Discover the ultimate anti-aging workout routine designed to keep you strong, youthful, and energized. Key exercises that promote longevity focus on resistance training, leg strength, and core stability. Learn how movements like squats, deadlifts, and single-leg exercises can improve posture, enhance muscle tone, and even extend lifespan. Plus, find out why maintaining balance, coordination, and cardiovascular health plays a crucial role in slowing down the aging process.

Beyond aesthetics, this highlights the science behind strength training and its impact on overall health. From boosting metabolism to preventing common injuries, these expert-backed fitness strategies offer practical ways to stay active at any age. Whether you're looking to refine your workout or start fresh, this guide to anti-aging fitness will help you build a stronger, healthier future.

Highlights of the Podcast

00:04 - The Best Anti-Aging Workout

01:53 - Leg Workouts & Longevity

05:45 - Balancing Muscle Strength

07:25 - Upper Body Training

09:05 - The Role of Cardio

12:14 - Breathing & Recovery

13:18 - Customized Workout Plans

Dr. Matt Chalmers [00:00:04] So we're gonna go through workouts, but we're going to kind of look at through the lens of anti aging. A lot of this is going to be specifically beneficial for women. So whenever we talk about anti aging, the big thing I have to let everybody I have to always say first is that it's really easy to slow the clock down. It's really difficult to make it run backwards. You can kind of do it, but it's really hard. It is so much easier. Like, the easiest way to say this... The maintenance is easier than the effort to go and repair the problem that you've broken. So, you know, if you're, if, you don't want to be, you don't look old and you're in your thirties, now's the best time to make sure you don' look old when you're 40, 50, and 60. Um, again, this is specifically, uh, important for women, um, because there's a lot of things women can do, and this is just where it is. Don't kill me on this one, but, uh beauty is a depreciating asset. And so. If you want to maintain that function for as long as you can, you need to start as soon as you. Can, and this isn't just rubbing stuff on your face, um, before you go to bed. There's a place for that, but that's not, that's not where the majority of the metabolic function happens. And that's aging. So, um. When we look at, I'll talk about diet stuff tomorrow, but that's a big piece of this. But when we're specifically looking at the exercise, um a lot of people will think of, you know, if you say, you know, what's the best exercise for anti-aging. And people are going to say cardio stuff. Cause I want to work my heart. I don't want to have a heart attack and a hundred percent. You don't wanna have a hard attack. That's not that, that's yeah. Don't have a harder attack, but one of the things that you've got to kind of focus on in there is the thing that we're seeing all the research pointing to the things we've been talking about for a long, long time. Are we finally have research on weight bearing or resistance exercise is the most anti-aging function you can do. Um,.

Dr. Matt Chalmers [00:01:53] So if you look at the things at You look at it from an esthetic standpoint first, like just go that way. And so this is gonna be kind of, you know, targeted to women, but men, this works for you to almost the exact same way. It's just more pronounced and women The thing that women wants to enhance and sort of like the most are their legs, right? Great. Fantastic. They want the big round, but they want the nice, firm thighs. They don't want to have any siloed on the thighs. I want to wear the skimpiest bikini and show off all that work a hundred percent. That's the path to anti-aging. Um, the research that people have been doing on this, the more muscle mass you have, the healthier you are. They're talking about quadricep function. They're talk about gluten function. That your core musculature, just FYI. And people always like cores, your apps cores. Your abs are part of your core, but your core is your pelvis and everything that attaches to it. So your hamstrings are just as much part of core as your abdominals are. And, you know, when we talk about having weak core and stuff like that, a lot of times when people are talking about is the glute med and the hamstring. And we haven't got into this, but that's one of those major functions. So the more single leg squats, the more, you know, dead lifts, the more, uh, leg press, you know, the more of that work in the, again, in the full range of motion. The more of those stuff you do, not only the stronger your legs will be, the longer your research is showing the longer, your lifespan will be. However, the higher the quality of life you'll have and the more you will slow down the aging clock. So, you know, doing those things, doing hard leg days, doing the squats, doing the, and again, single leg step ups are my favorite because they work balance and coordination and function, and they work from your toes to your nose. So my workouts always have those in them. Um, but if that, if you can't stand that thing and you like doing squats, that's better. That's probably the second or third best thing you can be doing. So yeah,.

Dr. Matt Chalmers [00:03:47] Squash going to be great. Deadlifts are gonna be great bent over, like when you've been over and touch your toes, pull the weights back up. Those types of good mornings, um, are great, especially if you have your knees pretty close to locked, not locked, but pretty close to lock, so we get that full extension of the hamstring. Um, those are going to fantastic. Uh, I, so split squats are okay. I, like I said, I prefer to, and I have videos of this when I work with patients, you know, on a destabilized platform. So like I use my, my bench, like my just rickety buy it, you know, for home bench and it kind of jostles around and that's actually what I wanted. And then I put a BOSU ball on top of that so that when I'm doing my single leg squats, it's on a very shaky, but it's not going to fall over surface because that helps build. balance and coordination as your body has to constantly deal with that small movements. So I'm a big, big fan of those. If you guys are doing, you know, leg press, that's fantastic. I would recommend that you do them in single leg, leg presses. And one of the reasons for this is that you want to make sure that not only the strength but the tone or how tight the muscle is, it's the easier way to explain it are even in both legs. And the reason why this is important is because if one hamstrings tighter than the It rocks the hand that the pelvis back in it And so that's going to give you SI issues. It's going give you piriformis syndrome. It's gonna give you, you know, weak stability into the low back disks. And so we're going to have disk herniations and things like that. So this is one of those things I'm telling like go find a good Cairo who reset that pelvis, not just put you on your side and rotate you. That's a great thing to do, but not specifically for this, rebalance that pelvis and then work on those musculature so that the tone or how tight the muscle is resets and so it balances. You also want to make sure that your right leg and your left leg are pretty close to equally as strong. Let's just say that you can do a hundred pounds, single leg, leg press on one leg, which you can only do 80 pounds on the other leg. That's a problem. You need to get them both to the same spot. Um,.

Dr. Matt Chalmers [00:05:45] So that's why I like to split those up into singles. So, you know, those low body function, those little body, you know, work is really, really important for longevity, you know, and function of life. And so for women, this is an easy one. Like women, like most of them, when I know who worked out. like to train their legs. They like to train their butt. They'd like to train their thighs and stuff like that and have really nice legs so they can wear high heels and show it all off. Phenomenal. That's the way to health. The problem is a lot of guys skip leg day. So guys quit skipping leg day, um, maybe that piece was a little bit more towards the guys, but women, if you're not working out, this is, you're missing your anti-aging piece. You know, you've got to do resistance training. Um, the next thing is going to be actually upper back, um and in down basically to the elbow. And so the reason why this is also, I love to throw this out for women is because like women will avoid training their chest, which is fine. Um, but what they will do is they'll train their shoulders and their arms because they don't want to get that bat, that the stuff that hangs down here and it's flappy and they want to make that lace like Ryan around their shoulder cause it shows off definition in the arms and that makes them look thin, which has also a hundred percent what they should do. And then work their back musculature cause it pulls your shoulders back. Get your head up and that position change is extremely important for oxygen. It's extremely important. For just general balance and posture. And if your head comes back, we have lots and lots of research showing that head forward posture creates tons of issues in the neck, in the head, sinuses, teeth issues, you know, headaches, all sorts of stuff. And that tension can start cutting off blood supply for the whole scalp and stuff like that. So getting that head back is going to be really, really beneficial for anti-aging function.

Dr. Matt Chalmers [00:07:25] So working that upper back. Shoulders arms is gonna be fantastic because again what we're trying to go for We're trying get that that extension that opening of the chest because the more open and up the chest is the easier it is to breathe and Oxygen is the primary function. We're Trying to get in that is like one of the number one things We're, trying to do which leads is kind of back to the cardio thing and i don't want people to think that i'm Telling you not to do cardio what i'm telling you to do is do your cardio but i'm Telling, you to, do the resistance training as, well Because as you get your body retuned and you start standing up in more full positioning, you can breathe better. And the cardio is going to help not only your heart, but your blood vessels create all the functioning and move that oxygen around. So definitely cardio is a thing. So if you're not doing cardio, you've got to do some type of cardio. Now be smart about this just because running is fantastic. And you read this, the stats on running and you're like, Oh, it takes the most energy. It burns the most fat. It's the most beneficial for cardiovascular function. It's also going to destroy your hips, ankles, and knees. If you don't run right. So, you know, if you're a big guy or a big lady, running might not be the thing you should start jumping into, but everybody needs to at least look at barefoot running and not that you have to run barefoot, but the striking step style. So instead of hitting your heel, which jams up, or you hit your heel. It hits your knee, your ankle, your hip all the way up to your spine. So landing on your heel you land on the ball of your foot. And so what ends up happening is that your foot becomes a shock absorber and then your ankle becomes a shot comes over and then your knee becomes a shark absorber. Then your hip comes with shock absorbers. And so it just, that force is, that forces dealt with in a much better way, all the way up the body. Now you're like, well, I can't run as fast. That's great.

Dr. Matt Chalmers [00:09:05] You can run longer, not like that day. I mean, like in your life, because if you have less damage to the ankle, to the knee, into the hip, into low back, you're going to have preservation function. You're going to be able to go on for a long time. Plus. If you're working those muscles every single time that you take a step while you're running or jogging or whatever, you're doing leg day. And we just talked about how important leg day is to survival, function, beauty, esthetics, the whole deal. So look at barefoot running. That's gonna be one of those things you can do. Now, walking on a treadmill is also great. Kick that incline up just a little bit. You're doing great. Cycling has some upsides and downsides. There's some low back issues with it, but as long as you're getting adjusted for the pelvis, like I said earlier. You shouldn't have issues there as long as you're maintaining tone and strength in the legs. Again, you shouldn't have issues below back there. So cycling is a great option. Stair master is fantastic because if you think about what you're doing with a stair master, you're literally doing what I just said you do running, right? Cause you're up over ball of the foot down, right. And so that type of motion is going to be great. Um, elliptical is okay. I'm not a huge elliptal fan because the natural range of motion of your feet is supposed to be here. It's not supposed to And so I feel like for a lot of people, because I see this in, especially in women, I see that the, their issue in the pelvis because of the way their feet are tracking, um, again, not the worst thing in the world. It's just keep that in mind, make sure someone's adjusting your pubic synthesis and stuff like that. Um, so those are going to be some of the best exercises. There's a, there's a list that you can start buying.

Dr. Matt Chalmers [00:10:35] Well, what's the third best and what's, the fourth best and stuff like that, um but you know, planking is gonna be another great one, but there's that that's where, like for lot of you people, we need to start kind of focusing on me like, okay. Am I doing leg day enough? Am I going my upper back and my shoulders properly? You know, and then into arms by doing those, you know, properly. Am I doing some type of cardio for cardiovascular function and oxygenation to the body? So, you know, are those things that, and the easy way on the, on the cardio stuff, um, you need to be breathing harder, like you don't have to be panting, but you need be like, Oh yeah, my heart rate's up and I'm breathing. It's more difficult to breathe. Fantastic. Like you should be able to have a conversation, but again, because you have to breathe more. That's the type of thing where you should be. Like you shouldn't be the point where you can't carry on a conversation. If you're doing hit, that's a little bit different, but that's not what we're talking about. Um, but for just like your 30 minutes of cardio, there should be a little bit of, you know, we should be, a little more labored in our breathing. Um, not tremendously more, but definitely more labor in our breathing, so keep that into account. And if you're working with somebody, they can easily dial that in. It is super easy to dial in as the guy or the person who's working with you. So again, this is where you get a trainer to kind of help you be like, is this how I'm supposed to be? And they're like, yeah, just like that, because here's what's going to happen. You're going to get in better shape and that point's going to keep going up. So you got to kind figure out on, you know, Hey, on today's how much sleep I got blah, blah, so don't look at this, don't look at the numbers on the screen. So much as to say, you're doing it right or wrong. How is your breathing? Like that's the thing we should be focusing on.

Dr. Matt Chalmers [00:12:14] If we're doing something for cardiovascular functionality, this is exactly where we should do. And as it's worth working on the breathing. And so it should be one of those things where you're slightly labored. Um, and then real quick, so before I almost out of time, uh, breathing exercises, again, super fantastic because not only does he get dire framework, it helps relax you and calm you down. And I, like a lot of people wake up and they do this in the first thing in the morning and that's fantastic. I tell you, you should do these throughout the day, like, you know, like a breakfast, lunch, dinner type of thing, help kind of break the stress, kind of help calm down. of just make sure that we're breathing and getting all that stuff going, you know, multiple times a day because oxygen is not just important in the morning. So, uh, keep that in mind. Can I roll that through? I'll go through some of the, uh. Diet tomorrow, but that's going to be, uh that's gonna be the way that we try to focus working out to decrease some anti-aging stuff. This is a giant thing. Um, and so I can sit here and talk to you about this for days, but that would be the thing that I would have focused on. If you're really looking for anti-aging, you've got to start including not only your diet which your exercise routine and you've got to have your diet. I'm sorry.

Dr. Matt Chalmers [00:13:18] Your exercise routine kind of sculpted for anti-aging and for you. Um, this isn't super hard to design. It takes about, it really takes about three to five weeks. If you're doing it right. Um, to go like, okay, what back exercises should be you doing? What leg exercises are right for you right now? And then what's going to be, you know, stage two and stage three and stage four, um, to plan the whole thing out. But it's one of those things that can be easily done. So if you guys are looking for something to do this, get a trainer who knows what they're doing. You can get ahold of the office. I'll walk you through it. We make videos for people, um, but that's gonna be the big thing on anti-aging for exercise is making sure that you're planning throughout what's going to make me, you know, function really well now. And then what's gonna keep the function to keep the esthetics I want for the next 30 years. Uh, again, the earlier you start in this, the easier it is. So, um. Get with somebody and get this stuff rolled into your daily function and you won't regret it. All right. You guys have a good day. Thanks for your time.

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Dr. Matt Chalmers

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