To slow down aging, it is important to combine strength exercises, cardio, flexibility training and balance. This will help maintain muscles, bones, cardiovascular system, mobility and balance.

It’s never too late to start, since such regular activity improves well -being and allows you to remain active at any age. What exercises should be done today, they told Eat this, not that.

Cardio cardiotics of any type, from swimming to hiit, help slow down aging, improve blood circulation and support endurance. To improve health, try to spend 150 minutes of moderate or 75 minutes of intense exercises weekly. It can be a swimming, lasting up to 25 minutes three times a week or hiit for 30 minutes five times a week.

Power workouts strength training are important for maintaining the strength of bones and muscle mass, which naturally decreases with age. Perform them twice a week for the whole body: bench press, squats, thrust, bending of the arms and legs, as well as extension of the IKR. If you train three times a week, divide the days into the muscles of the “push” (chest, shoulders, triceps), “traction” (back, biceps) and legs with bark.

The balance of balance with age to maintain balance becomes more difficult, and its violation increases the risk of falls and fractures. Turn on the equilibrium exercises at least three times a week and start with a simple. For example, stand on one leg for a few seconds or try other exercises, such as balancing during biceps or yoga lessons.

Flexibility exercises can lead to a decrease in the flexibility and rigidity of the joints, and therefore it is important to exert stretching. Add flexibility exercises after cardio or strength training and take 10-15 minutes of muscle stretching. This will help maintain mobility and comfort in the body.