Exercise is the closest thing to an anti-aging pill that exist.people who are physically fit, eat a healthy, balanced diet, and take nutritional supplements can measure out to be ten to twenty years biologically younger than their chronological age (Goldman & Klatz, 2007)
If you are a sedentary person, any regular exercise of moderate intensity-even if it's mowing the lawn, gardening, or climbing the stairs-will allow you to live longer. even if you're sixty or seventy, it's important to realize that it's never too late.
The CDC and the American College of Sports Medicine recommend that you exercise thirty minutes a day in addition to your normal activities-and it doesnt have to be thirty minutes consecutively
-Brisk walking, cycling, swimming, racket sports, housecleaning are some of the moderate-intensity physical activities recommended.
Before beginning regular exercise program, we recommend you determine your target heart rate first, so that you know your aim and your limit
Generally, you should aim for raising your heart rate during exercise to about 70-85% of its maximum capacity
Substract your age from 220 and multiply the result by 0.70 (or 70%), then also multiply the result by 0.85 (or 85%).this is your target heart rate zone.
For example, if you are 40 years old, your maximum rate is 220-40=180. your target heart rate zone, is then 70-85% of 180 or 126 to 153
You should aim for raising your heart rate and keeping it there for thirty minutes at a time, for a minimum of about two hours a week.in other words, you are looking for four half-hour sessions of vigourous exercise per week