Prevention is always the best medicine, and taking 10 years to simple anti- aging functional routine exercises to increase strength , flexibility and heart health , which can retain their youthful vigor and appearance , avoiding many of the conditions common that accompany aging , such as osteoporosis. These exercises focus on the body areas that often suffer painful and debilitating degeneration if stimulated correctly - especially the knees, hips and shoulders. A recent study by the University of Lausanne in Switzerland, entitled "Exercise - Free Anti -Aging " strongly concludes that " Regular exercise is a cornerstone in the game against aging. "
A . Toe Touches - Raise your arms above your head and slowly bring in a graceful arc to touch your toes . Hold for 10 seconds. This helps increase and maintain range of motion in flexion to continue without pain. Repeat this exercise to increase the range of motion of the spine and legs.
Two . Balance exercises - Raise your arms above your head again , but this time they get up on their toes and stretch as far as possible. Hold for 5 seconds. Slowly lower your arms to shoulder height, while finding your center of gravity. Then slowly lower your arms as you sink into your heels. Repeat until you feel centered . This will help you maintain your inner balance and prevent accidental falls .
Three . Shoulder stretch - Stand up straight and extend your arms behind your back. Clasp your hands behind your back. By "unlock" the shoulder muscles have greater flexibility to reach the top shelves and remove items without strain.
April. Circumduction Hip - Put your hands behind your back and stand on one foot while raising the other a few inches and pointing forward. Slowly rotate your foot in a circular motion. Stand on both feet and repeat with the other foot. This strengthens the muscles around the hips to help protect against hip fractures .
May Squats - With outstretched hands , do some simple squats to strengthen core muscles and improve your balance so that you can easily enter and exit the car.
6 . Resistance - Place your hands against the wall and lean at an angle, while on their toes. Feel your calf muscles and upper body strengthening . This resistance helps strengthen bones against osteoporosis.
7 . Expandable shoulder - Rotate your shoulders in a circular to increase joint lubrication and reduce pain in the joints mobile .
8 . Triceps - Sit on a chair , place your hands on the armrests lift you up to 15 times to increase your upper body strength .
9 . Plyometrics - standing on one leg with arms slightly behind your body. Boost your body as high as possible, reach the arms and legs sprouting . Perform 3 times in rapid succession, then lower the foot and repeat on the other side. This movement " Michael Jordan" creates the kind of explosive energy pulse that maintains muscle strength is lost with age and is good for carry bags .
10 . The core muscles - .. Now that all the external muscles are warm and supple, it is important to establish the " core muscles that support the part of your body Stand straight with feet firmly planted on the floor feeling contract your abs while imagining you draw your navel to the base of the spine. once you have your lower down, imagine that there is a wire that comes from the center of the chest by pulling the sternum to above. course allow your shoulders fall when you look . Breathe normally as you hold this position and tighten the muscles around the muscles of external trunk. Maintain tension throughout the body as long as possible, then relax at the same time . Repeat several times , feeling his body tense a little more with each repetition.
Once you have completed your routine a rest and let your blood return to normal heart . Also drink a glass of water to help eliminate toxins from your body naturally releases during the year to further enhance the effects physical functional anti- aging.
A . Toe Touches - Raise your arms above your head and slowly bring in a graceful arc to touch your toes . Hold for 10 seconds. This helps increase and maintain range of motion in flexion to continue without pain. Repeat this exercise to increase the range of motion of the spine and legs.
Two . Balance exercises - Raise your arms above your head again , but this time they get up on their toes and stretch as far as possible. Hold for 5 seconds. Slowly lower your arms to shoulder height, while finding your center of gravity. Then slowly lower your arms as you sink into your heels. Repeat until you feel centered . This will help you maintain your inner balance and prevent accidental falls .
Three . Shoulder stretch - Stand up straight and extend your arms behind your back. Clasp your hands behind your back. By "unlock" the shoulder muscles have greater flexibility to reach the top shelves and remove items without strain.
April. Circumduction Hip - Put your hands behind your back and stand on one foot while raising the other a few inches and pointing forward. Slowly rotate your foot in a circular motion. Stand on both feet and repeat with the other foot. This strengthens the muscles around the hips to help protect against hip fractures .
May Squats - With outstretched hands , do some simple squats to strengthen core muscles and improve your balance so that you can easily enter and exit the car.
6 . Resistance - Place your hands against the wall and lean at an angle, while on their toes. Feel your calf muscles and upper body strengthening . This resistance helps strengthen bones against osteoporosis.
7 . Expandable shoulder - Rotate your shoulders in a circular to increase joint lubrication and reduce pain in the joints mobile .
8 . Triceps - Sit on a chair , place your hands on the armrests lift you up to 15 times to increase your upper body strength .
9 . Plyometrics - standing on one leg with arms slightly behind your body. Boost your body as high as possible, reach the arms and legs sprouting . Perform 3 times in rapid succession, then lower the foot and repeat on the other side. This movement " Michael Jordan" creates the kind of explosive energy pulse that maintains muscle strength is lost with age and is good for carry bags .
10 . The core muscles - .. Now that all the external muscles are warm and supple, it is important to establish the " core muscles that support the part of your body Stand straight with feet firmly planted on the floor feeling contract your abs while imagining you draw your navel to the base of the spine. once you have your lower down, imagine that there is a wire that comes from the center of the chest by pulling the sternum to above. course allow your shoulders fall when you look . Breathe normally as you hold this position and tighten the muscles around the muscles of external trunk. Maintain tension throughout the body as long as possible, then relax at the same time . Repeat several times , feeling his body tense a little more with each repetition.
Once you have completed your routine a rest and let your blood return to normal heart . Also drink a glass of water to help eliminate toxins from your body naturally releases during the year to further enhance the effects physical functional anti- aging.
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