Unfortunately for us, we can’t run away from aging. In fact, the second we’re born every day of every second we are no longer new and our fate of aging creeps nearer. The phenomenal fantasy of the fountain of youth could have fooled me at one point, to go and hopelessly search for it but I’ve come to realize it just doesn’t exist. Although we can’t stop aging there is definitely ways you can be more in control, like choosing a healthier lifestyle with plenty of nutrient diets and a lot more exercise.

It’s time to face your fears, one of the most important changes you should be making to your new and healthier lifestyle is filling your plate with as much fruit and vegetable as possible.

What you need:

• Whole grains
• Fruits
• Vegetables
• Whole grains

Why are is this diet good for me?

The benefits of these ingredients is the compounds inside help defend against you against the conditions that you will face the older you get.

What problems will come with aging?

• High blood pressurre
• Heart disease
• Blindness and deafness
• Arthritis
• Diabetes
• Osteoporosis

Exercising Regularly

Once we hit a certain age, we all know how difficult burning calories becomes, eventually we even lose muscle. Try and fit in at least half an hour of exercise 3 times a week, it doesn’t have to be anything of high intensity but you do need to get your heart pumping. You must work off any extra pounds you might be carrying around with you to ensure you limit any chances of growth in high blood pressure, heart disease and even in some cases cancer.

However, if you’re someone who hasn’t exercised in a while it doesn’t matter. As long as you decide to start and stay consistent it will help prevent so many problems one of such being diabetes whilst at the same time helping you burn tones of calories, keeps you busy and away from stress. No matter the age, the more we exercise throughout the day the more peaceful our sleep will be at night.

The Importance of Vitamins.

• Vitamin D – Egg yolks, milk and fish
• Calcium – Orange juice, fish, low fat dairy / vegetables, broccoli
• Vitamin B12 – supplements and also cereal

Important.

Some amount of alcohol helps safeguard you from heart disease however too much can harm the effectiveness of the medication you take.

Sometimes it’s not just about the cardiovascular exercise, equally the amount of effort you put towards cardio should also be placed onto strength training. The idea of strength training your core shouldn’t make you feel exhausted, instead you should look forward to the mixture of exercise routines that are available.

Things you should know:

• Whilst side crunches target your obliques, standard crunches help strengthen your rectus abdominis. Ensure you know what exercise does what for your body.
• Just doing crunches alone won’t give you those abs you’ve been dreaming of, you must participate in cardio exercise and most importantly change your diet completely.

Suggested Routines for Abs

Standard Crunch

Step by Step :

1. The basics of exercise for abs, for a standard crunch you need to lie down on your back with knees bent.
2. Place your hands behind your head.
3. Whilst doing this routine you should never pull your neck up with your hands.
4. Contract your abs and lift your head and shoulder blades off the ground.
5. Your neck can curl slightly, however it shouldn’t strain toward your chest.
6. As you lower back down your head should hover just off the ground.
7. Repeat.

Weighted Crunch

Step by Step :

1. Lay on your back with knees bent.
2. Hold a weight of your choice but preferably light at the center of your chest.
3. Curl up without letting your chin touch your chest.
4. Lower back down with control for one rep.

Reverse Crunch

Step by Step :

1. Lay on your back.
2. Hips and knees bent at 90-degree angles.
3. You shins should be parallel to the floor.
4. Place your arms alongside your body, palms facing down.
5. Contract your lower abdominal muscles to lift your butt and lower back off the ground.

Bicycle Crunch

Step by Step :

1. Lay flat on your back with hands behind your head.
2. Contract your lower abs to raise your legs a few inches off the ground.
3. Twist your torso and bend your left knee so that your right elbow crosses your body and reaches toward your left knee.
4. Switch and twist to the other side so that your left elbow reaches toward your bent right knee.
5. Continue alternating sides without tucking your chin toward your chest.

Full Sit-Up

Step by Step :

1. Lay on your back with your knees bent.
2. Keeping your feet solid to the ground.
3. Lift your body up into a sitting position.
4. Make sure you don’t let your chin tuck into your chest.
5. Only use your abs to pull you up to a seated position.
6. Lower your body back down and repeat.

Reverse Crunch Pulse

Step by Step :

1. Lay on your back with your legs up in the air.
2. Keep your arms down along your side with palms facing down.
3. Squeeze your lower abs.
4. Raise your glutes and lower back off the floor.

V-Ups

Step by Step :

1. Lie on your back.
2. Arms can either be by your side or above your head.
3. Engage your core and lift both your torso and legs straight off the ground.
4. Touch your toes if it helps.
5. Keep your core tight and your legs straight.

Wondering how working out as a couple might work in the real world, especially when you’re both at different fitness levels? 

Sign up for a class together.

While a class like salsa dancing is perfect for couples, other classes will work just as well. Consider trying something new that interests you both: martial arts, an indoor climbing clinic, yoga, adult swim lessons, attend the gym together or other sports of your choosing.

Take part in cardio activities.

Do cardio that allows you both to work at your own intensity level. Group classes like Spinning allow each participant to cater the workout to their fitness level, meaning that you both get the workout you want easy, challenging, or somewhere in the middle.

Gym together.

Do cardio side-by-side. At the gym, simply pick two cardio machines next to each other and work towards your individual goals. You’ll be together but can each work at your own speed, intensity, incline and resistance level.

Bonding outdoors.

When walking or jogging outside, try intervals. If you are a slow jogger and your significant other is faster, intervals will be perfect for both of you. Work at one partner’s faster pace for a few minutes, and then recover at the other person’s slower pace. Intervals are also a great way to improve your fitness level and speed over time.

Strength Training.

When strength training at the gym, “work in” with one another between sets. About 60 seconds of rest between sets is beneficial anyway. So while you rest, your partner can complete one set of the exercise. Switching the weights to your own level is quick and easy to do on most machines.

The great outdoors.

Create a more active lifestyle together by picking up new hobbies. Consider hiking, canoeing, tossing a football, recreational cycling, rafting, camping, and just enjoying a nice, leisurely walk at the end of the day, all of these beat an evening in front of the TV.