The Anti-Aging Solution: 5 Simple Steps to Looking and Feeling Young

By Vincent Giampapa, M.D, Ronald Pero, Ph.D. and Marcia Zimmerman, C.N.

Summarized with permission of Wiley (www.wiley.com). All rights reserved.

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Step 3: Exercise Your Genes

1. Stretching -- improves flexibility and balance, reduces injury, relieves pain
2. Aerobic exercise -- including warm-up, increases heart rate and lung capacity, begins releasing anti-aging hormones and neurotransmitters
3. Anaerobic exercise -- builds strength and releases key anti-aging hormones: insulin, glucagon, human growth hormone (HGH), insulin-like growth factor 1 (IGF-1), and testosterone (also affected by diet).

The new government health guidelines recommend an hour of exercise a day. However, ordinary tasks can make a significant contribution to the daily total.

Breathing Exercises

Practice thoracic breathing. This means pulling air deeply into the back of your lungs, taking care to not let your ribs flare in front. Inhale through your nose as you relax. Yoga teaches you how to inhale through the nostril on one side, then switch to the other, in order to better access your autonomic nervous system. Exhale slowly through your mouth as you expel most of the volume of air in your lungs. Take a breathing break several times a day or whenever stressed.

Benefits of Breathing Exercise (5 minutes)

The benefits of deep breathing can be felt even without exercise. However, the benefits increase when correct breathing is incorporated into exercise. Stretching is important in nervous system regulation. It normalizes neurotransmitter function through the motion generated by inner ear stimulation. That's why we suggest you close your eyes if at all possible when doing exercises for stretching and balance. It enhances the effect of stretching by activating nerve and hormone centers.

The Benefits of Stretching

Stretching "primes" your body for exercise. It is also a good practice to use throughout the day for improving balance between activating reactions (sympathetic) and calming ones (parasympathetic).

The Benefits of Aerobic Exercise

Benefits of Resistive (anaerobic) Exercise

Anaerobic exercise continues the release of growth hormone when it follows aerobic exercise. The rise in HGH is accompanied by increasing testosterone levels. Resistance exercise develops muscles, improves body composition, and increases bone density and overall body strength. There is a sequence of events in hormone release during anaerobic exercise. For the first 30 minutes, HGH and testosterone levels increase, peaking at 30 minutes. Anaerobic exercise increases levels of these hormones more than aerobic exercise. The drop in insulin that began during aerobic conditioning continues. More than 30 to 40 minutes of heavy exercise will not raise your hormone levels. It is apparent that the most ideal exercise plan includes 20 to 30 minutes of aerobic exercise followed by 30 to 40 minutes of resistance exercise. Stretching and warm-up before exercise and cool down and release afterward, breathing correctly through the exercises.

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