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How to Detect and Prevent the First Signs of Aging

You might think that aging is mostly about wrinkles or worsening vision. However, there's one more sign that can reveal aging, and best of all, it can be prevented. It's all about the state of your back muscles!

A healthy flexible back is one very important indication of a young body. Here at Bright Side, we'd like to give you some tips on detecting and preventing the first signs of this kind of aging. Let's stay younger for longer together!

Aging means that your muscles become less toned and more rigid. Doctors recommend regular training to slow down the process of your muscles getting old. Your workouts should include stretching and weight training. Even walking can help to maintain your youth.

At what age can problems with your back start?

Earlier studies state that it's common to face back pain in your 40s and later. However, if you sit a lot in the office, back pain may occur earlier. Poor office furniture, extra weight, and bad posture will worsen the situation. Another general piece of advice is to be careful about lifting weights.

Can exercising be dangerous for your muscles?

Actually, research shows that it's the act of not moving enough that is harmful to your health. Living a motionless life is believed to speed up aging. This, however, doesn't mean that you should go out and adopt a professional athlete's lifestyle. Even a half an hour of daily activity like jogging or walking can benefit your muscles and heart.

To prevent possible injury, choose a workout that best suits your body type. Consult your doctor if you've had any traumas in the past. Also, do a regular warm-up before each training session. It's better to use low-intensity dynamic activities like walking as a warm-up.

5 exercises to strengthen your back

1. Bend forward at the waist, slightly bending your knees. Your hands should be down with light weights in them. Slowly raise your hands until they are parallel to the floor. Hold for a second and move them back down to the starting position.

Perform 10-15 reps. Breath in when you raise the hands, and out when they go down.

2. Put your right knee and palm on a bench. Slowly move your left hand up, bending the elbow. When your fist touches the abdomen, hold it there for a second. Slowly move the hand back to the starting position.

Repeat 10-15 times and change the position. Perform 10-15 reps with the other hand.

3. Bend down on your hands and knees. Raise the right arm and left leg until they are parallel to the floor. Move slowly. Perform 10 reps with each hand.

4. Lie face down. Slowly raise your head and upper chest. Keep the head in line with the spine. Perform 10-15 reps.

5. From the same position, put the hands in front of the head. Raise them together with the head and upper chest. Move slowly. Perform 10-15 reps.

What are other first sings of aging?

Other common first signs of aging include vision troubles and hearing loss, high blood pressure and memory problems. Your eyes might start troubling you in your 40s. Hearing usually decreases in your 60s. Blood pressure and memory problems normally occur no earlier than age 60-65.

These aging conditions are quite normal. However, if you have chronic diseases like diabetes, these problems may appear earlier. Furthermore, if you start to experience any of these issues in your 30s, or the conditions are combined with other symptoms, it's time to contact your doctor.

Though aging is normal and inevitable, there are ways to slow down the process.

  • Use vitamin E supplements to protect your cells from free radical damage.
  • Do your best to stay active. This will help to keep your muscles, heart and blood pressure in good condition.
  • Keep to a healthy diet. Fruits, vegetables, fish and whole grains will manage your weight, fight stool problems and provide you with enough energy.
  • Take care of your skin. Use age-caring creams and sunscreen. Bathe in warm water instead of hot. This will help you to avoid wrinkles and dry skin.
  • Regularly check your eyes, ears, and teeth with your doctor. Most of the age-related medical conditions can be cured if detected early.

Do you feel like your back is healthy? Tell us in the comments how you plan to keep it strong and flexible.

Illustrated by Natalia Tylosova for Bright Side
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