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Do you exercise regularly? No! then start today. It's better to be late than never. As you save money for your retirement age, in the same manner exercising especially after 30's is like saving for your health for later stage of life. "The game isn't over, even if you haven't been active," said Dr. Angela Smith, past president of the American College of Sports Medicine. "Aerobic fitness, bone health, agility, you may be able to catch up. It's remarkable to see the things people can actually do."

If you are in your 40's and starting exercise now, you must know some important facts:

• You must see your doctor to estimate your ability to tolerate the type of exercise you are planning. You should not over do or stress out your body that may give rise to some difficulties.

• Kind of clothing during workout is also an important deciding factor. Clothing won't make you work out harder or a better athlete but if you are comfortable while working out you may workout longer!

• Choose a proper and relaxed environment for the workout.

• Most of the time women complain that they miss out daily workout routine because they don't have time. That's just an excuse. Remember you are doing exercise to keep yourself active and fit not for any championship. Just devote a regular 20 - 30 minutes and you are done.

• If you are not the gym person, at least try to go for a jog or fast walk in the nearest park. Yoga and Pilates are great at this age as they are not strenuous.

Women who begin an exercise program over 40 reap the benefits of lower cholesterol, lower risk of heart attack, stroke, diabetes and high blood pressure.

Exercise after 40 is the best reason you'll live longer. Dr. Wojtek Chodzko-Zajko, of the University of Illinois hinks people should revisit their routines just as they do their retirement investments. Chodzko-Zajko urges people to find the activity that makes sense to them. "Even walking the dog or spending time outside. Adopt active choices. Be active in your own way."

Whenever we analyze that our skin is aging, we start using various beauty products and treatments and forget the most important part. Yes Exercise and proper diet can protect your skin from aging better than some fancy creams available in the market with huge price tags. Once you start to exercise, you can make your body younger and prevent age-related diseases.

Benefits of exercise:

• Maintaining a healthy weight
• Relieving Insomnia
• Relieving back and joint pain
• Reliving stress and tension
• Increasing flexibility

Some important workouts:

Stretches: Stretching is important for increasing flexibility which normally decreases with age. Go for slow controlled movements that gradually give the muscles full range. Research shows that stretching is better because the moves put your muscles through a wider range of motion. Do the following routine at least three times a week.

Cardiovascular: cardio exercises helps to increase muscle, get rid of fat, and even provide more energy. It also decreases stress and anxiety. This form of exercise is very useful for high blood pressure, diabetes, and a low immune system. Different forms of cardiovascular exercises are: Jogging, cycling, trekking, power walking, tennis, soccer or swimming. It should be performed for 20 minutes for best result.

Strength training: This is important to tone muscles and increase strength when weight is being lost. Strength training can slow down the process of sagging skin and wrinkles. Small hand weights are the best way to gain strength as they can be used to tone the arms, shoulders, and even the back. An exercise ball can also be helpful. It is advisable to start with a small amount of weight and increasing gradually.

Yoga: The best way to avoid the lines of aging is keeping yourself happy and stress free. Yoga is one of the best ways to fight stress.

So Exercise is the only fitness formula to protect you from anti aging effects. Apart from good skin and health, exercise give you the most precious thing independence, and helps you in maintaining a high quality of life.

Image source: anti aging

It's festive time all around and it's time to party. This is the time when you need to work little hard to keep yourself in shape so that you look gorgeous and wins everyone's appreciation. Just follow some of these simple exercises on daily basis and you will simply love your figure.

• Rotator Cuff Strengthener: You can do this exercise either seated or standing. Hold the elbows close to the waist with palms facing the sky holding a Theraband. Pulling the hands away from each other externally rotating the shoulders. For this workout you will need a light Theraband. You can do these exercises on the go, at the park or when you have a few moments to spare.

• For That Flat Stomach: Crunches are a great way to keep your stomach toned. To get the most benefit from stomach crunches, lie straight on the floor, bend your legs and keep your feet flat. You should then put your hands behind your head and curl upwards from your shoulders using only your stomach muscles. Keep your abs tightened, and slowly release them to roll your body flat back to the floor.

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The game of Tennis came into existence several thousand years ago. Tennis is a sport played between two players (singles) or between two teams of two players each (doubles). A strung racquet is used to strike a hollow rubber ball covered with felt over a net into the opponent's court.

History: The game was first created by European monks to be played for entertainment purposes during religious ceremonies. Initially the ball was hit with the hand. Then leather glove came into existence. Later on for effective hitting and serving of the ball an adaptive handle was used. Thus, racquet came into existence. After the evolution of the racket, the tennis balls also underwent frequent alterations. The first tennis ball was wooden. It gave way to a bouncier, leather ball filled with cellulose material. With time game became famous in France especially among royal family. Between 16th and 18th centuries, the game called ' Jeu de paumme' - the game of the palm was a highly regarded by kings and noblemen.  In 1874, Major Walter Wingfield acquired the patent rights for the equipments and rules for the game which bore close resemblance to the modern tennis. First tennis courts emerged in the United States in the same year. The game slowly extended to different parts of the world like Russia, Canada, China and India. 

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