How to exercise for Anti-Aging – Sound Impossible?


“Does exercise make you look younger?”

Well, most of us would know that the answer is a resounding ‘YES!’. Exercise helps our bodies by improving our metabolism and posture, losing excess weight, strengthening our hearts and our muscles, keeping our skin soft and glowing healthily etc. There are countless benefits of exercising which helps us relieve stress while strengthening our immune systems. These all add up to give us a healthier body which will transition in our skin looking younger and healthier.


Many of us do not know how or even where to start. That is why in this article, I have compiled a list of a few of the best and most efficient exercises to help get you started. I will also be explaining how they are most beneficial for Anti-Aging. It will be broken down into 2 sections- Body exercises and Facial exercises.

Let’s not wait any longer.

Time to dive in!




To start, sprinting refers to the sudden and short bursts of speed one is able to perform at for a short distance or period of time. In this process, your body is working at its peak levels to actively provide your muscles and systems with the required oxygen and energy. This means that you are able to work your body really hard in a short period of time. This gets blood pumping throughout your entire body in seconds.

Many people initially think that sprinting only works the legs, but that is not true. As a matter of fact, sprinting works out the entire body including our Central Nervous System. It involves a series of wide range motions such as swinging your arms and elbows, keeping your chest and spine upright, stretching out your entire thigh and legs, and even the contraction of your abdominals to lift your legs.

As a result, this makes sprinting such a lethal and effective workout. You can literally be done with an intense sprinting workout in 20-30 mins and feel sore the next few days.

Here is an example plan of what a sprint workout would look like with 6 sets:


5mins warmup (Stretches, Jogging, Leg raises)

15-30sec Sprint

1-2min Recovery time (Slow jog, stroll)

Repeat. 5 sets x (15-30sec Sprint) + (1-2min Recovery)

5 mins Warm down (Take deep breaths, Leg stretches)


Total : 17mins 30 secs – 25 mins

*Note. ALWAYS warm up and down properly before doing exercises. This reduces the risks of cramps and injuries.


I assure you; do not take sprints lightly. They will tax your body immensely in a short period of time but they are extremely efficient and powerful.




Swimming is another fantastic activity that tones the body and burns off excess fat fast. It is effective in creating a healthy body and to develop a strong, fit musculature. Just take a quick look at the physiques of Olympic swimmers:


Swim Team Rio 2016

They have fit, strong and sturdy bodies. This is because competitive swimming likewise is a very intense sport which forces your entire body to move and synchronize in alignment while constantly propelling through resistance in the water. Another benefit to swimming is that it is said to be therapeutic (decreases stress and clears your mind). Lower levels of stress combined with a whole body workout is a double killer for sculpting a healthy body and mind. As long as you keep active and have a positive attitude, it will definitely slow down the aging process.

An example workout for swimming would also be sprints:

Eg. Sprint through one or two laps depending on how long your pool is and take a short break before diving into another sprint. Ideally do this for 20-30 mins. Now 20-30 mins is recommended because you do not want to overtax the body. The body needs rest.


Deeper explanation

Now, running and swimming when done in sprints is known as a form of exercise called High Intensity Interval Training (or HIIT) for short. The idea behind this form of exercise is that your body goes into peak levels of performance for a short period of time, effectively depleting your energy storages quickly.

After a few sets (5-6), one should be feeling sore and exhausted. This is good. The body’s now elevated levels of metabolism will remain high for a long period of time.

This is known as EPOC, or Excessive Post-exercise Consumption. As the name suggests, the body continues to burn calories long after the workout has ended. This means you are still burning calories at an accelerated place even while you sleep!

And, when you are slimmer and have less fat deposits, your heart and body is then able to work more efficiently and easily, This removes a huge amount of pressure off pumping and removing essential nutrients and waste through the body.


Facial exercises


Now, some of you might be shocked and thinking “There are exercises for the face?! Are you serious?”.

Well, I am here to tell you there are indeed facial exercises to tighten and tone the skin around the face, giving you a ‘free and natural facelift’ to look younger and healthier. Our face is made up of a myriad of different muscles (estimated at 57) just like the rest of our bodies, thus it makes sense that we are also able to tone and workout our faces.

Make sense? Let’s move on.

Facial anatomy

These facial exercises work by slimming down the jawline to make them more prominent. At the same time, they burn off excess fat around the meaty part of the cheeks. This reduces the ‘puffy’, ‘bloated’ look some of us currently have. When the skin is taut and firmer, we look younger and healthier as a result.


Facial exercises before and after

There are a myriad of facial exercises out there so I won’t be going through all. Instead, I will be sharing with you guys the ones I have personally done before and have shown results. They are:


Fish Lips

Fish Lips

The fish lips is a very effective exercise to target toning the cheekbones and the lines under the eyes. To begin:

  1. Purse your lips as if making a kissing/fish lips face
  2. Suck in your mouth so that the cheeks are resting on the surface of your teeth
  3. Open your eyes wide and look up to the ceiling
  4. Do this for 30 reps, holding each movement and the releasing of tension for at least 2 seconds

Your mouth will begin to feel sore. This is expected for the most of you, because we are rarely taught or reminded to use or tone our cheek muscles. This means that the exercises is working.


Moving on…


Chin Raises

Chin Raises

Chin raises are really effective for targeting the lower area of fat under your neck and chin. It helps to define the neck muscles and works in burning off fat that is commonly referred to as ‘double chin’. To begin;

  1. Angle your head backwards as you look vertically towards the ceiling
  2. Push your lower jaw outwards til you feel a stretch under your chin
  3. Hold this position for 10 seconds
  4. Relax your jaw and return to the starting position
  5. Repeat this for 20 times

The underside of the chin may feel sore. This means that the muscles in that area are being worked.



What can we learn

Our bodies store fat and muscle all over our bodies and faces- even in the parts we are not consciously aware of. Therefore, we must utilize effective workouts that target these areas in toning the whole body. This will help contribute to an overall healthier and youthful look.

These exercises are merely blueprints. They are useless unless you go out there and actually execute. Try to incorporate a few of these toning exercises into your daily lifestyles Eg.. in the shower, when you wake up. after work. Literally find time in taking care of yourself and your skin will thank you for it.


As always, I hope you enjoyed these tips and now feel more confident and knowledgeable in caring for your skin and health. Should you know of any other tips or tricks that can aid our skin and bodies, or would like me to discuss a different topic, do not hesitate to share them down below!

To your health and youthful skin,

Ronald Kong

Founder of Top Anti Aging Diet





Author: Ronald Kong

Lifelong lover of adventure and keeping healthy. Life is meant to be lived!

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