Look Younger and Feel Better

Healthy Ways to Look and Feel Younger

Discover the diet and fitness secrets for fighting wrinkles, feeling energized, and looking years younger, naturally
By Hollis Templeton fitbie
 

Keep Bones and Muscles Strong

If you’re looking for a way to turn back the clock, prepare to pump some iron. Resistance training has been shown to reverse the aging process at the cellular level, says Wechsler, referring to a study published in the online journal PLoS One.

Canadian and American researchers gathered small biopsies of thigh muscle cells from 26 volunteers ages 65 and older before and after a 6-month strength-training program of two weight-training sessions per week. The muscle cell samples were then compared with those collected from another 26 study participants ages 20 to 35. The genetic fingerprint of the elderly volunteers who had completed the strength-training program had been reversed nearly to that of the younger study participants.

Keep your body young with two or three strength-training sessions per week, recommends Michele Stanten, Prevention magazine’s fitness director and author of Walk Off Weight. Use dumbbells, resistance bands, weight machines, or your own body weight, and target all muscle groups, she advises. If you’re pressed for time, try a workout that combines strength training and cardio, like this 20-minute kettlebell routine.

VIDEO: See how to get a complete workout using resistance bands

A diet rich in calcium and vitamin D is essential for healthy bones and muscles, says Ward, who recommends at least three servings per day of fat-free or low-fat dairy, or fortified soy beverages or juice. Opt for foods like canned tuna, salmon, and sardines, which are high in vitamin D, and sip on low-fat milk or fortified orange juice—8 ounces of either beverage contain 100 IU of vitamin D. “If you don’t get enough vitamin D from food, then you may need a supplement to fill in the gaps,” says Ward, who recommends 600 IU a day for those younger than 50 and 800 IU a day for anyone older than 50.

And don’t overlook protein when it comes to bone and muscle strength, adds Ward. “You need protein to preserve and build muscle. You also need enough energy to work out and stay strong, so don’t go too low on calories in the name of weight control.”

MORE: The Defy Your Age fitness plan is your complete guide to anti-aging exercise.

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