5 Exercises That Reverse Aging

Anti-aging products and services are part of a growth industry in the U.S. and around the world, with the global market valued at more than $260 billion a year. Botox treatments alone have soared by some 700 percent over the last two decades, according to the American Society of Plastic Surgeons.

What’s behind the trend, of course, is a desire by many aging baby boomers to look and feel younger. And, as the statistics show, many people are willing to pay big bucks to do so. But Dr. Brett Osborn, one of the nation’s leading neurosurgeons and wellness experts, has come up with a better way to turn back the clock on aging that doesn’t rely on expensive pills, potions, or cosmetic procedures.

In his new book, “Get Serious, A Neurosurgeon’s Guide to Optimal Health and Fitness,” Dr. Osborn outlines a simple five-step fitness program that reverses aging by building muscle, which he calls the key to health and longevity.

“Our ability to fight off disease resides in our muscles,” says Dr. Osborn, a New York University-trained board-certified neurological surgeon with a secondary certification in anti-aging and regenerative medicine. “The greatest thing you can do for your body is to build muscle.”

Dr. Osborn states, Health standard exercise recommendations place too much emphasis on cardio and aerobic fitness and not enough on building muscle strength.

“I believe whole-heartedly that strength training should be emphasized in one’s training regimen, relative to cardio or endurance-type work,” he says. “It’s not an either-or; you should be good at both. But if I were to be good at one I would absolutely try to pack as much muscle as possible on my body.”

He explains that muscle is the “fat-burning furnace” of the body. Building muscle also improves metabolism and insulin sensitivity and reduces the risk of developing diabetes and other diseases promoted by inflammation.

“It exerts anti-inflammatory effects on the body,” he adds, noting “the vast majority of … age-related diseases – cancer, diabetes cerebrovascular disease, Alzheimer’s disease, coronary artery disease, heart attack, stroke, etc. — these are all inflammatory diseases.”

  

Fat, on the other hand, plays a “sinister role” in the body, secreting hormones and other chemical substances known as cytokines that dramatically increase inflammation and boost the risks of developing diabetes, heart disease, stroke, and high blood pressure.

“All of the age-related diseases — all of them — have a very very very substantial inflammatory component or inflammatory underpinning. So if we reduce the amount of fat in our body, we reduce the potential output from the fat …So the less fat, the less bodily inflammation, the less aging.

He cites a 19-year study of nearly 9,000 men — ages 20 to 80 — published in the British Medical Journal that found those with the most muscular strength tended to live the longest.

He adds that the goal of his program is not necessarily for weight loss.

“You will in all likelihood be heavier if you start lifting heavy weights…because fat is much less dense,” he notes. “But don’t look at the scale, just pay attention to your waist, see how your pants are fitting.”

Dr. Osborn identifies five back-to-basics exercises he describes as “the pillars of a solid training regime.”

No. 1: The squat. This full-body exercise generates “a robust hormonal response as numerous muscular structures” are used during the movement, including legs, abs, and biceps. Standing erect then repeatedly squatting, with a weight on your shoulders, can lead to significant muscle growth, he says.

No. 2: The overhead press. This exercise — which involves raising a barbell over your head while standing — works the shoulders, arms, chest, lower back, as well as the lower body.

No. 3: The deadlift. Lifting a barbell from the ground — keeping the back straight and emphasizing the leg muscles as you stand from a crouched position, holding the weights in front of your body — is a powerful way to strengthen the hamstrings, buttocks, back, and quadriceps. Deadlifts are considered by some to be the most complete training exercise, Dr. Osborn notes.

No. 4: The bench press. Pressing a barbell toward the ceiling, while lying on a bench, targets the chest, shoulders, and triceps, but works the entire upper body.

No. 5: The pull-up/chin-up. These two exercises build the muscles of the upper body in different ways. A pull-up is done with hands gripping over the bar; a chin-up is with hands gripping under the bar. It’s also been called a “man’s exercise, which is nonsense,” he says, noting men and women alike can perform and benefit from these pillar exercises.

“All of those exercises work all of the muscles of your body to a great degree,” he says. “Some work the upper body a little more than the lower body … but I can tell you that when you do those exercises you will feel them everywhere.

“It’s a basic system, basic movements, nothing there is fancy. There are no gimmicks, there are no tricks. There are no fancy machines and it works the body comprehensively, biochemically. And that’s what’s really most important … If you make your biochemistry right — you optimize your biochemistry — you’re going to reduce the incidence of any of these age-related diseases.”

Originally Published: Newsmax.com: By Nick Tate

Regenerating Telomeres:

Telomeres are an essential part of human cells that affect how our cells age.
Telomeres are the caps at the end of each strand of DNA that protect our chromosomes, like the plastic tips at the end of shoelaces.
Without the coating, shoelaces become frayed until they can no longer do their job, just as without telomeres, DNA strands become frayed and damaged and our cells are unable to do their jobs.

Regenerating Telomeres:
Telomeres are an essential part of human cells that affect how our cells age.
Telomeres are the caps at the end of each strand of DNA that protect our chromosomes, like the plastic tips at the end of shoelaces.
Without the coating, shoelaces become frayed until they can no longer do their job, just as without telomeres, DNA strands become frayed and damaged and our cell are unable to do their jobs

New research out of Arizona State University has discovered new critical information on the highly important steps in the telomerase enzyme catalytic cycle.

Each time a cell divides, the telomeric DNA shrinks, and eventually, it will fail to secure the chromosome ends. This continuous reduction of telomere length functions as a “molecular clock” that counts down to the end of cell growth. This diminished ability for cells to grow is strongly associated with the aging process, with the reduced cell population directly contributing to weakness, illness, and organ failure. This is how aging happens.

How To Lengthen Telomeres:
Research has shown that Exercise can reverse telomere shortening by nine years.
A recent study followed 5,823 adults and compared leukocyte telomere length between three groups: those who are physically active, moderately active, and those who are sedentary (2). Leukocytes are an important class of immune cells. The study controlled for multiple demographics and lifestyle variables that may affect the relationship between physical activity and telomere length.

The High activity group had a biological age advantage of about 9 years compared to the Sedentary group, 8.8 to the Low activity group, and about 7.1 years to the Moderate Group.

Even marathon runners appear to have longer telomeres.

One study found that marathon runners and triathletes in their fifties had the chromosomes and telomeres of twenty-year-olds. (3) These athletes ran about 50 miles a week for about 35 years.

If having longer telomeres can keep you from aging, then exercise is an effective anti-aging tool.

Foods that Lengthen Telomeres:

The best foods that help telomeres are whole food plants. particularly those that are rich in colors, such as berries and green leafy veggies

Here are just a few:
Flaxseed
Spinach
Mushrooms
Berries
Oats

Its important that these foods are most effective if they were grown organically.

Recommended Books:

Look Younger Live Longer
Anti-Aging Nutrients
Aging Backwards
7 Years Younger

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For More information on the latest research on anti-aging, please visit our bookstore. Click here

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