The document provides 10 tips for anti-aging exercises: 1. Prevent sagging and loss of muscle tone through a combination of cardiovascular and resistance training. 2. Tone arms to prevent "bingo wings" through exercises like push-ups, tricep dips, squats, and lunges combined with high intensity cardio to lose excess fat. 3. Boost energy levels through exercise, which increases energy more than diet or sleep alone. Even a 15-minute walk provides a short-term energy boost. 4. Get back in shape after pregnancy with short, 10-25 minute home workouts using exercise DVDs or fitness apps while caring for children.

1. Anti-aging exercise tips
1. Stop the sag
One of your primary exercise goals when getting older is probably preventing 'sag' or loss of muscle tone.
Despite what some people might tell you, this isn't an inevitable part of aging, and women who suffer from it even
though they exercise several times a week are probably just doing the wrong kind of exercise (yes, there is such
a thing). Instead of plodding round your local park or doing the same exercise routine over and over again, you
need to do a mixture of cardiovascular exercise (running, cycling, swimming) and resistance training (weights).
As Walsh explains: "There are a whole variety of exercises that will prevent or at least halt the 'sagging.'
However, the majority of women shy away from these resistance exercises that will stop everything heading
south in favour of cardio. A combination of the two is more effective in terms of sag prevention, so you should talk
to a trainer to help you come up with a solid fitness programme and so that you know how to do the exercises
properly."
2. Lose the bingo wings
It's a curse that follows many women into old age, but droopy arms are, thankfully, easily to get rid of if you are
willing to eat well and work out. Walsh says: 'The dreaded bingo wings are a troublesome area for many women.
The good news is that the arms can be toned to prevent droopiness. The bad news, however, is that if a person
is carrying too much fat on their body then gravity will still try and pull them south. So, you need to work on the
following: press-ups and tricep-dips to get arms like Jennifer Aniston, as well as squats and lunges for a J-Lo butt
and high intensity cardiovascular exercise, like short sprints, to help melt excess fat.
3. Boost your energy reserves
Falling energy levels are more likely to affect some women as they get older and personal and professional lives
become more demanding, and with less fuel in the tank, it's harder to find the motivation to exercise. Fortunately,
working out is in fact one of the best ways to put extra revs in your engine and fight fatigue. 'The first thing you
should ask yourself,' Walsh says, 'is 'why do I have no energy and why do I feel so tired?' More than likely it's
because you've been eating junk or not getting enough sleep at night. Fix this and your energy levels will
increase. Combine them with exercise and your energy levels will soar. The more active you become, the more
energy you'll have, it's as simple as that. Even going for a 15-minute walk will give you a short-term boost - that's
how effective exercise is.'
4. Bounce back after baby
Although it is tough to get back in shape after childbirth, don't assume that having kids means kissing goodbye to
your killer figure (especially those abs). As Walsh explains: 'Baby belly is a tricky one for women, especially as
they have less time to go to the gym or do an exercise class while looking after the brood. But fear not, there is
still hope! You can get fit and lose the baby fat from your own home. A little bit of exercise each day will help

2. speed up your metabolism and burn extra fat, even if it's only 10-25 minutes each day.' Try a workout or yoga
DVD or download one of the many fitness apps for your smartphone that are available - you can even keep an
eye on your little one while you do it
5. Stopping aches and pains
Physical exercise can be hard on our joints, but only if you continue doing high-impact sports at a ferocious pace.
Instead of wearing down your knees, hips and other joints every time you work up a sweat, incorporate some
yoga or pilates sessions into your weekly routine to give your body a chance to repair. Walsh says: 'Yoga is a
fantastic tool to help improve flexibility and many people use it to unwind from their daily stresses. The increased
flexibility and strength can help prevent certain types of back pain, as well as other aches. It's not the most
effective in terms of losing weight, which is why you should still keep doing other forms of exercise alongside it.'
6. Avoid the dreaded orange peel
Cellulite reduction - is it top of your list too? You're not alone, as Walsh explains: 'Cellulite is a women's worst
nightmare, but even models, athletes and celebrities get it, so don't be too alarmed. Cellulite is caused by
weakened connective tissue and the fat cells are then able to push through, giving your skin the 'orange peel'
appearance. There are many factors which contribute and aggravate this, some of which are stress, weight gain,
a sedentary lifestyle, hormonal contraceptives and inflammation, and it usually starts on the butt or on the back of
the thighs. The best form of treatment, obviously, is to reduce the aforementioned contributory factors. However,
because high levels of body fat will increase the risk of those dreaded dimples, all forms of exercise as well as
healthy eating are of paramount importance.'
7. Face off
As Indiana Jones once said, 'It's not the age, it's the mileage'. If you've done it all in your lifetime, no matter your
age, then it will show in your face. To stop yours looking wrinklier than a prune's handbag, you can improve the
elasticity of your skin and boost collagen production by doing regular face exercises or, even better, have a
professional give you a facial massage. We have lots of muscles in our face, so why do we only exercise from
the neck down? Facial exercises will help to shorten these muscles, preventing them from lengthening and
causing sagging skin, and making you look like you could do with a good nip and tuck. Check online or ask an
expert for the various exercises you can do. Just make sure you don't do them in the gym - otherwise people will
think you are mad.
8. Have more sex
Oh, go on then, if you insist. But as well as being good exercise, and therefore a way to burn off excess
fat, research also suggests that sexual intercourse while in a loving relationship can keep you
looking young. Neuro-psychologist David Weeks conducted a 10-year study which found that
couples who have sex at least three times a week look more than 10 years younger than the average

3. adult who makes love just twice a week. 'Pleasure derived from sex is a crucial factor in preserving
youth,' he said. 'It makes us happy and produces chemicals telling us so.
9. Keep your brain young
We all know that exercise can slow physical deterioration that accompanies the ageing process, but were you
aware that it can also halt the damage done to your brain? Walsh says: 'Healthy body, healthy mind is an old
adage, but it's certainly true. So, whether you're in your 20s, 30s or 60s, you will still benefit from an exercise
programme.' Research shows that grey matter, the part of the brain that forms the cerebral cortex and helps us
process information, wastes away as we get older. Physical exercise, however, slows this down, thus helping us
keep our wits about us well into old age.
10 Quick fixes
Getting in shape and giving yourself the best possible chance of preventing premature aging isn't something that
happens overnight; it takes a great deal of commitment to both your diet and fitness programme and involves a
complete lifestyle change (if you need it), but there are some things you can do to start feeling younger straight
away. Walsh concludes: 'The quickest fix, which is guaranteed to start having positive results, is simple. Clean up
your diet and start exercising regularly and you will feel better immediately, though you may still be a journey
away from your long-term goals. This is perhaps not what many women want to hear, but this delivers quick and
long-lasting results without any health implications. If you want results fast, then you need to cut out junk food,
fizzy drinks, chips etc and only eat lean meats, fish, fruit, vegetables and drink plenty of water. Simple!'