The Anti-aging workout

by Anand Thakkar, MD. ~

Can a workout help you reverse some effects of aging? Yes, it can. We present to you, the anti-aging workout. A workout that targets the areas that tend to feel the effects of aging first can provide you some benefits in reversing the side effects of aging. Regular, targeted exercise you can help you stay youthful for longer.

Start building some strength

Strength training is good for more than just helping you look toned. It also helps you maintain your independence and build the muscles that support your back and joints. What’s more, it has been found that resistant training also increases the number of mitochondria in your cells. Mitochondria play a key role in the processes of cells throughout the body. Basically, the more mitochondria you have, the more efficient and effective your cells are.

When starting weight-straining, you should get an idea of how much you can lift in a single rep. This isn’t where you start from, however. Instead, start at half that weight, doing two sets of ten reps. As your body gets used to this and your muscles, add another rep. After you get used to this, start increasing the weight you lift steadily.

Weight-lifting should be done with different weights and positions. Squats, bench presses, and bicep curls all target different muscle groups, after all.

Alternating intensity for more powerful cells

Sprinting, and cardio exercises in general, are excellent for helping you fight the signs of aging. This is because cardio exercise builds endurance, which increases the rate at which oxygen is pumped to your cells and the mitochondria in them. The more oxygen pumped, the  better and faster they work to produce energy. Aerobic workouts also help the skin retain and restore collagen more effectively. One of the best ways to do this is by working out in intervals of varying intensity.

For instance, if you are running, you should start with 30 seconds of all-out sprinting. After that, you should run at a more relaxed rate for four to five minutes. High-intensity interval training can be applied to all manner of cardio. This includes swimming, cycling, and more. However, you shouldn’t do HIIT more than three or four times a week.

Bodyweight exercises can help, too

Strength training is not all about lifting weights, either. There are forms of resistance exercise designed to target muscle groups with slow and focused movements. This includes disciplines like tai chi and yoga. These are known to help preserve muscle for longer, aid in flexibility, and build balance. All of these effects can help you live a more healthy and independent life for a lot longer.

Resistance training is highly effective at reversing the aging process right down to your genetics. It trains your tissue, such as your skin and muscle cells, to behave more flexibly, as they did when younger. What’s more, it helps us retain the mass that we typically lose with age. This loss of muscle, in particular, can make us feel frailer and make chronic pain more prevalent and common.

Another one of the big benefits of disciplines like tai chi and yoga is that it engages the brain. Memorizing choreography and moving our body in ways that we would not commonly in real life, for instance. As such, exercise has been closely linked with a slower cognitive decline and fewer symptoms of dementia.

Get squatting

Squatting, in particular, is important to focus on, whether it’s done with weights or just your body weight. We squat on a regular basis and our knees take much of the pressure of it. As such, you should take the time to learn how to squat properly. The proper form depends on your sex, however.

Women should squat turning their toes out slightly, to make sure their knees don’t point inward when going down. Men have a different hip structure. Pointing their toes straight ahead should help their knees arc outwards, too. Just as important is making sure that your thighs are parallel with the ground. This makes sure that you’re not putting all of your weight on your knees and your ankles. You’re working them out, but you’re using the back muscles to do it.

If you enjoyed our tips for creating an anti-aging workout to slow down the effects of aging, you may enjoy reading these workouts you can do as a family.

Get in touch to improve your anti-aging efforts

At the Chicago Weight Loss Clinic, we aim to offer the best healthcare approaches available for a range of lifestyle aims and improvements. Many of our treatments help with anti-aging. We also try to offer our patients advice and guidance on how to best fight the signs of aging. We aim to help you keep the body youthful, strong, and full of vigor. A lifestyle aimed at keeping your body vital, strong, and youthful is key for any anti-aging efforts. However, we also have a range of treatments, including IV treatments and hormone replacement therapy to the same end.  If you would like him and his team to help you take steps towards a healthier lifestyle, contact Chicago Weight Loss Clinic to see what resources are available to you and schedule a free consultation. Find a location nearest to you.

About Anand Thakkar, MD.

Dr. Anand Thakkar is a licensed Internal Medicine physician. He is Board Certified in Anti-Aging & Regenerative Medicine. He has been a member of the teaching faculty for students at Chicago Medical School and has been featured on ABC, FOX, USA Today, Chicago Tribune, and Forbes as a recognized authority in wellness, fitness & nutrition, weight loss, anti-aging, hormones & metabolic medicine, holistic medicine, lifestyle coaching and women’s & men’s health. His mission is to help people become the healthiest versions of themselves using movement, nutrition, and a whole-body approach to medical care.

This blog is for informational purposes only. Do not make any major changes to your lifestyle, diet, or exercise without the supervision of a licensed medical professional.