Most of us have specific goals in mind when it comes to our workout routine, things like building muscle, getting stronger and staying toned. And while regular physical activity can do all those, there are specific fitness habits that can help slow aging, too. Trainer and fitness expert Joey Thurman says it’s not about quick fixes and hacks, but developing healthy habits “to make us move better, feel better, and of course, age beautifully.”
These are the lifestyle and fitness routine tweaks Thurman recommends to help slow down the aging process.
- Walk it out with distractions - Walking is a great way to stay active and doing it outside in nature offers even more benefits, but to really get the most out of your walks, try unplugging while you do it. Thurman recommends doing the light exercise alone so you have time to focus on your own thoughts, which gives you a mental health boost as well. Aim for a solid 30 minutes of walking every day and he says it’s fine to break that up into 10-minute walks.
- Stress yourself a little bit - Hear us out … stressing yourself out may not sound like a good idea, but it is when it comes to working out. “Our mitochondria are the powerhouse to our cells, giving us energy and, of course, helping keep us young on a cellular level,” Thurman explains. “Adding some acute stress to the body by way of short Sprint Interval Training helps with mitochondrial biogenesis.” To add a little extra exercise stress, try sprinting, running in place, hard biking or swimming as fast as you can. Research shows adults who were inactive and did three reps of sprints for 20 seconds each helped increase mitochondria.
- Sleep - And now for the easiest thing on Thurman’s list, sleep. He says getting regular sleep and maintaining a consistent sleep schedule can help regulate the endocrine system, which helps with recovery and helps you stay young. That’s just one more reason to aim for those seven to nine hours a night.