Fitness
The Most Effective Strength Exercises To Reverse Aging After 60 — Eat This Not That
![The Most Effective Strength Exercises To Reverse Aging After 60 — Eat This Not That The Most Effective Strength Exercises To Reverse Aging After 60 — Eat This Not That](https://www.eatthis.com/wp-content/uploads/sites/4/2022/05/mature-man-seated-row-gym.jpg?quality=82&strip=all)
Anti-aging merchandise and regimens are all the fashion proper now within the well being, wellness, and health realms. You have possible seen all the things from ageless skincare routines and serums to dietary supplements and new exercises pop up on social media that declare to maintain you younger. With so many gadgets in the marketplace and suggestions on the market, you are curious what is going to really get the job carried out. Taking good care of your pores and skin and consuming simply the suitable nutritional vitamins and minerals may also help flip again the clock, however you additionally want to remain bodily lively. So we have put collectively the simplest energy workout routines to reverse growing old after 60.
The kind of train you do issues. Those that are 60 and up ought to prioritize energy coaching above all else. Not solely do you lose bone density as you age, however you additionally lose muscle mass. Lean muscle is actually your fountain of youth, because it retains you match and wholesome all through your life. Selecting largely compound actions will aid you construct extra lean muscle mass.
With out additional ado, listed below are the simplest energy workout routines to reverse growing old after 60. Goal for 3 to 4 units of the next workout routines. And subsequent up, try The 6 Greatest Workouts for Sturdy and Toned Arms in 2022, Coach Says.
For this train, you are going to stand in entrance of the kettlebell together with your ft outdoors of the load. Push your hips again, and squat down low sufficient to seize the kettlebell. Be certain that your shoulders are consistent with the deal with and your torso is straight. Hold your core tight and shoulders down, and decide up the kettlebell by pushing by means of your heels and hips. Arise tall, and flex your glutes on the prime of the motion. Reverse the movement to place the load down earlier than performing one other rep. Full 3 to 4 units of 10 reps.
Associated: Foolproof Methods To Lose Weight With out “Exercising,” Coach Says
Grip the lat pulldown bar together with your palms going through away from you simply outdoors your shoulders. Lean again barely, and pull the bar down towards your sternum together with your elbows, squeezing your lats on the very backside of the motion. Resist on the way in which up, sustaining stress in your lats. Get stretch on the very prime by letting your shoulder blades come up earlier than performing one other rep. Full 3 to 4 units of 10 to 12 reps.
Associated: “Unhealthy” Train Habits That Can Truly Shorten Your Life, Skilled Says
![incline dumbbell bench press](https://www.eatthis.com/wp-content/uploads/sites/4/2022/05/incline-dumbbell-bench-press.png?w=640)
Start this motion by mendacity on an incline bench with a dumbbell in every hand. Maintain them straight up above you together with your arms totally prolonged. Pull your shoulder blades again and down into the bench as you decrease the weights towards your chest. Get chest stretch on the backside, then press the weights again as much as the beginning place, squeezing your higher pecs and triceps on the prime. Carry out 3 to 4 units of 10 to 12 reps.
Seize the attachment on a seated row machine, and place your ft firmly on the footpad. Pull the deal with out, then totally straighten your legs. Hold your chest tall, and drive your elbows again in direction of your hips, squeezing your again and lats laborious to complete. Straighten your arms totally, and get stretch in your shoulder blades earlier than performing one other rep. Full 3 to 4 units of 10 to 12 reps.
Get right into a break up stance with one foot ahead and one foot again. Decrease your self all the way in which down till your again knee touches the bottom, then push your self up utilizing your entrance foot. Carry out all reps on one leg earlier than switching to the opposite. Full 3 to 4 units of 10 reps for every leg.
Tim Liu, C.S.C.S.
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Fitness
Exercise Your Demons! To Bring Mixed Reality Fitness To Meta Quest 2, 3, And Pro | The Otaku's Study
![Exercise Your Demons! To Bring Mixed Reality Fitness To Meta Quest 2, 3, And Pro | The Otaku's Study Exercise Your Demons! To Bring Mixed Reality Fitness To Meta Quest 2, 3, And Pro | The Otaku's Study](https://files.otakustudy.com/wp-content/uploads/2024/09/01173936/PORTRAIT_result.webp)
Developer Vyersoft has announced Exercise Your Demons!, a mixed reality fitness game that challenges players to battle the forces of the Netherworld. Not just to get into shape mind you, but to also help the players get into shape. The game will soon be available on Meta Quest 2, 3, and Pro. Exercise Your Demons! will be available soon for Meta Quest 2, 3, and Pro at a price of $19.99 sometime in the future.
In Exercise Your Demons!, players are tricked by the Demonomicon into opening a portal between the Netherworld and Earth, allowing demons to invade. Oh no! To combat this unholy scourge, players team up with personal trainers Ash and Zephyr at the Infernal Gymnasium. Equipped with DeGauntlets, players can engage in high-energy workouts across various underworld settings, including Poison Blossom Park and the Ultimate Demon Derby.
The game boasts intuitive mixed reality controls that encourage players to physically move, duck, weave, and punch their way through hordes of demonic foes, such as Brimstone Bikers, Hellfire Hooligans, and Infernites.
Exercise Your Demons! aims to combine fitness with entertainment, a feat which is arguably difficult depending on the player wearing the headset. The game offers players the opportunity to collect Impcoins and Soul Bars as they advance. These in-game currencies can be used to level up and unlock new cosmetic items. Players can track their fitness progress, set personal records, and climb leaderboards, all from the comfort of their living room.
Matt Conn, founder of Vyersoft, highlighted the game’s focus on developing healthy habits in a provided statement:
The hardest thing to do for your fitness isn’t lifting the heaviest weights or running the longest laps. It’s developing a healthy and regular habit. With Exercise Your Demons! and its story-driven gameplay, we’ll help our players work up a reliable sweat.
Related
Fitness
Staying fit as you age isn't just about exercise. Experts say to prioritize these 4 habits
![Staying fit as you age isn't just about exercise. Experts say to prioritize these 4 habits Staying fit as you age isn't just about exercise. Experts say to prioritize these 4 habits](https://fortune.com/img-assets/wp-content/uploads/2023/07/GettyImages-1912106674-e1725058770144.jpg?resize=1200,600)
Dr. Bill Dorfman, a 64-year-old cosmetic dentist in Southern California, prides himself on looking years younger, a characteristic he attributes to good genes and a daily workout regimen.
Three days a week he focuses on abs and cardio; the other days are for lifting light weights at high reps.
Dorfman says he got serious about exercise following a lull during dental school when he found himself frequently in pain. That’s when he realized his fitness had taken a back seat following years as a high school swimmer and gymnast. “What I found was the more I exercised, the better I felt,” he says.
Outside of the gym, he credits his daily Words With Friends habit with keeping his mind sharp. He also makes nightly dinner plans with various friends to stay connected.
Dorfman’s wellness habits underscore that one key to a longer life is a fitness regimen—but one that incorporates mental and emotional fitness as well.
“We really need to look at the life of an older adult with a holistic lens—if they’re really happy, healthy and whole,” says Dor Skuler, cofounder and CEO of Intuition Robotics and an expert on loneliness in aging adults.
Here’s are four ways to focus on whole-body fitness as you age.
1. Exercise for the body and brain
Staying physically active can prevent injuries and help the body heal faster when they happen, plus it’s also strongly linked to good mental health and brain function.
Kirk Erickson, Ph.D., director of Translational Neurosciences at AdventHealth Central Florida, where he studies the plasticity and modifiability of the brain systems, has found physical activity to be one of the best ways to keep the brain healthy throughout its life span.
Erickson’s research shows that as we age, the brain shrinks, specifically the hippocampus, which is responsible for memory formation. Exercise can help maintain this portion of the brain and, in some cases, increase the size. There’s much to be learned about how and why this is, but Erickson says the effects are better the longer you engage in these habits, so it’s good to start young.
Of course you can still reap the benefits if you start later in life, he says. You might find that with time, you can recall memories and information more easily and have better executive function and a longer attention span when your brain is at its best, he says.
He recommends moderate exercise, like walking, five days a week for 30 minutes.
Aside from walking, Dr. Gary Small, chair of psychiatry at Hackensack Meridian Health, says strength training helps combat age-related muscle loss and can lead to a longer life span. Additionally, balance exercises can help prevent slips and falls—the leading cause of injuries in adults ages 65 and older.
Jasmine Marcus, a physical therapist at Cayuga Medical Center at Ithaca, where she works with patients of all ages and physical activity levels, recommends tiptoeing into exercise if you’re new to it. She suggests starting with some kind of group fitness class like Zumba—anything that elevates your heart rate. It helps, too, if you have a partner to hold you accountable, she says.
2. Strive for mental fitness
Small also recommends doing activities that keep the brain in shape. One study showed the simple act of reading articles online and searching topics on Google offered valuable mental stimulation. Doing crossword puzzles, reading books, playing games, practicing hobbies, and daydreaming all contribute to mental sharpness.
Stress management is also a critical part of maintaining mental fitness. Just 10 minutes of meditation a day can improve mood and cognitive agility, says Small, rewiring the brain and strengthening neural circuits.
“You don’t have to go to a retreat in Nepal or India to meditate, but you can learn the skills,” he says.
3. Stay social
The U.S. surgeon general issued an advisory last year warning of the nation’s loneliness epidemic, which negatively impacts health. One study equated lack of social connection to smoking up to 15 cigarettes a day. Other studies show social connection reduces the risk of premature death. It’s clear that social and emotional fitness is key to aging well.
Skuler, whose company makes A.I.-powered social companions for aging adults aimed at keeping them active and engaged, says major life changes, such as the death of a spouse, often trigger loneliness.
“That is by far a watershed moment,” he says. Suddenly no one is asking how you slept or what you have planned for the day. A similar problem happens with asynchronous aging, where one spouse has a decline with dementia, for example. Other events such as retiring or sending the kids off to college might have similar impacts on social well-being, Skuler says.
ElliQ, the robot companions Skuler’s company makes, is one way to help aging adults stay connected, but he encourages all people to maintain friendships and relationships with family members. Volunteering, he says, can also add purpose and connection to your life.
4. Develop good sleep hygiene
There’s a myth that seniors need less sleep as they age, but Jamie Zeitzer, Ph.D., advisor and scientific reviewer at Rise Science, says the reality is sleep becomes more difficult with age. The result is that many seniors find themselves going to bed later and rising earlier.
“Humans are programmed to stay awake 16 [hours] and sleep eight hours,” he says. “An older person’s ability to do that diminishes, so they have to work a little harder at it.”
The causes for poor sleep can be both social and physical. We become more sensitive to sounds and temperatures as we age, says Zeitzer. So the garbage truck that never woke you on its weekly route might now rouse you at 6 a.m., he says. Similarly, a bedroom that’s too hot or cold might make it difficult to sleep.
As we age we also become more sensitive to caffeine. So if you used to be able to drink a cup of coffee in the evening, you could find you now have trouble falling asleep hours later.
There’s also a major shift that happens once we retire, when the social constraints around sleep are suddenly lifted. Seniors who don’t have social obligations early in the morning might find they’re less inclined to sleep at typical hours. A nap during the day, for example, may “cannibalize their sleep at night,” Zeitzer says.
Older adults might find that sleeping too little or having a fragmented night of sleep can lead to acute problems with cognition the following day, Zeitzer adds. Poor sleep over the long term is linked to health conditions including depression, Alzheimer’s disease, and cancer.
A good routine can solve some sleep problems. To start, avoid caffeine later in the day. And be mindful that you adjust the temperature in your sleep environment to encourage rest.
And he recommends finding a way to wind down before bed. While some experts warn against the use of electronics before you grab some shut-eye, Zeitzer says watching a TV show can be helpful if it means you feel more relaxed and ready for bed afterward.
“It’s always good to aspire to closing your eyes and falling asleep, but other people need more kinds of wind-down routines,” he says.
More on aging well:
Fitness
3 great fitness hacks for a quick and effective workout | Mint
![3 great fitness hacks for a quick and effective workout | Mint 3 great fitness hacks for a quick and effective workout | Mint](https://www.livemint.com/lm-img/img/2024/08/30/1600x900/Pulasta_fitness_hacks_1725004534591_1725004541745.jpg)
It has been a long month with five Saturdays and an extended weekend bang in the middle of it all. Workouts may have taken a back seat with plans to spend time with family and friends, and to go out. Every minute of a vacation counts as much as every minute in the gym and this is where the best gym hacks come into play.
Over the course of this longer-than-usual month, I have used three tricks to make my workouts better to squeeze something meaningful out of every rep. The muscle groups involved are the entire lower body, the biceps, and the back and shoulders, focusing more on growth and strength over cardio.
The leg-press formula that works everything: Having had the access to a leg press machine for an extended period has made me realise how its usefulness extends far beyond that of the conventional press. Just by changing the placement of your feet, you could do an entire workout comprising different exercises, using just one machine.
Consider the leg press platform as a tool of change and curiosity. Try these four foot placements with a comfortable load and see how the lower body reacts. The first would be to target the glutes by placing the heels central but the toes touching the upper lips of the pressing platform. Without getting off the machine, change the placement to the heels touching the bottom edge of the platform to target the quads.
The third exercise would be to angle the toes away like you would in a sumo squat with a slightly wider stance, and in the centre of the platform, to target the adductors. The last one, and the most exciting, would be to place the toes on the bottom edge with the heel—unsupported—to push the weight away using only your calves. These are called leg press calf raises as shown in the video below.
I tend to do five reps on each of these placements for three sets. In just a few minutes, you have now worked your entire lower body with an option to scale and overload according to your strength.
Run-the-rack biceps workout: In case you haven’t heard the term run-the-rack, it basically means going through as many weights of dumbbells as you can with a single exercise. You could choose to go from light-to-heavy or vice versa, depending on the exercise and your level of fitness. In the case of bicep curls, my preference is to always do sitting one-armed concentration curls with a suggestion on the positioning of the arm.
“The way to alter the exercise to get this to work in your favor is to reposition the arm directly in your groin. You can see how the forearm now becomes much more perpendicular to the force of gravity and you can feel the impact this has on your biceps on every rep,” says Athlean-X founder Jeff Cavaliere in a video titled Concentration Curls Aren’t Working for You (here’s why).
You could choose any other biceps exercise as well. Once the choice is made, decide the formula—doing a particular number of reps (I do ten) works better when working your way up the weights. Doing as many reps as possible on each weight works better when you are working your way down the weights. The former works better for me because biceps have always been a weakness and having a set goal makes sure that form is not sacrificed.
My last workout was done with dumbbells of 3kg, 5kg, 7.5kg and 10kg, with ten reps on each arm with no breaks. Then switch arms, and repeat. One set is enough, but if you are feeling adventurous, feel free to do another one.
Derick Ansah’s shoulders-and-back dumbbell workout: The Ghanaian fitness trainer’s 1.8 million followers on Instagram are never disappointed and that is because of his smart routines. And out of many of those, my favourite is his shoulders-and-back dumbbell workout. It consists of four exercises which you can do for a set amount of time or reps, with the caveat that they need to be done one after the other.
I used just 5kg dumbbells and was absolutely torched. The workout starts with circular raises, and ends with a rowing motion, so make sure to start with very light weights before you work your way up. His third exercise is especially brutal, as it forces you to do a sitting high pull and a front chest press. This is a follow along, so enjoy the burn.
Pulasta Dhar is a football commentator, podcaster and writer.
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