The simple exercises that will turn back the clock

We live in an age when those who exercise hard are glorified. extreme marathons, army training bootcamps and triathlons are all becoming activities many aspire to.

But is such extreme exercise good for you? Not always if you don’t give yourself time to recover between workouts. Over-training can lead to damaged telomeres.

Your telomeres do not need gruelling fitness regimes to thrive. But your body does need some exercise to be healthy.

You should exercise not only for the obvious benefits of keeping your weight down and cardiovascular system healthy, but also because it’s a fantastic stress-buster.

We would go so far as to say that if you have a stressful life or job, it’s imperative to exercise regularly. Because while stress can shorten your telomeres, exercise can help shield them from damage. So, what’s the magic amount of exercise? if you walk vigorously or can maintain a light jog for 45 minutes, three times a week, you are probably doing enough to keep your telomeres in good nick.

High intensity interval Training (HiiT), where short bursts of heart-pounding activity are alternated with periods of recovery, is also great for your telomeres –— so a quick sprint followed by a walk to recover. Why not try our suggestions below?

TRY A THREE-MINUTE BREATHING BREAK

YOu know the feeling — you know you need to relax, but just can’t find the time. We have the answer: a three-minute breathing break. This method is called the three-minute breathing space that is part of mindfulnessbased cognitive therapy.

it is designed to calm your body and get your stress levels under control. it’s all part of mindfulness, a practice that can help your brain to feel more peaceful and less frazzled.

You simply label your thoughts — for example, ‘Ah, that’s an angry thought’ or ‘i see, that’s jealousy again’.

The very act of acknowledging individual thoughts gives you more control: you know then that they will pass.

After all, the lifetime of an emotion, even an unpleasant one, is no longer than 90 seconds — unless you try to repress it or actively engage with it. Then it lasts longer.

This breathing break is a way to keep negative emotions from living past their natural life spans. Set an alarm on your phone or clock for three minutes, follow the guide below and relish the calm it quickly brings . . . 1. BECOME AWARE: Sit upright and close your eyes. Connect with your breathing for a long inhalation and exhalation. Then ask yourself: ‘What are my thoughts? Feelings? Bodily sensations?’ label your feelings, even if they are unwanted. Allow space for all that comes up in your awareness. 2. GATHER YOUR ATTENTION: Gently direct your full attention to your breathing. Notice each inhalation and each long exhalation. Follow each breath, one after another. use your breathing as an anchor into this present moment. Tune in to a state of stillness that is always there right below the surface of your thoughts. 3. EXPAND YOUR AWARENESS: Sense your field of awareness expanding around you, around your breathing, around your whole body. Notice your posture, your hands, your toes, your facial muscles. Soften any tension. Continue to breathe deeply until three minutes have passed. You should feel revitalised.