If you’re planning to hit the gym this New Year, try adding raw ginger to your post workout smoothie.
It contains gingerol and shogaols, with anti-inflammatory properties. A 2010 study on pain found that 2g of raw ginger reduced exercise-induced muscle pain by up to 25% for 24 hours compared with a placebo.
All exercise is beneficial as you age, but choose carefully and you can target the areas of your body you’re most concerned about to stay fit.
Unfortunately there’s no magic exercise that’ll help you stay young forever. Ageing is a natural process – and a privilege – that we should whole heartedly embrace. However, if you fill your days with unhealthy habits, like a poor diet and minimal movement, you could end up ageing prematurely and shaving years off your lifespan.
So, while there is no way to avoid ageing altogether, there are plenty of ways to keep yourself looking and feeling healthy as you get older. While diet plays a big part in maintaining your health, exercise is also crucial to supporting your body’s journey through the decades.
Here are the best anti-ageing exercises to ward off age-related diseases and conditions and keep you looking and feeling younger as you age…
Walking
Accessible, thrifty and super-effective – walking is the ultimate anti-ageing exercise. Regular walking is linked to lower risk of heart disease, diabetes, high blood pressure and osteoporosis. But don’t dawdle – experts believe that your speed might help you monitor how healthy you are. Studies have found that a person with a walking speed slower than 0.6m per second may be at increased risk of poor health.
Running
It’s good for your heart, but running is also a form of weight-bearing exercise, meaning it challenges and strengthens your skeleton. Studies have shown that runners have fewer disabilities, stay active for longer and halve their risk of an early death.
Yoga
Yoga offers a resistance workout, enhancing muscle strength and flexibility, and can help offset lower back pain, stiff joints and loss of balance. But yoga is also an effective stress reliever – in an analysis of its effect on the brain chemical GABA, research has found that it is superior to other exercise in terms of its positive effect on mood.
Pilates
Pilates strengthens the core muscles that protect your spine – but it also enhances joint flexibility, balance and coordination. Crucially, it’s great for injury rehabilitation and is gentle enough to be continued into old age. According to studies, a sustained programme can enhance mobility.
Dancing
Dancing is a weight-bearing form of aerobic exercise and can rev up your grey matter too. Research has found that alongside playing musical instruments, reading and playing board games, hitting the dance floor helps you ward off dementia.
Swimming
An excellent aerobic workout, great for muscle tone and joint mobility, swimming is kind on an ageing body as your weight is fully supported. Research has found that regular and moderately intensive swimming can halt the downward decline of your key age markers, blood pressure, muscle mass, blood chemistry and pulmonary function.
Pelvic floor exercises
Surprisingly, around four million British women have stress incontinence. It occurs when the sphincter muscle isn’t strong enough to withstand bladder pressure, and is common after childbirth and pregnancy. One preventative step is to shape up your pelvic floor muscles, which wrap from the front of your pelvis to your tailbone and keep all your internal organs in place. Daily Kegel exercises are a must.
Resistance training
Various age-related conditions, including osteoporosis, joint immobility and, crucially, dramatic muscle loss, can be prevented or at least slowed by strengthening your muscles with resistance work. And it’s never too late to start weight-training. Studies have found that it has the potential to actually reverse muscle ageing because it improves the way muscle cells work.
Stress can lead to weight gain and make you more likely to overeat. We live in an increasingly hectic world, and stress is an unwelcome fixture in many lives. Emotional stressors are something we have to deal with on a daily (or in some cases, hourly) basis, and we are frequently exposed to physical stressors, too. Alcohol, cigarettes, coffee, pollution, lack of exercise, over-exercising and poor sleep patterns all add to the stress that is threatening to tip you over the edge and lead to low mood.
When the body is stressed, the small structures that control your hormones, known as the adrenal glands, go into overdrive, causing a rise in your metabolic rate. For the body to try to counteract this, we ‘use up’ nutrients faster than we can replace them. Couple this with a typical ‘pick me up’ diet of sugary, carbohydrate-rich, grab-and-go foods, and stress quickly gives way to anxiety, depression and illness.
Next time you’re feeling the pressures of life, try ditching the wine and ice cream, and munch on the best calming foods for stress relief instead.
Papaya
Add this exotic fruit to your morning smoothie. Vitamin C is used in large quantities by the adrenal glands, therefore long-term stress can result in a depletion of this immune-boosting antioxidant. Guava, strawberries and kiwi fruit also warrant a thumbs up.
Fish
Fish is high in vitamin B12, which is essential for combating irritability, depression, anxiety and insomnia. B12 works in synergy with folic acid, so combine your fish with folate-rich spinach for a nutrient double whammy.
Pumpkin seeds
These nutty nibbles contain L-tryptophan. This is an essential amino acid that causes a boost in serotonin (the body’s natural anti-depressant) and melatonin (our natural sleeping aid). As it’s not produced within the body, we have to consume tryptophan-rich foods. Other sources are turkey and baked potatoes.
Almonds
Magnesium deficiency, a common side effect of stress, can magnify symptoms. Due to modern farming and processing, much of the food we consume is lacking in this vital mineral. Therefore, we have to try harder to include foods that are naturally rich in this disease-combating marvel. Nuts, in particular almonds, are rich in magnesium and should be included in small amounts, daily.
Swiss Chard
During periods of stress, we excrete more potassium than usual, which can lead to some pretty unpleasant side effects over time. Almost every organ, cell and tissue needs potassium in order to function optimally. It also aids smooth muscle contraction (including the muscles that control digestion, which is why stress and irritable bowels often go hand in hand). Dark leafy greens, such as swiss chard, can go some way in rectifying this.
Eggs
Not only are eggs rich in a whole host of valuable nutrients, including zinc, which is an essential immune booster, but they are also one of the best sources of protein around. Our protein stores are used up quickly during periods of stress. Plus, considering protein is used in almost every function right down to cellular level, it’s essential that stores are replenished regularly.
Tea
Apparently there’s a reason us highly stressed Brits stick the kettle on when things get too much. According to studies, four cups of black tea per day may promote a feeling of calm and aid in de-stressing. If you find your caffeine sensitive, stick to herbal teas, such as chamomile.
Honey
Sleep-inducing and tranquilising, honey truly is one of nature’s best remedies. Try drizzling over your morning oats for breakfast or stirring into some warm milk for a good night’s rest.
First things first: don’t beat yourself up if you’re not exercising as much or as hard as you think you should.
Many people believe you have to be dripping with sweat and working as hard as you possibly can in order to make gains from a workout. But that’s not what exercise is all about.
Whatever you’re doing, as long as you commit to it and you’re consistent, you’re going to get benefits. Don’t ever think that just doing 10 minutes of something is not enough. It’s better than doing nothing.
In your 20s…
Try HIIT training
Short workouts that don’t need equipment or much space are a fun way to get rid of stress and boost energy.
In your 30s and 40s…
Build strength
Muscle and bone mass decrease from around age 30, so do strengthening exercises such as bodyweight workouts, weightlifting, Pilates and even heavy gardening.
In you 50s…
Go walking
Keep supporting bone health through a weight-bearing activity, such as brisk walking. It’s also great for weight management and mental wellbeing. This can be especially helpful because women can experience anxiety during the menopause.
In you 60s, 70s and beyond…
Boost balance
Low-impact seated or standing workouts that focus on balance, core strength and flexibility. The NHS recommends balance-supporting activities, such as tai chi, at least twice a week.
A warm-up increases your core body temperature, which helps to make your muscles more pliable. You’ll get a fuller range of movement, have more control, perform better and be less likely to get an injury.
The best way to warm up is to perform dynamic stretches, such as big arm circles and marching knee lifts, for one to two minutes – especially crucial in cold weather when muscles are stiffer.
You’ve probably heard of circadian rhythms – our natural sleep-wake cycle, which can be influenced by things like noise and daylight hours.
Closely connected to this is our chronotype, a more constant in-built preference for when our bodies naturally want to sleep and wake, determining whether we’re an early bird or a night owl.
It is now believed that exercising in sync with this natural preference may help us perform better and feel more energised.
Research indicates that individual athletic performance can vary by as much as 26% depending on the time of day.
Struggling to lose weight? It may be time to think about your gut health. There’s a growing amount of research revealing the importance of your gut health when it comes to weight loss. Here’s a look at the role your microbes play in weight management.
What is the gut microbiome?
Did you know that you have around 400 bacterial species and an estimated 100 trillion microbes in your gut? Known as the gut microbiome, its composition and diversity can have a profound effect on your health.
Not only does your gut health and microbiome regulate your metabolism and help you absorb nutrients from food, it can also influence whether you are lean or obese and how well you respond to weight-loss programmes.
Your microbiome performs a number of important roles when it comes to metabolic health. This includes how much energy your body absorbs from food, your appetite and satiety. It also has a role in the production of certain vitamins and short-chain fatty acids.
The first few years of your life are particularly important for shaping your gut. However, research has shown that the composition of your gut microbiome can alter through dietary and lifestyle changes.
Can your gut health influence weight loss?
It has been known for a while that the composition of the microbiome between obese and lean people is different. New research reveals that the health and composition of your gut microbiome may influence your weight loss ability.
It appears that certain bacteria help break down carbohydrates (like those found in whole grains) into simple sugars. This makes them easier to digest and potentially less likely to be stored as fat.
In addition, research has shown that certain bacterial species (including a group called prevotella) produce higher levels of compounds known as short-chain fatty acids (such as butyrate, acetate and propionate). These substances reduce inflammation in the body, improve insulin sensitivity and, in turn, may facilitate greater weight loss.
Other clinical trials have also shown that certain types of bacteria present in probiotics can help with weight loss. Studies on more advanced treatments such as faecal microbiota transplantation (a procedure in which gut bacteria from a healthy person is placed in a patient to replace good bacteria that are missing) have been shown to lower inflammation. It has also been shown to improve insulin resistance and may even be a potential treatment for type 2 diabetes.
There are also bacteria species (such as bifidobacteria) known to produce short-chain fatty acids. These appear particularly important when it comes to metabolic health and weight management. Research has linked a higher level of these fatty acids to better insulin sensitivity and glucose uptake. In turn, this can influence fat composition. The short-chain fatty acid called propionate supports the production of hormones which influence satiety. By controlling appetite, it may be easier to stick to a weight-loss programme.
Are there ‘fat’ and ‘skinny’ bacteria?
Does ‘skinny bacteria’ exist? Strictly speaking, there are no ‘skinny’ or ‘fat’ bacteria. What matters is your microbiome composition, and the diversity of species and the range of certain beneficial microbes. While it does appear there are specific bacteria species (such as akkermansia muciniphila) associated with lean body weight, there is no magic bullet or quick-fix weight loss gut health supplement. Your gut bacteria won’t directly cause you to lose weight; it is via their activities throughout the body that influence inflammation, how you utilise energy, how you burn fat, as well as how hungry or full you feel, that they help you lose, gain or maintain your weight.
So, how can you modify your microbiome and improve your gut health to aid weight loss? One of the key ways is eating more plant-based foods rich in prebiotic fibres and plant compounds known to enhance beneficial gut microbes. While it is useful to include probiotic-rich fermented foods – such as yoghurt, kefir, miso, sauerkraut, kimchi or kombucha – for weight loss benefits, prebiotics should take centre stage in your good gut health diet.
We’re frequently told that exercise is hugely beneficial for both our physical and mental well-being, but it’s important to remember you can have too much of a good thing. While you might logically think that the more exercise you do, the greater the endorphin hit and stress relief benefit – over-exercising can have the opposite effect by triggering your body’s stress response and raising your cortisol levels.
Is exercise effective for stress relief?
Any form of physical activity is a great way to relieve stress. Physical activity not only boosts our body’s ability to use oxygen, but it can also improve blood flow. As you probably already know, exercise releases feel good hormones such as endorphins and serotonin into the brain.
Exercise can also provide you with a distraction, taking your mind off work stresses, daily tasks and other issues you may be experiencing. While it doesn’t directly problem solve, exercise can provide clarity and allow for a more rational mindset.
While some people experience immediate euphoria after exercising, others can feel it over a longer period of time. The benefits of exercises (mental and physical) are built up by sticking to a consistent routine.
Can exercise increase your cortisol levels?
While exercise is a great tool for stress relief, over-exercising can have the opposite effect. The hormone cortisol, otherwise known as the stress hormone, has been shown to increase if you over exercise and over strain your body. Stress is often linked to a mental process; however, we tend to disregard the effect it can have on our body physically.
Exercising too much, or not performing stretches or cool downs when you do exercise can cause a number of physical strains on our muscles.
But what counts as over-exercising? Performing high intensity exercise for over 60 minutes a day can be shown to affect blood levels and neurotransmitters that can lead to feelings of stress, depression and chronic fatigue So, stick to between around 30 – 60 minutes of exercise 5 times a week to get the benefits you need and allow your body to recover.
Will exercising every day make me more stressed?
It is perfectly fine to exercise for under an hour every day, depending on the workout you choose. Some exercises like HIIT training can be more beneficial in shorter bursts. The healthy stress your body undergoes during HIIT sessions triggers autophagy, which put simply is the process your body goes through to clean out damaged cells and regenerate newer, healthier cells to help the body achieve optimum health, as well as being anti-ageing.
The NHS recommends exercising between 15-30 minutes every day, or 150 minutes per week. It is greatly beneficial to mix up your weekly routine, by switching between high intensity exercises like HIIT that can last 15-30 minutes and low intensity exercises such as long walks and cycling.
What are the best forms of exercise for stress relief?
While all types of exercise help with stress relief, aerobic exercise is considered most beneficial. Exercises such as cycling, walking, jogging, running or swimming have an incredible effect on your body and mind. Doing exercise outside can also help with stress relief. Fresh air does wonders for the mind. Plus, fresh oxygen stimulates the release of happiness hormones and boosts your immune system. A change of scenery also means your workouts never have to be boring or repetitive.
Recent discoveries in the science of anti-aging show that we may be able to extend healthy middle-age well into our 80s and live to be 100, whilst keeping in pretty good shape.
So from whom can we draw the most valuable lessons about ageing? New research suggests those who live on the Japanese island of Okinawa have the answer.
The Okinawans are often healthy well into their 90s or even 100s, with five times as many reaching the century than elsewhere in Japan. So what is the secret to their longevity?
1. Clean plates a no-no
The Okinawans eat a low-fat, low-salt diet of fruit, vegetables, tofu and seaweed. But it’s also about how much they eat – at least 10% less than Britain’s of the same height. This is what they call the ‘Hara Hachi Bu’, which means ‘stop eating when you’re 80% full’ – so leaving a fifth of your food on the plate, or stopping eating when you can say: ‘I’m not hungry anymore’ rather than: ‘I’m full’.
How to do Hara Hachi Bu:
2. Do the flamingo test
You may have read before about the benefits of standing on one leg – a simple way to improve balance. But did you know that how long you can stand on one leg is a good predictor of how long you live in good health?
To do the test, time how long you can stand on one leg with hands on hips. Stop counting when your raised foot touches the floor or your other leg, or you have to lift your arms off your hips to steady yourself.
This is what is considered ‘normal’ for your age:
Under 40:
Eyes open – 45 seconds
Eyes closed – 15 seconds
40-49:
Eyes open – 42 seconds
Eyes closed – 13 seconds
50-59:
Eyes open – 41 seconds
Eyes closed – 8 seconds
60-69:
Eyes open – 32 seconds
Eyes closed – 4 seconds
70-79:
Eyes open – 22 seconds
Eyes closed – 3 seconds
80-99
Eyes open – 9 seconds
Eyes closed – 2 seconds
3. Harness positivity
Inspired by the Okinawans’ amazing longevity, research found that having a purpose in life was key to healthy mental ageing.
People with purpose take more care of their health and take up preventative medical screenings, have protective diets and a more active lifestyle. They want to stay around long enough to achieve their goals.
We also know that thoughts and emotions can affect your health even at a cellular level, meaning positive thinking can help you live longer. In Okinawa, positive thinking is known as ‘ikigai’, which translates as ‘motivating force’. It’s your sense of purpose, curiosity and excitement about life.
4. Drink seaweed soup
Miso soup is often made with brown seaweed, a staple of many Asian diets. It’s rich in fibre and minerals and also contains fucoidan, which can reduce inflammation and improve the immune system.
Fucoidan also appears to help mitigate the effects of viral infection where lung damage is involved – including in coronaviral infections. So eating seaweed could be a way to help protect yourself from COVID-19 too.