{"id":21521,"date":"2025-10-22T11:00:14","date_gmt":"2025-10-22T15:00:14","guid":{"rendered":"https:\/\/okdiario.com\/metabolic\/en\/?p=21521"},"modified":"2025-10-17T09:51:26","modified_gmt":"2025-10-17T13:51:26","slug":"the-one-object-exercise-experts-say-can-shave-20-years-off-your-body","status":"publish","type":"post","link":"https:\/\/okdiario.com\/metabolic\/en\/sports\/training\/the-one-object-exercise-experts-say-can-shave-20-years-off-your-body-21521\/","title":{"rendered":"The one-object exercise experts say can shave 20 years off your body"},"content":{"rendered":"<p>When it comes to how your body ages, <strong><a href=\"https:\/\/okdiario.com\/metabolic\/en\/sports\/training\/theyve-been-around-for-decades-but-experts-say-these-exercises-still-pack-serious-strength-20817\/\">strength<\/a> plays a key role<\/strong>, and experts believe one simple habit can make a remarkable difference. While many people see <strong>exercise<\/strong> mainly as a way to <a href=\"https:\/\/okdiario.com\/metabolic\/en\/nutrition\/food\/goodbye-fruit-if-you-want-to-lose-weight-this-is-the-dish-you-have-to-have-for-dinner-1109\/\">lose weight<\/a> or look better, its true impact lies in preserving muscle and energy systems that keep you moving well over time.<\/p>\n<p>Many skip structured workouts, believing that daily activities are enough. But according to fitness specialists, <strong>combining targeted training with regular movement<\/strong> can be the single most effective way to protect your body\u2019s function and energy levels over time.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_76 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Contenido<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/okdiario.com\/metabolic\/en\/sports\/training\/the-one-object-exercise-experts-say-can-shave-20-years-off-your-body-21521\/#Whats_the_exercise_that_can_make_your_body_feel_20_years_younger\" >What\u2019s the exercise that can make your body feel 20 years younger?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/okdiario.com\/metabolic\/en\/sports\/training\/the-one-object-exercise-experts-say-can-shave-20-years-off-your-body-21521\/#How_to_train_the_right_way_at_any_age\" >How to train the right way at any age<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/okdiario.com\/metabolic\/en\/sports\/training\/the-one-object-exercise-experts-say-can-shave-20-years-off-your-body-21521\/#Here_are_some_of_his_essential_guidelines\" >Here are some of his essential guidelines:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/okdiario.com\/metabolic\/en\/sports\/training\/the-one-object-exercise-experts-say-can-shave-20-years-off-your-body-21521\/#Simple_ways_to_measure_progress\" >Simple ways to measure progress<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Whats_the_exercise_that_can_make_your_body_feel_20_years_younger\"><\/span>What\u2019s the exercise that can make your body feel 20 years younger?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>The answer is<strong> strength training combined with daily movement<\/strong>. <strong><a href=\"https:\/\/www.dycare.com\/en\/the-importance-of-muscle-strength-in-aging-and-its-approach-through-telerehabilitation\" target=\"_blank\" rel=\"noopener\">Felipe Isidro<\/a>, professor of physical education and CEO of Physical Exercise &amp; Health Consulting<\/strong>, explained that relying only on walking, climbing stairs, or carrying bags isn\u2019t enough to keep the body youthful. While all movement is beneficial, strength work is what keeps muscles, mitochondria, and fast-twitch fibers strong \u2014 key components of energy, mobility, and longevity.<\/p>\n<p>Isidro points out that mitochondria act like batteries: when they\u2019re healthy, you feel strong and energized; <strong>when they decline, fatigue sets in more easily<\/strong>. Strength training is the only &#8220;medicine&#8221; proven to maintain their function.<\/p>\n<p>It also preserves fast-twitch fibers, which are responsible for speed and power but naturally decline with age. Without strength work, people often become slower and less stable, which accelerates aging in the body.<\/p>\n<p>He explains that we build muscle up to age 25, maintain it until around 35, and gradually lose it afterward \u2014 faster after 50 and even more after 65. However, <strong>regular strength training can counteract that decline<\/strong>. Some people in their 70s maintain the strength of sedentary individuals decades younger simply by sticking to a consistent training routine.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"How_to_train_the_right_way_at_any_age\"><\/span>How to train the right way at any age<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Isidro emphasizes that strength training <strong>doesn\u2019t mean endless reps or exhausting sessions<\/strong>. In fact, the key is quality over fatigue. He recommends few repetitions, lots of recovery time, and avoiding exhaustion. When you reach fatigue, you start relying on slow-twitch fibers and losing the fast ones that protect your body\u2019s youthfulness.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Here_are_some_of_his_essential_guidelines\"><\/span>Here are some of his essential guidelines:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Start with<strong> two sessions per week<\/strong>, and gradually build up to three or four. Alternate training days with rest.<\/li>\n<li><strong>Prioritize strength before cardio<\/strong> if doing both on the same day.<\/li>\n<li><strong>Focus on the legs first.<\/strong> They hold the most muscle mass and are the quickest to decline.<\/li>\n<li>Train with<strong> intensity, not volume<\/strong>. Fewer, faster reps activate fast-twitch fibers through the nervous system.<\/li>\n<li><strong>Rest between sets<\/strong> for at least one minute \u2014 ideally two or three \u2014 to fully recover.<\/li>\n<li>Avoid fatigue by<strong> stopping before you\u2019re exhausted.<\/strong><\/li>\n<li><strong>Keep sessions short<\/strong>, between 5 and 15 minutes, to make them easy to maintain daily.<\/li>\n<li>Br<strong>eathe deeply<\/strong> to strengthen respiratory muscles and improve endurance.<\/li>\n<\/ul>\n<p>He also highlights that<strong> the best time to <a href=\"https:\/\/okdiario.com\/metabolic\/en\/sports\/training\/doctor-says-this-is-the-best-type-of-exercise-to-improve-your-blood-pressure-20469\/\">exercise<\/a> is in the morning<\/strong>, which helps regulate your nervous system and improves sleep at night. Whenever possible, working out outdoors and with others adds social and emotional benefits that also support healthy aging.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Simple_ways_to_measure_progress\"><\/span>Simple ways to measure progress<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>You don\u2019t need expensive equipment to check your strength. Isidro suggests a few at-home tests to track improvements over time:<\/p>\n<ul>\n<li><strong>Chair test:<\/strong> Sit and stand five times quickly using only your legs to measure lower body strength.<\/li>\n<li><strong>Stork test:<\/strong> Stand on one leg to assess balance and control. Younger people can do it with eyes closed; older adults can keep them open.<\/li>\n<li><strong>Six-minute endurance test:<\/strong> Walk as fast as possible for six minutes. Distances under 500 meters indicate low fitness, while over 700 meters is excellent.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>When it comes to how your body ages, strength plays a key role, and experts believe one simple habit can make a remarkable difference. While many people see exercise mainly as a way to lose weight or look better, its true impact lies in preserving muscle and energy systems that keep you moving well over &#8230; <a title=\"The one-object exercise experts say can shave 20 years off your body\" class=\"read-more\" href=\"https:\/\/okdiario.com\/metabolic\/en\/sports\/training\/the-one-object-exercise-experts-say-can-shave-20-years-off-your-body-21521\/\" aria-label=\"Read more about The one-object exercise experts say can shave 20 years off your body\">Read more<\/a><\/p>\n","protected":false},"author":24,"featured_media":21522,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[47],"tags":[],"class_list":["post-21521","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training"],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/posts\/21521","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/users\/24"}],"replies":[{"embeddable":true,"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/comments?post=21521"}],"version-history":[{"count":1,"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/posts\/21521\/revisions"}],"predecessor-version":[{"id":21524,"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/posts\/21521\/revisions\/21524"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/media\/21522"}],"wp:attachment":[{"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/media?parent=21521"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/categories?post=21521"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/tags?post=21521"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}