Your cells, regardless of age, need oxygen to do their job.

And we get them the oxygen they need for long term health by getting our heart rates
up to oxygenate our blood to deliver that oxygen.

So aerobic exercise is a core exercise.

A simple, minimal plan is to get your heart rate into your optimal exercise zone (220
minus your age times .65 and .85) and do that at least three days a week for at least 30
minutes.

Longer and more frequently than that is even better.

Of course, if you haven t exercised, you are well-advised to meet with your primary care
physician first to make sure that there aren t any risks to doing that within the current
state of your health.

There is strong evidence that H-I-I-T (high intensity interval training) is very beneficial
for us as we get older.

Here's an article that provides new evidence in support of adding H-I-I-T to your
exercise routine.

In particular, there is evidence that it can protect us from dementia.

One of the most overlooked exercise components, especially as we age, is strength
training.

It may be the most important exercise component for us as we age.

But it is ignored because we tend to think that weight-lifting is the domain of the young.

Strength-training for younger people is optional - for older people, it is imperative.

It s generally known (but ignored) that we begin to lose muscle mass (a condition now
with a clinical name- sarcopenia) in our mid-to-late thirties and it accelerates rapidly as
we move into our fifties.

There is no medicine for sarcopenia.

Only resistance training can restore muscle tissue, ligament and tendon strength and
flexibility, and bone strength.

When we accompany aerobic and strength-training with stretching, we are on the optimal plan for an anti-aging workout.

Falls are a major concern as we get older.

Maintaining strength, especially in the core, quadriceps, and ankles, is key to avoiding
falls. Balance training also helps.

Dr. Henry Lodge, co-author, made this statement:

"Aerobic exercise will give you life; strength-training will make it worth living."

Thus we see that the guidelines for better physical health as we age are not complicated.

But, for many, they aren t easy, because they call for changes to habits that are deeply
entrenched in unhealthy habits, the most common being sedentary living and bad diet.

Unfortunately, we are very naive, as a culture, about what it takes to be healthy,
adopting the attitude that says "I'll get to it tomorrow" and then run to our broken,
reactive healthcare system for a fix if something skids off the tracks.

That reason alone is why we still "live too short and die too long" in our culture.

Following the advice you will find in "Younger Next Year" can change that to a healthier
"live long, die short" mindset.

Full story:
https://www.quora.com/What-is-the-best-anti-aging-workout

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