Our ultimate exercise plan to keep your heart healthy,
your bones strong, your mind sharp, and your skin glowing and
wrinkle free.
There really is a fountain of youth:
It's called exercise. How? Let us count the ways: In study after
study, regular workouts have been proven to insulate you from heart
disease, cancer, Alzheimer's, stroke, and diabetes. Exercise lowers
blood pressure, reduces body fat, raises "good" cholesterol, lowers
"bad" cholesterol, improves blood flow, keeps intestines and the
colon healthy, and regulates key hormones.
To ensure you reap all these benefits, we asked leading experts on
aging and exercise to devise the ultimate anti-aging workout. All
agreed that it should include the four cornerstones of age
prevention: consistent cardio, intense intervals, yoga, and weight
training. Start now and you can turn back the clock... for
life.
1. DO: Consistent Cardio (protects heart)
The verdict is in: People who exercise almost daily really do keep
ticking longer. When scientists pored over data from the famous
Framingham Heart Study of more than 5,000 women and men, they
discovered that active folks lived nearly 4 years longer than their
inactive peers, largely because they sidestep heart diseasethe
nation's leading killer. Aerobic exercise such as walking, biking,
jogging, and swimming protects your heart by lowering blood
pressure, reducing "bad" cholesterol, and keeping arteries flexible
to improve blood flow.
Your Rx: 30 minutes, 5 days a week of moderate-intensity aerobic
exercise. Work at a pace that allows you to talk freely; if you can
sing, you're not exercising hard enough. To get started, choose an
activity you enjoy and do 10 minutes, 5 days a week. Then increase
by 5 minutes each week until you're doing 30 minutes at a time.
Dividing your exercise into three 10-minute bouts throughout the
day works, too.
2. DO: Intense Intervals (protects brain)
Exercise keeps your mind fit by bringing more blood and oxygen to
the noggin, rejuvenating your brain in the process. "The
hippocampus, the main area of the brain where memory resides, is
particularly susceptible to damage from low blood flow or lack of
oxygenboth of which become more likely as we age," says brain
researcher Eric B. Larson, MD, of the Group Health Cooperative in
Seattle. Doing bursts of higher intensity activity will increase
blood flow and oxygen even more.
Your Rx: 45 minutes, twice a week (moderate-paced cardio exercise
interspersed with 1-minute speed bursts every 2 minutes). Based on
a 1-to-10 scale, you should feel like you're working at an
intensity of 7 or 8 (brisk enough that you can talk, but you'd
rather not) during the speed bursts and an intensity of 5 or 6
(moderate enough that you can talk freely) the rest of the time. If
you're just starting out, do 15-second intervals, slowly building
up to 1 minute as your endurance increases. Because this is cardio
exercise, you don't have to do these workouts on top of the
steady-paced cardio session at left (though you can if you have the
time, and you'll shape up even faster). Just extend two of those
workouts and make them intervals.
3. DO: Weight Training (protects bones and
joints)
A healthy heart is key, but unless you have strong bones and
muscles, getting up off the couch, climbing the stairs, and walking
out the door to enjoy life won't be so easy. Lifting weights is one
of the best ways to keep these body systems in tip-top shape, says
Wendy Kohrt, PhD, a professor in the division of geriatric medicine
at the University of Colorado Health Sciences Center in Denver. And
it can help you stand talla quick way to look younger.
Your Rx: 20 minutes, twice a week. Pick up two sets of dumbbells (3
and 5 pounds for beginners; 5 and 10 or 10 and 20 if you need an
even bigger challenge), available at most department stores or
sporting goods stores. Then try this workout from Denise
Austin.
4. DO: Yoga (protects skin)
The less tense you are, the fewer lines and wrinkles you'll
develop. One of the best workouts to fight stress? Yoga. In a
German study, 3 hours of practice a week lowered the anxiety levels
of 16 women ages 26 to 51 by a whopping 30%. "As your mouth, jaw,
and brows relax, you can literally see the creases soften," says
Larry Payne, PhD, director of the Yoga Therapy Rx program at Loyola
Marymount University. It may also protect against free radicals,
compounds that break down skin's elasticity. Your Rx: 30 minutes,
four times a week. To get started, go to
prevention.com/youthfulyoga.
Your Ultimate 7-Day Plan
This routine combines everything into one easy-to-follow
schedule:
Day 1
* 30 min cardio
* 30 min yoga
Day 2
* 45 min intervals/cardio
Day 3
* 20 min weight training
* 30 min yoga
Day 4
* 30 min cardio
* 30 min yoga
Day 5
* 45 min intervals/cardio
* 20 min weight training
Day 6
* 30 min cardio
* 30 min yoga
Day 7
* REST
More Ways Exercise Keeps You Young
It boosts your mood: Cardio workouts up levels of
the brain's feel-good neurotransmitters like serotonin and
norepinephrine.
It helps you sleep: The rhythmic breathing and
relaxation of yoga and tai chi help you fall asleep and snooze
longer.
It keeps you slim: Beyond burning calories,
exercise may also help regulate the production of leptin, the "fat
hormone" that controls appetite.
It firms you up: Lifting weights builds musclethe
magic tissue needed to counteract gravity and prevent
sagging.
It charges up your sex life: Hormonal changes as
you age can lower libido, but just 20 minutes of exercise gets you
in the mood by increasing blood flow to the genitals.
