Vitamin E, oil based antioxident that is a moisturiser
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Alpha Hydroxy Acids (AHAs)
Includes lactic, citric, malic, glycolic and tartaric acids.These acids are a natural derivative of fruit such as apples and grapes, sour milk, wine or sugar cane or can be synthetically made. Brighten the complexion by peeling off the dead top layer of skin and speeding up cell renewal. They are sometimes too harsh for sensitive
skins but there are new brands of cosmetics which now use very small quantities. A sunscreen should be worn when using AHAs as it makes the skin more sensitive to sun.
AHAs work on the skin by breaking down the dead skin cells to reveal smoother and newer skin. They may be too harsh for
sensitive skins and an alternative is beta-hydroxy acids such as salicylic acid which is kinder to the skin.
Examples of AHA creams on the market: Aveda Bio-Molecular Recovery Treatment, Vichy LumiActiv, Gatineau Strategic Jeunesse Intensive Wrinkle Treatment, Yves St laurent Fruit Jeunesse, Estee Lauder Fruition Extra, Estee Lauder Re-Nutrive Intensive Lifting Cream.
An alternative to surgery
Comeceuticals – the new Skin Elixirs
Discoveries made by dermatologists whilst treating serious skin diseases and burns are being utlised in the fight against skin ageing. This has resulted in a new generation of skincare creams known as cosmeceuticals many made by US-based companies and so-called because they bridge the gap between cosmetics and pharmaceuticals.
Many of the ingredients in cosmeceuticals are not new but scientists have been able to exploit new technologies to deliver them deep in living cells. Many of these elixirs are the same ones that we need to take as supplements or contained in elixir foods. Newer ones are artificial antioxidents which the manufacturers claim are far more powerful than natural substances.
The increased effectiveness of these new creams means that cosmetic surgery should be the treatment of last resort for ageing skin. Most of these creams aim to repair the damage caused by free radicals, the unstable molecules, that ravage cells and cause age-related damage.
The secret of keeping your skin at its best whatever your age is to be healthy on the inside and outside. The use of topical elixirs should be combined with a diet containing a high-level of antioxidents both from food and supplements, as well as a positive lifestyle that assists you in living life to the optimum. It is worth considering seeking the advice of an anti-ageing specialist doctor who can advise you on diet and supplements in conjunction with your skin-care regime. An anti-ageing specialist can determine what nutrients you lack from a series of special blood tests and make recommendations on supplements and dosage. A list of anti-ageing specialists is contained on this web site.
Some of the key antioxidents to look out for in skin creams and lotions are: Alpa and Beta Hydroxy acids, Vitamin C Ester, Vitamin E, Alpha Lipoic Acid, DMAE and Idebenone. The top brands containing antioxidants are listed below:
SkinCeuticals www.skinceuticals.com
SkinCeuticals has a range of products, man of which are aimed at protecting the skin from environmental damage. It recently launched a new product, CE Ferulic which the company claims is a revolutionary new antioxidant that delivers 8 times the skins natural protection against photo-ageing. The lotion contains 15% pure L-absorbic acid and 1% alpha tocopherol, with ferulic acid, and vitamins C and E.
Doctors Dermatologic Formula www.ddfskincare.com
DDF specializes in both restorative and preventative skincare. The DDF has creams for five specific skin problems acne, sensitive, ageing,hyperpigmentation and environmentally damaged. The company was founded by New York-based dermatologist Dr Howard Sobel MD, PV FAACS.Dr. Sobel combines modern technology with twenty years of experience. Originally developed for professional/dermatologist use DDF blends proven dermatologic ingredients with holistic bio-actives from marine, herbal and botanical sources.
Juvena – www.juvena.ch
Switzerland’s Juvena International, the manufacturer of one of the worlds most expensive brands La Prairie, recently launched Juvedical, a three-product skincare line that employs the same technology used to help heal the skin of burn victims at the Hopital Edouard Herriot in Lyon, France. The manufacturers say that the serum and night cream help skin cells regenerate. A consumer test, after four weeks of regular use is dramatically improved skin clarity (up to 70 per cent improvement) as well as reduced redness (up to 84 per cent improvement).
MD Formulations www.mdformulations.com
In the US, San Francisco-based MD Formulations Critical Care Skin Repair gel which soothes irritated skin has serious medical technology behind it. The gel contains superoxide dismutase, a synthetic replication of anti- oxidation enzymes found naturally in the human body, which was initially developed by drug companies to speed wound healing. In the Critical Care Skin Repair gel it is used to protect skin from the environment. The company carried out a six-week clinical study of 21 women with moderate to severe Rosacea who were then treated daily with MD Formulations Critical Care Skin Repair kit. The test measured a 29 per cent reduction of redness and a 31 per cent improvement in overall appearance of the facial skin. It also has a special anti-ageing line. The Vit-A-Plus Night Recovery complex contains Vitamin A, salicylic and glycolic acids and works overnight to refine and renew the skin surface.
3Lab www.3Lab.com
3LAB worked with two cosmetic chemists and a dermatologist to create their own unique skin line. 3LAB embodies a blend of science and pure nature. The entire line is rich with antioxidants along with innovative ingredients to increase product performance, such as the anti aging complex (Co-Q10, DMAE, Alpha lipoic acid, Vitamin E, Ester C and Seaweed Extracts) that is used in The Perfect Cream. 3LAB products are all about helping the skin to function better and to protect it from free radical damage
Peter Thomas Roth – www.peterthomasroth.com
A comprehensive range of creams for several conditions, including anti-ageing. The C0-Oxygen Q-10 Wrinkle Repair cream is a greaseless, fragrance-free, oxygen cream enhanced with salicylic acid and anti-oxidant co-enzyme Q-10, vitamin C and micellized vitamins A & E for all non-sensitive skin. Gives the skin a polished, rosy glow. Helps restore lost nutrients to skin compromised by the ageing process and environmental factors caused by depletion of co-enzyme Q-10 levels as we age. Replenishes vital co-enzyme Q-10 to help diminish the appearance of fine lines and wrinkles, including crow’s feet, frown and laugh lines. Hydrogen peroxide revitalizes dull, congested skin by oxygenating and plumping up surface cells and helping to declog pores.
Dr Jean Louis Sebagh
Dr Jean Louis Sebagh, a French cosmetic surgeon who first helped popularise Botox injections. He has now launched a skincare range with a form of powdered vitamin C as its cornerstone treatment. The innovative pure vitamin C powder cream which is indicated for the prevention and treatment of skin aging. The product comes in a test tube marked with five 1.95gm doses which are applied on a puff and then gently tapped onto the face. Dr Sebagh claims that this formulation is the best way to overcome the stability problem of the absorbic acid molecule.
Danné Montague King – www.dannemking.com
Dr Danné Montague-King believes that amino acids and other proteins, co-enzymes and vitamins do work when formulated into a good delivery system, such as a transdermal-type cream. His favourite ingredients include ascorbic acid combinations for collagen production via the fibroblast cells, and a yeast cell wall extract called beta glucan. Beta glucan has been used to heal burns and doctors say that healing occurs within a few hours.
Dr Des Fernandes www.environ.co.za / www.shirnelclinic.com
Dr Des Fernandes is a prominent Cape Town plastic surgeon, who has a particular interest in anti-ageing. His own range of products Environ® is a leader in skin care.
The main active ingredient of Environ ist Vitamin A and anti-oxident vitamins C, E and beta-carotene. There is also a range containing AHAs for particular use in treating sun damaged skin.
Dr Nicholas Perricone – www.drperricone.com
American dermatologist Dr Nicholas Perricone, whose anti-ageing expertise is based on treating patients both with diet and skincare preparations. His skincare range has products with vitamin C ester, alpha lipoic acid and DMAE, an antioxidant that tightens the skin. He is also the author of several books on skin, The Wrinkle Cure, The Acne Prescription and the Perricone Prescription.
He describes his DMAE ingredient as the magic bullet for great skin tone, keeping your face firm and contoured. He claims that, over a period of six to 12 months, it has achieved the same effect as Botox – in a more natural way.
Patrick Bowler/Cosmeceuticals
Professional skincare Cosmetic doctor Patrick Bowler became interested in professional skincare preparations that could help patients at his dermatological practices in London’s Harley Street and Brentwood, Essex. Research led him to America and the MD Formulation alpha hydroxy acid-based range. Eventually, he became distributor for the UK-made products, setting up Cosmeceuticals – a company name that recognised the links between cosmetics and medically-inspired pharmaceutical preparations.
He had now developed his own range under the name Vitage, that includes products he has named “superceuticals” because he believes they take skincare ingredients another step forward in their efficiency. The Smooth Lines and Even Tones preparations work because of the Idebenone ingredient, which he describes as one of the most potent anti-ageing cell protectors ever discovered. It is a synthetic antioxident. Studies of the ingredient, presented at the American Academy of Dermatology showed it to be more powerful in the prevention of free-radical damage, photo-ageing and wrinkles than any other available antioxidant including vitamins C, E and Co enzyme Q10. It also plays a valuable role in minimising irritation from retinoids as well as alpha and beta hydroxy acids.
Idebenon has been used in Europe as a treatment for Alzheimer’s disease and as a medium for preserving organs to be used in transplant surgery. Patrick Bowler has this new “superceutical” ingredient exclusively in the UK for his Vitage range, which he describes as treating oxidative stress and creating a new science of ageing.
Albert Laportes Parfaits de Gernetic www.gernetic.com
This is the new range from French biologist, Albert Laporte, and is based on cellular therapy. The concentrated Repairer uses microsomes – just one micron in size – to deliver DL-alpha-tocopherol acetate and vitamin E ingredients for a slow diffusion through the skin; Time-Defying Cream has minerals and peptides synergised with vitamin B3 and a marine oligosaccharide; and Youth Cream is a powerful cocktail of active nutrients, with revitalising and regenerative properties to combat ageing at the cellular level.
Alopecia
Genetic hair loss or increased loss (chronic telogen effluvium) can happen to both sexes but the incidence increases in women prior to menopause. Men loose hair from their temples and crown and this is known as male pattern baldness, while women are more likely to loose hair from front hairline.
Around 10% of women suffer from genetic hairloss prior to menopause, compared with 60% of men in their lifetime. Female hair loss can increase at menopause (menopausal alopecia) because of an increase in a type of male hormone, androgen, similar to testosterone (dihydrostestosterone -DHT) and the fact that the usual protection of female hormones decreases at this time. Anti-androgen therapy can help prevent further loss but is unlikely to restore new hair growth.
Underactive thyroid or hypothyroidism, related to autoimmune disease also accounts for hair loss problems in women under the age of 45 and the likelihood also increases at menopause. Stress makes these problems worse and can also be a direct cause.
About 50% of women have post-natal hair loss in pregnancy which returns to normal without intervention. HRT can cause loss, particularly if it contains androgenic progestin. Other causes are emotional shock and physical stress, such as a serious accident, a lack of sleep and rest, chemotherapy and radio therapy for cancer; certain drugs such as cortisone, sedatives, tanquillises, barbituates, amphetamines, antibiotics; immunisation – either in childhood or for holidays, yo-yo dieting, a poor diet, smoking, eating disorders, misuse of hair products such as colourants, central heating, pollution, drandruff-like conditions that affect the rate of shedding.
There are a number of over the counter preparations and natural remedies but these tend to work by improving the condition of existing hair and the scalp and are not necessarily successful in regrowing hair. For women these include Cyproterone Acetate (brand name Diane), Minoxidil (Regaine) and Spironolactone (Spiroctan, Diatensec). For men – Finasteride (Propecia), Minoxidil and Dutasteride (Avodart). Hair grafting can be carried out by a specialist surgeon using micro-grafting techniques. Cloned hair follicles which can also be surgically implanted may be available in the next few years. The Trichological Society – www.hairscientists.org has lists of specialists in all areas of hair care and health.
Healthy Hair
Healthy hair is as much about diet and environment as heriditary factors. Hair condition can deteriorate, for example, as a result of of iron deficiency. Iron absorption is also assisted by vitamin C and the amino acid lysine, which is also found in meat. Those who eat little red meat should consider taking a supplement. A variety of vitamins should be obtained by eating fresh fruit and vegetables. It is also essential to keep hydrated by drinking lots of water. A doctor should be consulted if any particular symptoms persist as these may suggest other health problems.
If you decide that you need an expert diagnosis then you should consider visiting a trichologist (trichos means hair in Greek). A trichological evaluation would include a full range of mineral and microscopic hair testing, nutritional guidance and referrals for medical testing. A good trichologist can tell all about your hair, what kind of hair loss you have, based on the stage of growth the hair or follicle is in at the time of loss or breakage. If necessary they will also refer you to a medical doctor.
If you’re interested in learning more about trichology, or finding a trichologist near you, check out these web sites:
The International Associaton of Trichologists
The Institute of Trichologists
The Trichological Society provides lists of practitioners in professions associated with hair and scalp health including chemists, hair restoration surgeons, homeopaths, medical herbalists, nutritionists, phsicians, trichologists and wig suppliers.
NEWS August 2008
Banishing Baldness?
Scientists are closer to discovering how human hair grows. Scientists at Stanford in the US, using mice, that a molecule, called laminin-511, sends a signal to cells urging hair follicles to grow.
Stanford lead researcher, Jing Gao, MD answers: “Now we have a signal protein that can support the microenvironment for hair development, and maybe also for hair renewal.”
This signalling protein may also play a role in how other body parts develop.
For the study, the researchers genetically engineered mice embryos so they lacked laminin-511.
As mammals develop, the molecule laminin-511 brings together two cell compartments of the skin, triggering a cascade of biological sequences that leads to the creation of hair follicles.
It may be possible to inject laminin-511 into the skin to promote hair growth. And if that happened it could be turned into a drug, according to an article pubished in the August 1, issue of Genes & Development.
Dentistry
Remember the condition of your teeth and mouth may be an indication of problems with your general health and you should see a doctor and/or dentist if symptoms persist.
Watch animations and read helpful information about dental treatments below. The animations which bring dental treatments alive to patients are by Medivision, the leading worldwide provider of aesthetic and dental animation to the medical profession – for more information visit the Company website at www.medivision.co.uk
Top Tips
* Consult your dentist/hygenist every three to six months
* Floss teeth each night
* Change toothbrush monthly
* Brush carefully
* Purchase an electric brush – they have a superior action on teeth and gums
* Invest in a Water-Pick to flush teeth clean
* Use a natural antiseptic mouth wash
* Give up smoking – not only does it contribute to bad breath and stained teeth and tongue but it also affects healing
* Drink plenty of water
* Ensure diet includes teeth-protecting nutrients
Gum Disease
Gum disease can shorten life expectancy: Nine out of 10 adults have some degree of gum disease, according to recent dental surveys. Inflamed gums are a powerful predictor of your odds of dying prematurely from heart disease and stroke.
German researchers recently discovered new evidence that middle-aged men with severe gum disease are four times more likely to have a stroke than their peers with healthier gums. American researchers have identified a similar link with heart disease – people with gum disease are almost twice as likely to develop narrowing of the coronary arteries supplying the heart.
The reason for the link remains unclear but it’s thought that inflammation in the mouth accelerates the formation of fatty deposits within arteries.
Doctors also believe that gum disease can increase the odds of developing diabetes and even bringing on premature labour. Pregnant women with severe gum disease are four times more likely to go into labour early.
Mild gum disease is often painless. Early tell-tale signs are redness at the gum margin (where the gums meet the teeth), and bleeding after brushing. More severe cases can cause obvious swelling of the gums, bad breath and loose teeth – one in seven of the population loose all their teeth before the age of 50 because of
gum disease.
The key to preventing gum disease is good dental hygene. You should:
Gently brush your teeth and gums twice daily, preferably with an electric toothbrush. Women are better at this: 80 per cent of women brush their teeth twice a day, compared with just 60 per cent of men.
Floss – generally only a fifth of Europeans do.
See the dentist regular. Go for regular check-ups. See the dentist annually, and the hygienist every six months.
Give up smoking. Smokers are four times more likely to have severe gum disease than non-smokers, a problem compounded by the fact that nicotine can mask the early signs of trouble (it constricts blood vessels, making bleeding less likely).
For more information, visit www.dentalhealth.org.uk
Alternatives to cosmetic surgery
Non Surgical Procedures – the alternative to surgery for the face and body
Warning: As with cosmetic surgery you should only have treatment by a professionally qualified doctor or an operative who has undergone training, has recognised professional qualifications and a successful track record in the area of expertise you require. The descriptions of services detailed here are aimed at informing you of options and choices and should not necessarily be considered as an endorsement or recommendation of individuals, organisations and treatments unless specified.
In the UK laser and intense pulse light hair removal and skin rejuvenation treatments can only be carried out by practitioners/clinics regulated by the Health Commission – always ask to see their certificate.
However Botox treatments need only be carried out under the “supervision” of a qualified doctor – in practical terms this means that the doctor may have written the prescription but the actual treatment might be carried out by a nurse or beautician.
The best advice is to seek out practitioners who have been recommended and who have an excellent track record on results.
The UK’s Department of Health has some useful online information, including questions you should ask your surgeon and a guide to procedures for anyone considering surgery. Here are links to their guides:
Considering Cosmetic Surgery?
Considering Non-Surgical Cosmetic Procedures?
A-Z of Cosmetic Procedures
Qualifications and What They Mean
There is also more useful information about procedures on the Which? magazine web site:
Which?
For the Face
The top five nonsurgical procedures are Botox, chemical peels, facial fillers such as collagen, hyaluronic acid and polymers; microdermabrasion and laser rejuvenation.
Books
The Commando Workout for a body like Halle Berry
Simon Waterson is an ex-commando who devised the diet and exercises for actress Halle Berry to get in shape for the latest Bond film, Die Another Day. He has now devised a fitness plan to suit people of all ages and fitness level Extracted from Commando Workout by Simon Waterson (HarperCollins £9.99)
Yogabeats
This is the brainchild of David Sye, one of the top-10 yoga teachers in the UK. Sye taught yoga to soldiers in Yugoslavia, using loud music to drown out the shelling. In London, he uses the same mix of yoga styles and club sounds in a stress-busting, beats-pumping sweatfest. Twist, stretch and chill.
Try the The Third Space (020 7439 7333, www. thethirdspace.com).
Bosu
A workout that is great for muscle conditioning, body awareness, alignment and co-ordination uses a Bosu (“both sides up”). It’s a dome-shaped rubbery surface (fab for toning abs), turn it over and it’s an unstable disc (perfect for honing balance and co-ordination). It’s used by personal trainers, or buy a Bosu and workout video from Physical Company ( £149.50, 01494 769222).
X-Press Workout
Fast fitness classes which includes a circuit, alternating strength training with cycling to give a fat-burning, muscle-toning hit. Fitness First health clubs (01202 845 000, www.fitnessfirst.co.uk)
Muay Thai
Muay Thai
Muay Thai is a full-contact martial art and includesskipping drills, shadow boxing and kicking, adding gloves, pads and punchbags as the class develops, until you’re ready for full contact. “The class is a mix of self-defence, cardio training and kick boxing,” says Shelly. Available at the Chelsea Club (020 7915 2200, www. thechelseaclub.com), membership only.
Bollywood/Bhangra
Bollywood/Bhangra
Indian dance inspired by the films of Bollywood is aerobic and toning. Bhangra is more vigorous.
Honey Kalaria’s Dance Academy
020 8590 8050
www.honeysdanceacademy.com
or
Pineapple Dance Studios
0207 836 4004
www.pineapple.uk.com
or
Honey’s Bollywood Workout (Momentum Pictures, £12.99).
Gyrotonics
The Gyrotonic “expansion system” houses hooks, ropes and pulleys to allow a full range of movement: to stretch and strengthen muscles and connective tissues and to mobilise joints. Invented by Juliu Horvath, a Romanian ballet dancer, inspired by yoga, ballet, gymnastics, swimming and t’ai chi. Pupils work on a one to one basis. For your nearest studio, visit www.gyrotonic.com. Beatriz Pascual offers
one-to-one classes at Natureworks, 16 Balderton Street W1 (0207 355 4036).
Zen Do
Zen Do (“the correct path”) was invented by Rafael Nieto, director of the new Karmaa Martial Arts Centre at London’s Camden Lock. It’s a blend of karate, oriental kicking, boxing and self-defence. Aficionados include Jonny Lee Miller, Jude Law and Sadie Frost. Available at the Karmaa Martial Arts Centre. T: +44(0)20 7485 7474, membership only, but introductory classes available. Also Pilates, yoga, ta’i chi and massage.
Yoga
Yoga is useful in helping to increase lung capacity but is not aerobic with the exception of ashtanga which fast-paced. Some yoga postures are weightbearing, but to maintain bone density, yoga should be combined with lifting light weights, and other bone-building exercises such as walking. Only burns 200 calories an hour but creates long, lean muscles and tones the abdomen. Good for flexibility. Thee exercise and philosophy of yoga helps reduce anxiety, depression and hostility, as well as boosting your mood and helping you to sleep better.
Cycling
Getting on a bike exercises the heart and lungs more than walking and avoids the impact of running. Although cycling on busy roads means you will be breathing in pollution. For best results, cycle for a 20-30 minutes, three or more times a week in fresh air. Helps maintain and build bone mass in the lower body but upper body will need weights work. Cycling burns 400 calories an hour on the flat and more on hills. It also tightens bottom, thighs and calves. There’s a risk of bulking up muscle (particularly the calves), so it may not be the best choice for a leaner, sleeker look. Upper body gets only a minimal workout. It does shorten the muscles so should be combined with Pilates or yoga. In research, adults who improved their fitness by 15 per cent through cycling also raised their scores in a memory test because cycling improves blood flow to the brain.
Running/jogging
One of the best cardiovascular workouts. A study found that women running 40 miles a week reduced their risk of dying from cardiovascular disease by 45 per cent compared with women running under ten miles. Even 45 minutes on the treadmill lowers blood pressure. The added bonus is that it is also weight-bearing exercise that maintains and builds bone mass, particularly legs and spine; to enhance benefits to upper body, try strapping on light hand weights. Running can cause joint damage. It burns more than 630 calories an hour but actually shortens muscles – the back of the thigh can become bulky in runners. Muscles must be warm before speed is built up, or there’s a risk of injury. It needs to be combined with stretching exercises – before and after every run – to avoid injury. Yoga, Pilates and stretching will smooth out and lengthen the muscles that running contracts. Running also improves circulation and helps with stress.
Weight training
Weight training does not help cardiovascular fitness and should be supplemented with another fitness activity. The weight resistance helps build bone mass and helps protect against osteoporosis. It burns around 200 calories per hour. Training can be adapted to the shape you’re aiming for: lighter weights will help the body to be sleek, heavier weights develop muscles. Stretching warm-ups and cooldowns prevent injury. Does little to help flexibility so should be complemented with stretching workouts such as yoga, and Pilates in order to lengthen as well as strengthen muscles. Working out with weights triggers feel-good endorphins to boost mood and self-esteem and make you feel more balanced.
Tennis
Tennis gives a good cardiovascular workout and weightbearing exercise and burns approximately 300 calories per hour. Keeps most of the main muscle groups trim and active – but is particularly good for strengthening shoulders, biceps and triceps, and quadriceps. To minimise the risk of injury, warm up slowly and thoroughly. It should be combined with yoga, Pilates or stretching because it can shorten muscles. A vigorous game of tennis can have huge emotional benefits, leading to a more positive body image, fewer phobias, reduced anxiety, less anger and lower levels
of depression.
Tennis
Tennis gives a good cardiovascular workout and weightbearing exercise and burns approximately 300 calories per hour. Keeps most of the main muscle groups trim and active – but is particularly good for strengthening shoulders, biceps and triceps, and quadriceps. To minimise the risk of injury, warm up slowly and thoroughly. It should be combined with yoga, Pilates or stretching because it can shorten muscles. A vigorous game of tennis can have huge emotional benefits, leading to a more positive body image, fewer phobias, reduced anxiety, less anger and lower levels
of depression.
Walking
Excellent for the heart and lungs and is one of the best aerobic activities. It can even save you money getting around while it’s builds cardiovascular fitness. It is also low impact which means it doesn’t damage bones. It also helps with osteoporosis, particularly if you strap on arm weights. Fast walking burns around 275 calories an hour and strengthens hips, thighs, stomach and bottom muscles. Adding arm weights as you stride will build up arms and shoulders. It should be combined with a form of stretching exercise such as yoga or Pilates, for total fitness. (Specific calf and thigh stretches are also recommended pre-and post-walking workout, to stave off strains.) A vigorous walk, during times of stress, can be more effective than tranquillisers.
Swimming
Swimming is one of the kindest exercises for the body. The water supports the body, which is particularly helpful if you are not fit. It is an excellent heart and lung strengthener which will improve the delivery of oxygen to your muscles. The water pressure also assists the heart in pumping blood around the body.Another plus is that you remain cool. If you swim for an hour, you will burn 270 calories. The long sweeps of arms and legs while you move through the water, keep muscles strong, lean and toned, particularly the arms, shoulders, stomach and legs. Back stroke and breast stroke also keep you flexible, particularly in your arms as you are working against 12 times the resistance of air. It is most beneficial, though, for the mind. It is particularly good for women, reducing their tension, anxiety and improving the quality of their sleep. Even better, there’s no need to stay out of the pool if you don’t know how to swim, as most gyms and public baths have water aerobics, which are gentle and low-impact for non-swimmers.
Reasons to exercise
Regular workouts help you resist and recover from ageing diseases.
Research shows that regular workouts not only keep you fit but also the body recover from life-threatening diseases. But workouts need to be geared to your body type and fitness level. If you’re overweight or have high blood pressure you should check with your GP that the exercise you plan is the right one. You may want to start off with a vigorous walk. Keeping fit can also help regulate blood sugar and cholesterol, take off excess pounds and help with stress. Exercise also encourages the production of the human growth hormone, the decline of which contributes to ageing.
Most sports involve an element of risk especially if you are not fit at the start. These include sprains and strains (Achilles tendons are particularly vulnerable, in sports such as running or tennis), eye injuries (in fast ball games such as squash) to heart attacks and strokes. The ideal exercise programme is one that boosts cardiovascular (heart/ lung) fitness, improves flexibility and strength, relaxes you, burns fat and maintains bone mass – and that means a mixed fitness programme of an aerobic exercise with stretching such as Pilates or yoga. On sunny days you should use a UVA sunscreen.
10 Reasons to Exercise
1. Improves quality of life
2. Slows down the ageing process
3. Reduces the risk of heart disease
4. Reduces stress
5. Relieves depression
6. Good self-image
7. Improves quality of sleep
8. Assists mental altertness
9. Reduces risks of certain cancers
10. Increases good cholesterol
3. Relieves depression