Secret Exercise Tricks for Reshaping Your Body After 50.

Fat Loss

Consider this new study published in Clinical Endocrinology before you dismiss the concept of attaining the body you've always desired at age 52 or 58: Scientists came to the conclusion that senior age is not a barrier to weight loss. According to the findings, many persons aged 60 and over were able to drop more weight than younger participants on the same weight loss regimen.

There are several reasons to continue exercising regardless of your age. The particular enzyme (NOX-4) that is mostly responsible for exercise's metabolic health advantages in older persons has been identified in new, significant study published in Science Advances. Scientists believe that drugs will one day be able to activate the enzyme, but for now, you'll simply have to work up a sweat!

Indeed, it would be difficult to argue with a straight face that stagnation is a better option in old age. Humans physically evolved from apes to be considerably more active and live substantially longer lives, according to a study published in the Proceedings of the National Academy of Sciences done at Harvard University. To put it another way, being active in old age is a uniquely human feature, and it's a significant reason why our species has such a long lifespan to begin with.

"It's a common belief in Western society that as we become older, it's natural to slow down, do less, and retire," says Harvard evolutionary scientist Daniel E. Lieberman, main research author. "Our message is the opposite: being physically active becomes even more vital as we age." The main factor to remember is that humans developed to be active all of our lives. To age gracefully, our bodies require physical exercise."

You can't go wrong with moderate-to-vigorous activities like jogging or HIIT if you're over 50 and seeking to remodel your body via exercise and greater physical activity. However, there are always a few extra methods or "hacks" you may include into your daily routine to help you achieve your fitness objectives. Continue reading to find out more, and then check out Exercise Mistakes That Can Shorten Your Lifespan.

• Chewing gum

This suggestion may appear to be too good to be true, but who are we to question science? According to a research published in the Journal of Physical Therapy Science, chewing a piece of gum while exercising is enough to increase calorie burn. More calories expended equals more fat reduction potential and a smoother route to a better physique.

So, why can something as seemingly little as a piece of gum aid in the improvement of workouts? Chewing gum raises the heart rate, according to studies. A quicker heartbeat means more blood and oxygen reach your muscles, which means more fat is burnt.

Even better, research participants who chewed gum while walking raised their overall step count by walking at a quicker rate, covering larger distances, and walking at a faster pace. Chewing gum during a normally moderate activity, such as a stroll, is a terrific method to get even more fitness benefits and increase the calorie-burning intensity without having to work out harder.

"Chewing gum chewing while walking has an impact on a variety of physical and physiological processes in both men and women of all ages. Gum chewing while walking increased the walking distance and energy expenditure of middle-aged and older male participants in particular, according to our findings "The researchers have written an article.Related: The Worst Lifestyle Habits That Make You Feel Older, According to Science

• Don't put up a fight when it comes to resistance workouts.

Many readers who want to improve their appearance are probably after six-pack abs and a lower waist size. While aerobics are an important component in achieving a slimmer appearance, resistance activities that build and maintain lean muscle are also crucial - especially for seniors. Our metabolism slows as we become older, which is why it's normally more difficult for elderly people to lose weight.

Numerous studies have shown that a healthy resistance training routine may significantly increase metabolism, making it simpler to lose weight. Furthermore, other study reveals that focusing primarily on food and exercise while attempting to lose weight might actually lower the metabolism. The more muscle you have, the more calories you'll burn, therefore resisting resistance workouts is the last thing you want to do while starting a new fitness adventure.

This study endeavor published in Obesity supports the relevance of maintaining muscle mass when changing one's body. A combination of weightlifting and dieting helped a group of older individuals lose more weight than a combination of exercise and dieting, according to researchers. Furthermore, individuals who merely did cardio ended up losing a lot of important muscle along the road.

Also, don't believe the myth that the weight room is exclusive for men. Resistance training help older women equally as much as older males, according to a research published in Sports Medicine. Of course, there are certain distinctions between the sexes. "Higher intensity workouts for older men could enhance their absolute upper and lower body strength," says principal research author Dr. Mandy Hagstrom. "However, to develop their relative and absolute lower body strength, older women may benefit from larger overall exercise volumes—that is, more weekly repetitions."

• After your workout, relax with a massage.

Numerous scientific studies show that receiving a soothing massage after an exercise puts our muscles and bodies in the greatest possible condition for a speedy, complete, and overall more effective recovery. With less discomfort and a faster recovery time, you can get back to training and reshaping your body as soon as possible.

Following a bike ride, a group of bikers had one leg massaged for 10 minutes, according to this study published in Science Translational Medicine. Surprisingly, the massaged legs exhibited evidence of decreased inflammation and increased mitochondria (which aid in post-exercise recovery) on a molecular level. We all think of fitness as something that happens just at the gym when we're sweating, yet the majority of strength gains and body changes occur in the hours following a workout, while we're resting. Massage can assist in the rehabilitation and regeneration of fatigued muscles and joints.

A second research, this time published in Science Translational Medicine, reached identical results. Researchers gave damaged leg muscles in mice a precise massage, and the muscles healed considerably faster and stronger than those that were not treated. So, if you strain yourself while working out, a visit to your local masseur may be extremely beneficial.

Even if you don't work out, a massage may help you reach your fitness objectives by relaxing your muscles. Even if you haven't worked out before, a massage can assist increase blood flow and muscular tightness, according to a research published in Archives of Physical Medicine and Rehabilitation. "The massage-only control group showed essentially equal levels of improvement in circulation as the exercise plus massage group," says Shane Phillips, associate professor of physical therapy at the University of Illinois at Chicago and research leader.

• Try gardening.

Finding methods to exercise without really exercising is an important part of altering and sustaining one's relationship with fitness. Gardening is a wonderful pastime that may assist you in changing your physique while also allowing you to appreciate some outdoors and greenery!

Did you know that gardening burns about the same amount of calories as working out at the gym? According to a study published in Public Health Nutrition, this is correct. It may take a while to realize, but gardening is more difficult than it appears. It necessitates physical strength as well as good hand-eye coordination. Raking, excavating, and mowing have been identified as especially difficult and beneficial in terms of calorie burning by researchers.

In this study, gardening was found to assist a group of elderly women improve their general strength, muscular mass, and waist circumference. Gardening also promotes a better body image, according to a research published in Ecopsychology.

Fat Loss