How To Detect And Prevent The First Signs Of Aging
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When we talk about aging, the first thing that comes to our minds is the skin that’s lost its youthful luster. Aging is a bit more than that though. The first sign of aging you experience is not going to be wrinkles in the corner of your eyes. It’s going to be the flexibility of the muscles in your back!
Unlike the appearance of wrinkles and other conventional signs of aging, which can only be delayed, the deterioration of your back muscles can actually be prevented. Just read on and we will show you how to prevent this sign of aging. But first, allow us to enlighten you on how you can detect if the muscles of your back are becoming old.
The How, Why, And When Of Aging Back Muscles
Aging of the muscles denotes an increase in their rigidity (1). Your muscles feel less toned than they used to, contributing to your weakness. Medical experts recommend regular exercise if you wish to slow down the aging process of your muscles and stay younger for longer. The kind of workouts that can help include a lot of weight training and stretching. Although something as simple as walking can also be of great help.
That said, the age at which the aging of your back muscles generally starts is in your 40s (2). This is a sign of aging that appears way later than those on your skin such as dullness and wrinkles. But that’s not the case in this day and age.
You see, in today’s world, most people are required to sit at halogen-lit desks for more than the better part of the day. This activity (or lack of it rather) can increase the strain on your back and make you a victim of aging back muscles way sooner (3). A poor posture coupled with an uncomfortable chair and the use of very heavy weights when exercising can make your back significantly weaker.
Yes, even exercising the wrong way can be a contributing factor to the premature aging of your back muscles. Despite several researchers proving time and again that a sedentary lifestyle can reduce the strength of your back and your body overall, the wrong exercises can make things worse (4).
Your exercise needn’t be super strenuous for you and your muscles to be healthy. Exercises such as jogging or brisk walking for half an hour should be enough to keep your back muscles in top shape!
Moreover, you can prevent any kind of exercise-related injuries by opting for workouts that suit your age, health condition, and body type. You could consult both your doctor and trainer to come up with an exercise plan that is perfect and safe for you. Besides, a round of warm-up before exercising can greatly reduce the risk of injuries.
Exercises To Strengthen Back Muscles And Prevent Aging
If you start young, there are plenty of exercises you can do to keep your back from bending and aching sooner than it should. Here are 5 of them you can try-
1. Stand with your knees slightly bent with dumbbells in your both your hands. You should be able to handle the weight. Now bend at your waist towards the front with your arms stretched downwards right in front of you. Lift your arms till your chest so that your hands almost touch it, breathing in. Hold for one second and get back to the original position, breathing. Repeat 15 such reps.
2. Place your right palm and knee on an exercising bench and hold a dumbbell in your left hand. Your arms should be straight at this point. Now slowly bend your left arm till your fist comes in contact with your belly. Hold the position for a second and return to the starting position. Do 15 reps and then switch hands for another 15 reps.
3. Get on your knees and palms on a yoga mat. Your arms should be straight and your thighs should form a 90-degree angle. Now raise your left leg and your right straight so that they are in the same line. Move slowly in position for a few seconds and repeat 10 times. Switch legs and hands for the next set.
4. Lie on your belly on a yoga mat with your arms by your side and your toes pointing outwards. Raise your chest and your head upwards in a slow manner and then slowly bring them down. Repeat 15 times.
5. Laying on your tummy on a yoga mat, bring your arms in front of you. Now raise them as you raise your chest and head upwards slowly. Repeat 15 times.
Aging is not just restricted to your skin. Your body goes through a lot of negative changes as you grow older. The only way you can prevent or at the minimum delay them is by maintaining a healthy lifestyle.
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