According to a new study involving a group of active septuagenarians, the developed muscles and overall physical outlook of older men and women who have stuck religiously to their fitness regimens for decades are indistinguishable in many ways when compared to those of healthy millennials in their twenties. The study goes on further to claim that these active men and women possess superior aerobic capabilities than most people within their age group, which essentially made them thirty years younger biologically than their actual chronological ages.

No one can escape the ageing process — we are literally ageing with every breathing second. As such, it is unsurprising that many of us are more consciously gaining interest on what to expect from our bodies as those valuable seconds tick by and the subsequent years begin to mount.

Ominously, data statistics and medical observations seem to suggest that elderly people around the globe often experience ailments, dependence and fragility. However, there have been several positive indications from numerous studies that physical activity can potentially alter how we age, gracefully or not. These studies have revealed that older but active athletes, despite passing their prime, boast better cognitive health, stronger hearts, enhanced immune system and more quality muscles as opposed to those of the same age but are leading a conversely opposite, inactive lifestyle.

And so, if you are still wondering, the myths and legends are true — in order to celebrate health, you have to shape up and sweat up a storm because you either move it or lose it. Today, we share with you the science that can help you achieve your fitness goals, regardless of whether you are slimming down, toning up or to simply boost your mood.


Work Out At Least Thrice A Week

Yes, you heard us right. Working out once or twice a week simply does not cut it if you are looking for a sustainable, long-term health benefit. In order to achieve maximum results from your workouts, you need to get in and grind it at least three to five times a week. Rest assured we are not making this up simply because more is better. On the contrary, a new study that is recently published in the Journal of Circulation of the American Heart Association indicated that the best results for heart health were garnered when participants immersed themselves in fitness regimens of up to four or five times a week.


Try Working Out in The Morning

A couple of fitness studies have suggested that squeezing in a workout or two first thing in the morning before you kickstart your hectic day may help accelerate weight loss by tuning the body to zap more fats throughout the course of the day. Having said that, some of you may not have the luxury of time in the mornings, especially when the responsibility of preparing breakfast and getting the children ready for school rests completely upon your shoulders.

To all the busy mommies out there, take heart! The best alternative time for a workout is essentially anytime that allows you to slot it your exercises most conveniently and consistently. Ultimately, the main goal is to turn physical fitness into a daily routine. As such, if the only time available for you is after you put your children to sleep, then stick with it, even if it means executing stationary squats in your living room. If you are someone who enjoys her morning run and can seemingly make time for that, then pursue your good health in the mornings. Remember, there is no right or special timing to clock in an exercise. The key is to get in the groove and don’t put off feeling good.


Throw A Variety of Exercises into The Mix

You may have encountered fitness wannabes who insist that you clank those weights in the gym to convert your fats into muscles. The truth of the matter is, it is impossible to turn fat into muscle. Science has exposed that fats and muscles are two separate tissues — meaning the two cannot convert into the other even if you produce a bucketload of sweat in the grandest gym. Muscle tissue can be found throughout the body. The adipose (fats) tissue, on the other hand, is located under the skin, sandwiched between muscles and around internal organs such as the heart.

So physiologically, weight training affects the muscle tissue surrounding the fat tissue and does not convert the latter to the former. That is why experts strongly encourage the combination of a variety of strengthening and cardio exercises in your fitness regimen so that your body can effectively build muscle and slim down at the same time.


Losing Never Felt So Good

Winners never quit, and quitters never win. Regular exercise not only rewards you with a better physique at present, but it also creates a reserve of good health that may be able to slow down the signs and symptoms of ageing.  Who knew losing can make you feel this good!