By David Blyweiss, M.D., Advanced Natural Wellness
April 18, 2016
- Is it possible to slow down aging – for free?
- The Fountain of Youth is at your fingertips
- 15-minute a day to a younger and healthier you
What if I told you I had a secret that could slow down how quickly how you age?
In just a few weeks it can help you look and feel younger than you are. It lowers blood pressure, improves arterial function and slashes your risk of heart disease.
It can crush blood sugar and insulin problems associated with diabetes, melt excess weight off your body and slash your inflammation levels.
This anti-aging secret can even protect your brain from shrinking and cut your chances of Alzheimer’s by almost 40%.
It costs absolutely nothing, and goes to work immediately to offer all of these wonderful health benefits. Plus, it only takes about 15 minutes… less time than it takes to shower, groom and get dressed in the morning.
Would you do it?
The Fountain of Youth is at Your Fingertips
The secret I’m talking about isn’t really all that secret. Everybody knows about it. What surprises me is how few people take advantage of it, since it’s pretty much the same thing as having the fountain of youth right at your fingertips.
I’m talking about exercise.
The anti-aging benefits of regular physical activity have been proven over and over again. But there’s one story I often share with my patients that really drives the point home for them.
It’s the tale of ten groups of twins in their mid-thirties.
Now, family members typically grow up eating the same foods and developing similar habits. But a determined team of researchers searched long and hard to find twins who didn’t have the same exercise habits. And they succeeded.
What did they learn?
The twins who got less exercise had lower endurance and higher levels of body fat. They showed signs of insulin resistance, a precursor to metabolic syndrome and diabetes.
The more sedentary twins also had less grey matter – which is linked to dementia and Alzheimer’s – in certain areas of their brains.
This just goes to show that, no matter how you were raised, you and you alone, have the chance to control how well you age.
All you have to do is spend about a quarter of an hour each day giving your body the vigorous workout it needs to thrive.
15-Minute Workout Anyone can do
Now, I’m going to tell you the same thing I tell my patients.
If you can move, you can exercise! It might not be easy. And you might not like it. But you can do it.
And you’ll be surprised to find out exactly how simple it is. As long as you can sit, stand and walk, you can get in a daily workout. Just check with your doctor before starting.
You can get the most dramatic results in the least amount of time with high intensity interval training, or HIIT.
The concept is simple. You perform a short burst of high intensity exercise, then take a short break before doing it again.
For example, after warming up for a few minutes, walk briskly or sprint as fast as you can for 30 – 40 seconds. (The brisk walk or sprint depends on your current fitness level. If you can’t sprint, don’t. If you can, then go all out. The idea is to push yourself, but not beyond your capabilities.)
Then, follow it with 2 to 4 minutes of easy walking. Repeat 4 to 6 times. The workout ends with a 3 to 4 minute cool-down.
As it becomes easier, try increasing the intensity and shortening your rest time. (i.e., a 30 second full-out burst, followed by lesser and lesser minutes of easy walking.)
This same tactic also works great for other activities. So, depending on your level of fitness, don’t hesitate to apply this concept when you’re riding your bike, swimming or rowing.
You can also implement it with more structured exercises, like jumping jacks, push-ups, sit-ups, squats, burpees and even jump rope.
And remember! All it takes is 15 minutes a day to achieve results. So don’t wait to get started. Make it a daily habit, and stick with it.
Cherkas LF, et al. The association between physical activity in leisure time and leukocyte telomere length. Arch Intern Med. 2008 Jan 28;168(2):154-8.
Alves, A. Physical activity and coronary artery disease: Looking beyond risk factors.
Archives of Exercise in Health & Disease. 2014 Jun;4(2):251.
Geda YE, Roberts RO, Knopman DS, eta al. Physical exercise, aging, and mild cognitive impairment: a population-based study. Arch Neurol. 2010 Jan;67(1):80-6.
A.J. Gow, M. E. Bastin, et al. Neuroprotective lifestyles and the aging brain: Activity, atrophy, and white matter integrity. Neurology, 2012; 79 (17)
Rottensteiner M, et al. Physical activity, fitness, glucose homeostasis, and brain morphology in twins. Med Sci Sports Exerc. 2015 Mar;47(3):509-18.