How to have an ageless body and timeless mind?

What's the key to a ageless body and timeless mind? Good old exercise, according to scientists, who have discovered that a regular workout could help prevent and slow down age-related damage to your DNA. Even moderate exercise could help to keep your heart and lungs in great condition and enable you to maintain a healthy weight – all good news in the longevity stakes. But if you and the gym aren't the best of friends, you needn't worry – we’ve researched the workouts that are guaranteed to slow down the ageing process. There's bound to be one to suit you - and not a treadmill in sight!

Boost your brain with...

Walking

You probably know that walking is great for maintaining a healthy weight, keeping your blood pressure in check and even reducing your risk of some cancers - but did you know it could boost your brain power too? US scientists have discovered that walking six to nine miles a week may prevent age-related memory decline by slowing the rate that your brain shrinks as the years go by. You won't feel the benefits from a stroll, though. You need to incorporate all the muscles in your upper body, too. So walk tall, breathe naturally, tighten your abdominals and buttocks, bend your arms slightly and swing them from front to back, and take small, fast steps - not long strides. Your aim is to work up to walking a mile in 15 minutes.'

Help your heart with...

Yoga

Devotees of yoga often look great for their age - and for good reason. Studies in India show that it can reduce levels of ageing compounds called cytokines in your body, which in turn reduces the inflammation that is thought to contribute to stroke, heart disease and some cancers. You can't beat yoga for anti-ageing benefits. The weight-bearing postures are ideal for maintaining bone health, it increases flexibility in your joints and spine, and it helps open up your chest and stimulate your heart. Then, of course, there are the stress-busting benefits of all the controlled breathing work. Try the tree pose for a great anti-ageing hit, suggests a yoga expert. Stand tall, with your feet together bring your left foot up and rest it on the inner thigh of your right leg with your knee pointing out to the side. Place your palms together and slowly raise your arms above your head, fixing your gaze ahead of you to maintain your balance. Thke three deep breaths and repeat on the other side.

Strengthen your bones with...

Resistance training

Working out with weights could have a really positive effect on your bone mineral density and in the prevention - and even reversal – of osteoporosis. And pumping iron needn't mean bulging biceps. A good resistance routine includes moves such as squats, lunges, push-ups and crunches, along with simple exercises such as bicep curls using hand weights - all of which will tone up those wobbly bits without adding bulk. And it's never too late to start, according to Canadian researchers who found that people over 65 could improve their strength by 20 per cent n just two hour-long sessions a week.

Stimulate your metabolism with...

Swimming

Slip into your swimsuit and do some lengths in the pool and you could cut your risk of dying by a motivating 50 per cent. US scientists have found that swimming seems to give even more health benefits than other workouts such as running or walking. Half an hour of swimming is the equivalent of 45 to 60 minutes of a land-based exercise because of the pressure of the water on your body. The water creates resistance, which studies have shown actively stimulates your body's metabolism and hormonal system to secrete chemicals that actually attempt to reverse the ageing process. If that's not enough to push you poolside, then consider the fact that you could burn 250 to 400 calories in an hour, depending on how hard you work.

Improve your stamina with...

Dancing

If you d prefer to get a workout without really realising it, then try dancing. Dancing is a fantastic way to forget the stresses of your day, it is a great anti-ager, too - it develops strength and stamina and helps keep you supple. It is also a brilliant way to keep your brain active because you need to remember all the steps and sequences. In fact, researchers have found that of all physical activities, dancing is the one most likely to prevent age-related cognitive decline. Try an adult ballet class at your local dance school or look out for salsa or ballroom lessons - it all counts.

Oil your joints with...

Tai chi

Most of us can expect the odd twinge in our joints as we age, but you could help put off the inevitable with a bit of tai chi. This gentle Chinese martial art has been found by US researchers to ease stiff joints and reduce the pain of arthritis. The flowing movements of tai chi help improve posture and balance and relieve pressure on your spine. Regular practise is also thought to reduce your risk of a dangerous fall as you get older.

Lower your stress levels with...

Team sports

Motivating yourself to exercise is usually the hardest part of any fitness routine, which is why one of the best anti-ageing tools is to work out with friends. A recent survey found that two-thirds of women say they work harder when they exercise with a friend. And psychologists believe having a good circle of friends with common interests could help you to live longer. Sociable people are more likely to look after themselves and have lower stress levels. And if you take up a team sport such as netball or hockey, you'll get both the physical and emotional benefits. Netball is fantastic for aerobic fitness, agility, balance and bone density.

Cut cell damage with...

Running

Grabbing a good pair of trainers and heading out for a jog could be one of the best ways to hold back the years. Italian scientists found that strenuous exercise such as running encourages the release of an anti-ageing protein called sirtuin, which is thought to reduce age-related cell damage.
Running isn’t for everyone, but if you’re reasonably fit and healthy then eases yourself into it with a walk-to-run programme. Start by walking for one minute and running for one minute 10 times. In your next session run for two minutes and walk for four minutes, then run for three and walk for three, gradually increasing the amount of time you run and reducing the amount you walk in three sessions a week over six weeks - by which time you should be able to run about 5K.