If you want to look and feel younger, consider investing in a new pair of running shoes. "Exercise is the natural fountain of youth," says Sherri McMillan, one of North America's most respected fitness leaders and author of Fit Over Forty (Raincoast, 2001). "People who work out and take care of themselves look and feel so much more energized than their peers who don't," she adds. In fact, as much as half of the decline we experience between the ages of 30 and 70 can be attributed not to aging itself but to a sedentary lifestyle, according to the Canadian Fitness and Lifestyle Research Institute.
Ready to look younger? Here's how to get started.
Kick-start with cardio
Regular physical activity keeps everything humming along – your metabolism, digestive and circulatory systems, energy level, even your mind. In a recent Stanford University School of Medicine study, researchers followed a group of runners and nonrunners for 21 years and found that the runners put off age-related disabilities for 16 years longer than their less-active counterparts. Any regular physical activity that gets your heart pumping will help lower blood pressure and cholesterol, slow middle-age spread and give you a more youthful glow.
If that’s not reason enough to get moving, consider this: One study found that female and male swimmers in their 60s reported sex lives comparable to people in the general population who were in their 40s.
Getting started:
• Good cardiovascular options include walking, jogging, biking and playing tennis or dodgeball. "The best activity is one you enjoy and will do regularly so you get results," says McMillan.
• The Public Health Agency of Canada recommends that adults get 30 to 60 minutes of physical activity most days of the week. Bonus: It's OK to get your fitness in mini-sessions throughout the day – a 10-minute jaunt at lunch, 10 minutes of tag with the kids after school, another 10 minutes walking Rover after dinner.
• To further stoke your body's fat-burning ability and melt away that muffin top, add interval training to your workout.
Squat and overhead shoulder press
This exercise works most of the muscles in your body. If you don't have dumbbells, use soup cans instead.
A: Using three-, five- or eight- pound dumbbells, stand with feet shoulder-width apart. Hold weights at shoulder height, elbows down and palms facing in. Contract your abs and press your chest out and up, and shoulders back and down. Bend knees and slowly squat as if to sit in a chair. Keep knees pointing forward and behind toes, and squat until thighs are nearly parallel to floor (or to a comfortable position).
B: Slowly stand up while lifting weights over your head.
Easier version: Do the overhead shoulder press without the squat, which will work your upper body.
Chin-ups
This is a fun exercise for the entire family and great for building upper body strength. "We have a chin-up bar in our hallway, and every time someone goes by, they do a few," says McMillan. Chin-up bars are available for approximately $20 at fitness and department stores.
A: Hold the bar with palms facing you. Let your body hang down, then simply pull yourself up until your chin is above the bar.
Easier version: Not strong enough to do a traditional chin-up? With a chair, use your legs to assist you to the top of the chin-up motion. Then lower your body down as slowly and with as much control as possible, without using the chair. These "negative" chin-ups will help you build muscle and endurance so you can eventually upgrade to a full chin-up.
Relax and unwind
Have you ever noticed how much older you look when you're feeling stressed? Worry and chronic stress rob us of our youthful energy and vitality, says Dr. David Posen, a stress expert in Oakville, Ont., and author of The Little Book of Stress Relief (Key Porter, 2003).
In fact, stress can actually shorten your life span. One small but significant study found that telomeres (protective caps at the ends of chromosomes that shorten as you age) shorten prematurely in people who experience chronic psychological stress – in effect, prematurely aging the cells.
Practising regular stress-reducing techniques such as deep breathing (see below) is one of the best ways to unwind. "If you're focused on being relaxed and feeling good physically, you'll make healthier choices, rather than feeling tired and reaching for caffeine or a chocolate doughnut," says Annabel Fitzsimmons, a yoga and Pilates instructor in Toronto. "You’ll sleep better, which will have a positive effect on your skin, the way you present yourself and your energy level. When you exude energy, you can't help but look and feel younger."
Getting started:
Block off 20 minutes every day. Turn off your phone, Blackberry, etc. "Take this time to do something that makes you happy – something mindful, physical or soulful," says Fitzsimmons. Go for a walk, listen to music, take a bath, meditate, do a yoga or Pilates workout, or write in your journal.
Deep breathing
You can do this anywhere, anytime. Close your eyes, and breathe slowly in through your nose and out through your mouth. Feel your stomach rise as you inhale and fall as you exhale. Focus on observing your breathing. With each exhalation, release tension and worry.
Make IT Count
Interval training (IT) is the latest buzzword in fitness. By alternating fast and slow movements during a workout, you can burn nearly twice as many calories. What's more, incorporating interval training into regular workouts actually increases the body's fat-burning power by up to 36 per cent.
How it works: If you usually walk three kilometres in 30 minutes each day, increase the intensity of your walk (and burn more calories) by alternating short bursts of fast-paced walking with periods of walking at your regular speed. If you use a treadmill, stationary bike or other cardio machine, create intervals by increasing the speed or resistance of the machine periodically during your workout.
Beauty bailout: 6 simple beauty fixes to help you drop years
1. Brighten up your tired eyes with a single stroke. Trace your lower lash line with either a white or flesh-toned eye pencil. It's like getting an extra few hours of sleep.
2. Over time we lose the fullness of our lips due to collagen deplteion. Say no to surgery and yes to plumping lip glosses and treatments. Tip: Adding a touch of shing gloss to the centre of your lips also gives the appearance of fullness.
3. A dull complexion and dark age spots can benefit from brighteners. Look for products with vitamin C and licorice root, which will help prevent cell damage and regulate your melanin production.
4. Over time we also lose definition in our faces – we can thank gravity for that! Give yourself a mini face-lift with the help of blushes and bronzers. Tip: Try blending a pinkish shade on the apples of your cheeks, just below the cheekbones.
5. Keep your foundation sheer and apply only where needed. Excess foundation can accentuate wrinkles. Tip: Try a tinted moisturizer.
6. A weekly regimen of cleansing, exfoliating and moisturizing is essential for turning back the clock. Each step helps prevent wrinkles and evens out skin tone, so make sure you're diligent with your routine.
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