Best anti-ageing exercises for strength, flexibility, heart health, overall physical well-being
Healthy ageing involves maintaining physical fitness, mental sharpness, and emotional well-being. Here are 8 exercises that can help you age gracefully and enjoy a longer, more fulfilling life.
While ageing is inevitable, longevity—the length of one's life—can be influenced by lifestyle, genetics, and environmental factors. Healthy ageing involves maintaining physical fitness, mental sharpness, and emotional well-being. Regular exercise, a balanced diet, stress management, and social connections all contribute to longevity. Advances in medicine and science also play a role in extending lifespan, but the quality of life remains essential. Following healthy habits and preventive care can help people age gracefully and enjoy a longer, more fulfilling life. Here are eight exercises that help combat ageing by improving strength, flexibility, cardiovascular health, and overall physical well-being, according to geriatrician Dr Ashok Singhal, a senior consultant at Vinayak Hospital, Secunderabad. (Image: Canva)
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Walking or brisk walking: Walking is a simple yet effective exercise that improves cardiovascular health, enhances mood, and helps maintain joint mobility. It strengthens muscles, boosts metabolism, and supports heart health, all of which are essential for slowing down age-related physical decline. (Image: Canva)
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Swimming: Swimming provides a full-body workout that strengthens muscles without stressing the joints. It improves cardiovascular endurance, flexibility, and balance while also increasing lung capacity. Regular swimming helps maintain mobility and muscle tone, keeping the body strong and agile as it ages. (Image: Canva)
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Strength training: Strength training exercises like lifting weights or using resistance bands preserve muscle mass, which naturally decreases with age. Strengthening muscles improves bone density, supports joint health, and enhances balance, reducing the risk of falls and fractures. (Image: Canva)
Yoga: Yoga promotes flexibility, balance, and muscle strength while reducing stress and enhancing mental clarity. Regular yoga practice helps maintain joint mobility, improve posture, and boost circulation, which can improve skin health and vitality as we age. (Image: Canva)
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Tai Chi: Tai Chi is a gentle, low-impact exercise that improves balance, flexibility, and coordination. It’s particularly effective for reducing the risk of falls in older adults. Tai Chi also promotes relaxation and mental clarity, helping to maintain cognitive health and physical resilience. (Image: Canva)
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Pilates: Pilates focuses on core strength, flexibility, and posture. It helps improve muscle tone, spinal alignment, and coordination. Regular Pilates practice can enhance balance, reduce injury risk, and improve overall body awareness, making it a great anti-ageing exercise. (Image: Canva)
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Cycling: Cycling is a great way to boost cardiovascular health while strengthening leg muscles and improving joint mobility. Regular cycling increases stamina, supports weight management, and enhances mental well-being, helping to keep the body and mind youthful. (Image: Canva)
Planks: Planks are excellent for building core strength and stabilising the spine. They help improve posture, strengthen the abdominal muscles, and prevent lower back pain, all of which are essential for maintaining strength and balance as the body ages. (Image: Canva)
Nivedita is a Delhi-based journalist who writes on health, fashion, lifestyle and entertainment. Views expressed are personal.
