Anti-aging and Exercise, is it really effective?
It goes without saying that a healthy lifestyle is going to work wonders for anti-aging. Leading a healthy lifestyle is easy and is all to do with making small habits that make a big difference. If you make something easy, then you are more likely to do and thus it becomes a habit. Doing something you like is crucial also. Anti-aging and exercise are not often linked together because people forget that stress, mood and anxiety is effected by exercise and stress effects aging. Put simply exercise=less stress=better skin (generally speaking). Recent studies have shown how exercising has a huge impact on your body, not just fitness and longevity but on your skin. The best thing is that exercise releases the hormone endorphin which makes you feel happy thus reducing stress. See our stress page for more information about stress and anti-aging.
Research on Exercise and Skin
Let’s take a look at the research from McCaster University. Although there has not been much conclusive research on the topic there has been research that suggests that there are many benefits of exercising and improving or preventing aging skin. A group of 29 females and males between 20 and 84 year old were put to the test. Half of the group were given an exercise regime to do which included 2-3 hours of quite strong to vigorous exercise and the other half stayed sedentary over the testing period. A skin test from the buttock area was taken (to make sure it was fair as that area is not exposed to the sun) and the ones who had been exercising had visibly better skin than those who were sedentary.
An even more interesting study was done on over 65 year old participants that had not been big exercisers in the past. They were instructed to carry out a fitness routine over the course of 3 months, 3 times a week jogging or cycling. The results of the before and after buttock samples were pretty remarkable. The results showed that the over 65’s skin tests (inner and out layer of skin) looked like that of a healthy 20 to 40 year old’s skin. Pretty astonishing that you can even reverse aging through exercise! The reason for this may be because of certain types of proteins named myokines are created by muscle cells. Type IL-15 was found in the participants’ skin biopsies in higher concentrations than those that didn’t exercise.
However, the research does note that the study needs much more extensive testing and the sample was rather small. It also does not take into account the participants’diet or genetics. But still it suggests that some exercising certainly cannot be a bad thing for your skin. However, it has been noted that over exercising can have adverse effects in terms of aging.
30 minutes a day may keep the wrinkles away! The recommended weekly exercise is 3 times a week for 30 minutes, however, studies show that 2 times a week has significant results too.
Which Exercises for Anti-aging?
Aerobic is good if it is light jogging or cycling now and again. However anaerobic is the best- this is resistance training so basically toning your muscles. You can lift light weights that will tone up areas that have started to sag making you appear healthy, fit and younger. Try using light weights for toning your arms, squats for your bum and sits up for your tum. It should be something you enjoy so it doesn’t feel like a chore. Doing pilates and yoga can be great at tightening up areas making your body appear firmer and younger. Exercise has been proven time and again to make you less stressed and happier, also improving sleep which can make your skin appear rejuvenated too. Exercise produces hormones such as dopamine and serotonine which are known as happy hormones. Yoga, especially outdoors can be so relaxing, releasing stress which is so important to keep your skin looking youthful and fresh. Have a look at our page about stress and the effects on aging skin. Namaste.
In case you feel a bit lost on what specific trainings you should do we recommend you to take a look at the following video. http://bit.ly/1MCMVZc. The company that made this video has exercise trainings for you specialized in anti-aging and skin care.