This exercise works most of the muscles in your body. If you don't have dumbbells, use soup cans instead.
A: Using three-, five- or eight- pound dumbbells, stand with feet shoulder-width apart. Hold weights at shoulder height, elbows down and palms facing in. Contract your abs and press your chest out and up, and shoulders back and down. Bend knees and slowly squat as if to sit in a chair. Keep knees pointing forward and behind toes, and squat until thighs are nearly parallel to floor (or to a comfortable position).
B: Slowly stand up while lifting weights over your head.
Easier version: Do the overhead shoulder press without the squat, which will work your upper body.
Chin-ups
This is a fun exercise for the entire family and great for building upper body strength. "We have a chin-up bar in our hallway, and every time someone goes by, they do a few," says McMillan. Chin-up bars are available for approximately $20 at fitness and department stores.
A: Hold the bar with palms facing you. Let your body hang down, then simply pull yourself up until your chin is above the bar.
Easier version: Not strong enough to do a traditional chin-up? With a chair, use your legs to assist you to the top of the chin-up motion. Then lower your body down as slowly and with as much control as possible, without using the chair. These "negative" chin-ups will help you build muscle and endurance so you can eventually upgrade to a full chin-up.
Relax and unwind
Have you ever noticed how much older you look when you're feeling stressed? Worry and chronic stress rob us of our youthful energy and vitality, says Dr. David Posen, a stress expert in Oakville, Ont., and author of The Little Book of Stress Relief (Key Porter, 2003).
In fact, stress can actually shorten your life span. One small but significant study found that telomeres (protective caps at the ends of chromosomes that shorten as you age) shorten prematurely in people who experience chronic psychological stress – in effect, prematurely aging the cells.
Practising regular stress-reducing techniques such as deep breathing (see below) is one of the best ways to unwind. "If you're focused on being relaxed and feeling good physically, you'll make healthier choices, rather than feeling tired and reaching for caffeine or a chocolate doughnut," says Annabel Fitzsimmons, a yoga and Pilates instructor in Toronto. "You’ll sleep better, which will have a positive effect on your skin, the way you present yourself and your energy level. When you exude energy, you can't help but look and feel younger."
Page 4 of 5 – on the next page: Beauty tips to help you look younger!
