate, literally. People are getting chocolate baths and facials, however the effectiveness of such measures is aruguable.

Chocolate is easy to eat alone or in a warm drink. You can also eat chocolate in a cakes, cookies, and other sweet treats. Find hundreds of free recipes that incorporate chocolate at PastryWiz.com.