This Is the Best Anti-Aging in-20 According to Science
You're already using anti-aging moisturizers and anti-aging eye creams–is it time to adopt an anti-aging workout, too? A new study published today in the journal European Heart Journal says when it comes down to the anti-aging effects of exercise, cardio is queen.
Endurance exercise–like running, swimming, or bicycling–and high-intensity interval training (HIIT) both slowed signs of aging compared to lifting weights–at least on the cellular level. Here’s how the study went down: A team of German researchers divided 124 healthy but inactive adults between the ages of 30 and 60 into four groups.
One group carried on with their non-existent exercise routines. The other three sweated it out for 45-minute sessions three times a week for 26 weeks. The endurance training group walked or ran continuously. The HIIT group completed a warmup, four rounds alternating between faster and slower running, and a cool down.
The resistance training group used eight different strength-training machines to complete a circuit of exercises including seated chest presses, lat pulldowns, and leg presses. At the end of the study, people in both the endurance training and the HIIT groups had experienced anti-aging effects of their workouts, while the inactive and resistance training groups did not. Those turn-back-the-clock effects were measured at the cellular level, by examining white blood cells from blood taken before the start of the study and days after the final exercise session.
In those cells from runners and HIIT-ers, researchers noted two important changes: Their telomeres–the caps at the ends of chromosomes–lengthened, and telomerase–an enzyme involved in maintaining those caps–increased.
These effects “are both important for cellular aging, regenerative capacity, and thus, healthy aging,” study author Ulrich Laufs, MD, of Leipzig University in Germany, said in a statement. Telomeres naturally shrink over time, and as they do, cells die instead of continuing to divide. Cell death is bad news not just for wrinkles and gray hair, but for risk of age-related health concerns like heart disease, cognitive decline, and even early death.
So what was it about endurance and HIIT workouts that could stave off that shrinkage? The researchers hypothesize that those types of exercise affected levels of nitric oxide in the blood. Since nitric oxide increases blood flow and lowers blood pressure, it could in turn have affected the cell changes found in these two groups of participants.
This isn’t the first study to link exercise to telomere length. A team from Brigham Young University found that adults who jogged for 30 to 40 minutes five times a week had telomeres as long as those of people who were 9 years younger than them, for example. And HIIT workouts have been previously linked with additional anti-aging cellular changes. The new study, however, is thought to be the largest ever to directly compare the anti-aging effects on telomeres of different types of exercise.
However, according to an accompanying editorial published alongside the study, this research doesn't necessarily mean one workout or the other is better for your physical fitness. “The authors reported that changes in telomere length were not associated with changes in cardiorespiratory fitness,” write the editorial authors, of Newcastle University in the UK.
Further studies are needed, they say, to clearly understand the link between telomere length, telomerase activity, and disease prevention. “Our data support the European Society of Cardiology’s current guideline recommendations that resistance exercise should be complementary to endurance training rather than a substitute,” study co-author Christian Werner, MD, of Saarland University in Germany, said in a statement.
10 Sex Positions
Probably the last thing you feel like doing when you're nursing a cold or the flu is getting hot and bothered. But here's a reason to reconsider: People who have sex one to two times a week actually produce more of the antibody that prevents illnesses, which boosts your immune system. Sex, one could argue, might actually help you get over your illness.
If you are up for bumping and grinding, you don't want to get your partner sick—otherwise you’ll end up passing your germs back and forth endlessly.
Colds and the flu are viral infections, so “they’re transmitted via saliva and breath,” Felice Gersh, MD, an ob-gyn and the founder and director of the Integrative Medical Practice of Irvine in California, tells Health. “Anything you can do in bed to lower contact between your mouths would prevent transmitting illness,” she says.
While certain face-to-face positions are off the table (sorry, missionary) and kissing is out of the question, there are plenty of pleasure-producing moves you can still enjoy. Next time you’re sniffly but horny, try one of these sex positions.
Side-by-side solo
Sure it sounds tame, but lying near your partner on a bed and playing with just yourselves has some sweet benefits. “You aren’t actually touching or exchanging fluids, so there’s little risk of spreading a cold,” August McLaughlin, author of Girl Boner: The Good Girl’s Guide to Sexual Empowerment, tells Health.
“It can also be extremely hot to watch a partner play with their sexy parts while taking you in with their eyes. Plus, many people experience orgasm faster during solo play, which can be helpful when you’re turned on but lack energy.”
Spooning
Getting it on back to front is one of the easiest ways to avoid the face-to-face connection. “The ‘little spoon’ has their face turned away from their partner completely,” Kayla Lords, a sex expert at online sex toy shop Jack and Jill, tells Health.
“This position also allows for vaginal penetration, anal penetration, or stimulation with hands or sex toys, so there’s no shortage of pleasure.”
Seated missionary
The problem with missionary is that it positions your face too close to your partner’s. This variation switches things up a bit. “One of you needs to sit up while your partner is lying flat on their back,” Laurel House, a sex expert with sex toy company My First Blush, tells Health.
“If you’re the one seated, press your pelvises together, bend your knees, and sit on your calves and feet so your torsos are perpendicular.” You’ll get the same clitoral g-spot stimulation as with regular missionary without the risky mouth-breathing.
Doggy style
Because you can’t see (or breathe into) each other’s faces, doggy style is a no-brainer when you’re under the weather. “You can do it in a variety of positions: on all fours with your head up so you don’t have to deal with a runny nose, on your knees with your head on the bed or pillow if you’re just totally wiped, or somewhere in between,” suggests Lords.
Clitoris maximus
This is similar to missionary, but the partner on top should evenly distribute their weight on the bottom partner while resting their head over that person’s shoulder, advises McLaughlin.
“The top person slides up and down while keeping as much body contact as possible, which is great for clitoral stimulation,” she adds. It’s a win-win: lots of direct stimulation without being directly in each other’s faces, which would make spreading nasty germs more likely.
The scissors
This one’s a bit more complicated logistically, so if your cold is making you fuzzy-headed, you might want to save it for later. “Both of you will have your legs scissored open, intertwining them so that you push together at the pelvis," says House.
"With your heads on opposite sides of the bed, reach out to hold hands in the middle, helping with pumping and grinding.” The major plus here: Your faces will be completely away from each other, putting the brakes on any germ swapping.
Reverse chair
In this position, one partner sits in a chair while the other sits on top of them, facing away. “While this may be most common for vaginal penetration, it can be used for anal sex and digital penetration, as well,” says Lords. It’s also the perfect position for letting the person on top control the speed and intensity. “If you're feeling up for it, you can move vigorously, or you can go slower if your cold still has you down,” she says.
Planking on pillows
If doggy style is just too much for your beleaguered body, add some support. "One partner lies on their stomach on top of one or two pillows, with their weight resting gently on their forearms and their head poised up,” explains McLaughlin. “The other partner enters vaginally or anally from behind.” Since both your heads are up, it’s less likely runny noses will kill your sex drive, and since you’re facing away from each other, there’s less chance of microbes spreading.
Lotus love
If you’re craving more of a face-to-face connection, sit in a cross-legged hug, with one person on the other’s lap. “You basically wrap your arms and legs around each other in a seated hug,” says McLaughlin. “But you aren’t poised mouth-to-mouth, which helps prevent cold germs from spreading.” It’s also a comfortable position that’s easy to maintain when you’re drained and fatigued.
Oral action
While swapping saliva can pass your infection to your partner, saliva on your private parts poses no risk. If you’re the one who is sick, you’re probably not going to want to go down on your partner. “That doesn’t mean you can’t receive some good oral love,” says House. “Plus, if you’re on the receiving end, you can comfortably lie back, avoiding any runny nose or cough-inducing issues.”
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Endurance exercise–like running, swimming, or bicycling–and high-intensity interval training (HIIT) both slowed signs of aging compared to lifting weights–at least on the cellular level.Here’s how the study went down: A team of German researchers divided 124 healthy but inactive adults between the ages of 30 and 60 into four groups.
One group carried on with their non-existent exercise routines. The other three sweated it out for 45-minute sessions three times a week for 26 weeks.The endurance training group walked or ran continuously. The HIIT group completed a warmup, four rounds alternating between faster and slower running, and a cool down.
The resistance training group used eight different strength-training machines to complete a circuit of exercises including seated chest presses, lat pulldowns, and leg presses.At the end of the study, people in both the endurance training and the HIIT groups had experienced anti-aging effects of their workouts, while the inactive and resistance training groups did not.
Those turn-back-the-clock effects were measured at the cellular level, by examining white blood cells from blood taken before the start of the study and days after the final exercise session.
These effects “are both important for cellular aging, regenerative capacity, and thus, healthy aging,” study author Ulrich Laufs, MD, of Leipzig University in Germany, said in a statement.Telomeres naturally shrink over time, and as they do, cells die instead of continuing to divide. Cell death is bad news not just for wrinkles and gray hair, but for risk of age-related health concerns like heart disease, cognitive decline, and even early death.
So what was it about endurance and HIIT workouts that could stave off that shrinkage? The researchers hypothesize that those types of exercise affected levels of nitric oxide in the blood. Since nitric oxide increases blood flow and lowers blood pressure, it could in turn have affected the cell changes found in these two groups of participants.
However, according to an accompanying editorial published alongside the study, this research doesn't necessarily mean one workout or the other is better for your physical fitness. “The authors reported that changes in telomere length were not associated with changes in cardiorespiratory fitness,” write the editorial authors, of Newcastle University in the UK.
Further studies are needed, they say, to clearly understand the link between telomere length, telomerase activity, and disease prevention.In the meantime, don’t go giving up your strength sessions. These results fall nicely in line with common exercise recommendations. “Our data support the European Society of Cardiology’s current guideline recommendations that resistance exercise should be complementary to endurance training rather than a substitute,” study co-author Christian Werner, MD, of Saarland University in Germany, said in a statement.
Same goes for recently updated exercise guidelines for Americans, which suggest getting 150 to 300 minutes of moderate intensity aerobic physical activity per week, as well as at least two sessions of muscle-strengthening activity.