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Facial Exercise

5 Facial Exercises You Can Do To Look Younger

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Image: tommerton2010

There are several theories explaining why and how we age. One theory says that certain genes determine how long we would live. There is also a theory stating that over time, our body wears out including our DNA, leading to the loss of functioning of certain body systems. But regardless of whether these theories are true or not, there’s one thing that remains clear: many women dislike aging. It shows on how popular anti-aging creams are as well as cosmetic procedures that promise younger-looking skin.
Some of the cosmetic procedures women can have for a younger-looking skin include Botox injections (a purified protein from the botulinum toxin), chemical peels, and soft tissue fillers (injectable treatments used directly under the face of the skin). While many of these procedures are effective, they require several sessions in a month and this can be costly especially for those who are on a budget.
Women who are uncomfortable with the idea of putting something into their skin can still look younger without breaking the bank through facial exercises. It was believed that the French started this form of beauty routine. The first set of facial exercises was published in a pamphlet on year 1710. However, it was only in the late 1950s when the modern style of facial exercise was born.
Proponents of facial exercise believe that the facial muscles are like other muscles of the body. If you don’t “work them out” they would sag, causing premature signs of skin aging.
There are different types of facial exercise routine you can try depending on the area you want to work on. The following are some of the best facial exercises to help you look years younger:
Smile Smoother
The Smile Smoother is beneficial for those with sagging skin and cheek lines. Skin sagging is common as we age. It can be attributed to several factors including the loss of collagen and elastin which are the supportive connective tissues of the skin, making it flexible and plump. Aside from aging, the skin also loses these supportive connective tissues due to unprotected sun exposure.
The first step in doing the Smile Smoother is to make an ‘O’ shape with your mouth, making sure the teeth are hidden. Smile as wide as you could without showing your teeth. Hold your smile and place your index finger on your chin. With your index finger still on your chin, start to move your jaw up and down. Relax and repeat this for six times.
Frowning Glory
The Frowning Glory works well for the crow’s feet. The crow’s feet are also known as the laugh lines. These are the fine lines surrounding the outer corners of the eyes. The crow’s feet are among the signs of skin aging and often start to appear starting in the mid-30s. The appearance of these fine lines can be due to the loss of elastin and collagen. These proteins can be lost due to aging, excessive sun exposure, smoking, and exposure to pollution.
To do the Frowning Glory, simply scrunch your eyebrows as if you’re frowning. Relax your forehead and then do that again. Repeat it for three to four times in a day.
Jawline Roll
The Jawline Roll is a good facial exercise for sagging skin. It works the muscles underneath the jawline.
The Jawline Roll starts with a tightened face. With your puckered lips and tightened face, say with a force “Ew Charles.” As you’re saying this loudly, you are working the muscles quicker. When you’re doing this facial exercise, make sure that you’re not grinding your teeth. Do 3 sets before relaxing.
Flirty Eyes
The Flirty Eyes work well for the deep eye hollows and drooping eyebrows. Drooping eyebrows typically happen as we age. This has something to do with the sagging of the skin and the weakening of the connective tissues surrounding the eyes.
To do the Flirty Eyes, start by placing an index finger under each eye. Your finger should be pointing towards your nose. With your mouth slightly open and with your teeth hidden, flutter your eyelids while gazing at the ceiling. Do this for 30 seconds and then rest.
Stretch
Aging does not only cause sagging of the facial muscles; it can also affect the neck muscles. You can keep it from happening by doing the Stretch.
To do the Stretch, simply pull your neck upwards and sideways. Do this for a few seconds, about three to four times in a day. Doing this regularly can help tone your neck muscles.
When it comes to looking young, you don’t really need expensive procedures especially if you’re not comfortable with them. There are facial exercises that you can do regularly in the comfort of your own home. They are easy-to-do and works really well when done correctly and regularly.

How Exercise Can Fight Anti Aging

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Image: Hypnotica Studios Infinite

Several studies have shown that exercise can provide you with several benefits. These include reducing the risk of chronic diseases like coronary artery disease, type 2 diabetes, and even cancer. It also benefits one’s emotional health as it’s an instant mood-booster and helps in alleviating stress. But research shows that exercise can also slow down the aging process.

How Exercise Slows Down the Aging Process

The important structures that are involved in aging are called telomeres. These are tiny caps found at the end of DNA strands. Telomeres are said to protect the DNA from damages brought about by cell division as well as cell replication.
Normally, as a person ages, these telomeres shorten and wear out. There are several factors that can hasten this process. These include diabetes, smoking, obesity, and insomnia. However, there are studies showing that exercise can slow down the wearing out of these telomeres.
In one study, it shows that athletes and even older people who engage in regular physical activity like walking have longer telomeres than sedentary people. But it remains unclear if the same is true for individuals in varying age groups who engage in regular exercise.
To find out if there’s really an association between exercise and the shortening of the telomeres, an investigation was done by researchers from the University of Mississippi and University of California. The study involves analysis of data of 6,500 individuals aged 20 to 84. They found out that there is a strong association between regular physical activity and aging. However, this depends on the type of exercise a person does.
Subjects who are reported to perform two types of exercise are 24% less of having shorter telomeres; those who perform three types have 29% less chances; and those who have done four types of exercise are 59% less of having shorter telomeres. The study further revealed that there is a strong association between exercise and aging in people between ages 40 and 65.
There are several other studies that show a strong association between exercise and aging. One study shows that many of the changes associated with aging are due to disuse. Another supporting study is one from the University of Texas Southwestern Medical School. In just three weeks of research, it showed that subjects who spent the entire time in the study resting have shown several physiologic characteristics of individuals twice their age.
Aside from these studies, there are also evidences showing that exercise can slow down the aging process due to its natural ability to release the human growth hormone (HGH), the hormone responsible for keeping the growth function active and for promoting healthier brain function which reduces the risk of dementia including Alzheimer’s disease.

Exercises that Can Slow Down Aging

It doesn’t matter if you’re in your 20s or 40s. You’re never too young or too old to develop the habit of getting into regular physical activity. If you’re still starting, you may want to consider the following. These are exercises that are shown to be best in slowing down the aging process.
Squats
Doing squats right promotes stronger knee joint and hence, reduces the risk of knee pain. You know that you’re doing it right if your femur lines up properly in your hip joint. It’s also important to note that when doing squats, you have to make sure that the feet are slightly wider than the hips.
Resistance Training
Resistance training is a great form of exercise as it helps preserve muscle mass. Researchers found out that even a 26-week resistance training can already reverse aging at the genetic level.
Cardio Exercises
Doing regular cardio exercises isn’t just good for your heart but for delaying the aging process as well. As a person ages, mitochondrial function, which involves the energy-producing structures in cells, decreases. Cardio exercises are shown to improve mitochondrial function and thus, slows down some of the effects of aging.
Facial Exercises
Facial exercises are various movements on the face that can help reduce the effects of aging on the skin. They are based on a premise that facial muscles are just like other muscles of the body. When they are not used, they can lose their elasticity and hence, lead to skin sagging and fine lines.
It doesn’t matter whether you engage in walking, swimming, or higher-impact exercises. As long as you do these on regular basis, you’re on your way to a younger, better you.

How To Get Rid Of Your Double Chin In 3 Steps

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Image: Lindsey Turner

A double chin can make you feel unattractive. If you’re wondering why you’re having a double chin and others have none, then you may want to check on the following.

Causes of Double Chin

One or a combination of the following factors may have caused your double chin:
Genetics
If you have family members who also have double chin, then it’s most likely that having a double chin runs in your family. Just like the color of your eyes and hair, genetics also has a role to play in the way your body stores fat and retains water.
Excessive Weight
One of the most common causes of double chin is excessive weight. If you’re overweight or obese, then you’re more likely to develop double chin because of the excessive fat in your body.
Unhealthy Lifestyle
In contrast to what many believed, double chin can also develop among skinny people. It can happen if one lives an unhealthy lifestyle. It can mean eating mostly fried and processed food and rarely engaging in physical activities.
Age
Aging also contributes to the development of double chin. As we age, we start to lose our skin’s elasticity and our facial muscles start to sag. Hence, it’s common for many aging women to have double chin.
There are surgical procedures to get rid of the double chin but they can be expensive and come with certain risks. If you dislike invasive procedures, they’re definitely not the best options.

Simple Ways to Get Rid of the Double Chin

The good news is, there are simple yet effective ways to get rid of the double chin without going under the knife. These include the following:
1. Lose weight
If you are overweight or obese, then losing those excess pounds can help in getting rid of the double chin. Since it’s not possible to spot-target weight loss, the only way to get rid of it is to aim for overall weight loss. You can do that through improving your physical activity and changing your eating habits.

Aerobic exercises are great ways to help you lose weight. You can try running, walking, swimming, dancing, or jumping rope. If you’re in the gym, you can use the treadmill, elliptical machine, or the stationary bike. Aim to work out for at least 30 minutes each day in most days of the week.

Aside from exercise, the quality and quantity of the food you eat also matters when it comes to weight loss. Eat more plant-based food for your carbohydrate source and lean meats for protein. Carbohydrates supply your body with needed energy while protein helps in the repair of tissues and muscles. Also try having healthier snack alternatives like sweet potato fries instead of the traditional fries or carrot sticks instead of potato chips.

2. Chew gum
The muscles that hold the chin area are the same muscles used for chewing. These muscles are “worked out” when one is eating. They work harder when you’re chewing gum because it’s harder to chew gum than food. To avoid added calories, make sure that you’re opting for a sugar-free gum.

3. Do facial exercises
Facial muscles are just like other muscles in the body. When you do not move them regularly, they sag. This is where facial exercises become helpful.

There are facial exercises that are targeted for the muscles of the chin. There’s the tongue exercise that involves curling of the tongue back towards the throat; the chin toner which can be done by placing the palm of the hand on the forehead and with resistance, attempting to bring the head down; and the neck lift which is best done at the start of the day.
If you want to get rid of your double chin but don’t want to undergo expensive surgeries, then try these tips. They may not be easy or comfortable at first but you’ll eventually get used to them the longer you do them.

Why You're Never Too Old To Begin Facial Exercises

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Image: David Amsler

All of us go through the aging process. But a lot of women dislike aging because of the changes it brings to the skin. One of the most common skin-related complaints is wrinkling. These lines that appear on the forehead and outer corners of the eyes and mouth happen because of the reduction of the skin’s elasticity and thickness.
There are several treatments and remedies to reduce the appearance of wrinkles. These include cosmetic procedures like Botox injections, the use of anti-aging creams, and doing regular facial exercise.
Facial exercise is a simple yet effective way to reduce the appearance of wrinkles. Unlike cosmetic procedures and the use of anti-aging products, facial exercise isn’t expensive. You can do it within the comfort of your own home either on your own or with the help of another person. Plus, it is not invasive compared to some cosmetic procedures.
While testimonials have proven how effective facial exercises are, some women especially older women are hesitant to try them thinking that they’re too old for it. This isn’t true as facial exercises are created for everyone regardless of age.

Why You’re Never Too Old For Facial Exercises

As we grow older, our skin undergoes several changes including having more fine lines. Giving facial exercise a try regardless of your age is a better option than waiting for a miracle to happen to improve the look of wrinkles and other signs of skin aging.
There are several women who can prove that age doesn’t matter when it comes to doing facial exercise. A perfect example is Eva Fraser. Fraser is considered to be as one of the proponents of facial exercise. She’s already 50 years old when she went to Germany to meet Madame Hoffman who is believed to have devised a method of exercising the facial muscles.
Fraser’s persuasion had made Hoffman, who was already in her 70s that time, to provide her the training that she needed. After being trained in London, Fraser developed her own facial exercise program which is now available in various formats including books, videos, and DVDs.
These women are proofs that no matter how old you are, it’s never too late to begin doing facial exercises.

Facial Exercises for Beginners

There are tons of facial exercise routines that you can try. But for beginners, the following can be a good start:
For the Forehead
To reduce the wrinkles on the forehead, begin by lying down and looking up at the ceiling. Open your eyes as wide as you can and lift your eyebrows while you do this. Hold this for 2 seconds before release. Repeat for 10 times.
For the Eyes
One of the most common signs of aging are fine lines around the eyes. These lines can be reduced by toning the muscles around the eye area. To do this, simply press your two fingers at the temples and lightly pull them back. While at this position, rapidly open and close your eyes. Do this for 5 times.
For the Cheeks
For the cheek area, try to fill your mouth with air then slowly release it. Repeat this for 10 times.
For the Mouth
Reduce the appearance of fine lines around your mouth with this facial exercise: say “AH”, “EE”, “OH” exaggeratedly by opening your mouth as wide as you can. Do this for 10 times.
For the Chin and Neck
This facial exercise is intended for toning the muscles in your chin and neck area. Begin the exercise by sitting with your back and neck straight. Once you’re in this position, slowly tilt your head back and look up at the ceiling. Move your lower lip over your upper lip. Hold this position for 5 seconds before releasing it. Repeat this for 5 times.
Aging is inevitable but this doesn’t mean that you can’t do something with the skin changes brought by it. If expensive and invasive facial treatments are not your thing, then give facial exercise a try. This can be done anytime and anywhere whether you’re in your 30s or in your 60s.

What Happens To Your Skin As You Age

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Image: Pedro Ribeiro Simões

Aging is a normal process that we all go through. As we advance in age, there will be noticeable changes both in our body and on our skin.
Considered as the largest organ of the body, the skin covers approximately 1.73 square meters of the body. It protects the bones and the flesh and plays a significant role in regulating the body temperature.
Despite its toughness, the skin isn’t free from the damages brought by certain environmental factors and of aging.

Effects of Aging on the Skin

Aging causes the following changes on the skin:
Wrinkling
Wrinkles, which may be coarse or fine, are depressions on the skin’s surface. Their depth may vary as well as location. These lines may appear on the forehead, outer corners of the eyes, and on the sides of the mouth.
The appearance of wrinkles are considered normal in the natural aging process. They are the result of the reduction in skin thickness and elasticity. They can also develop as a result of genetic factors, smoking, and unprotected sun exposure.
Discoloration
Skin discoloration, also known as age spots, is another unpleasant effect of aging on the skin. Hyperpigmentation can develop on the back, on the face, and on the back of the hands. These are benign lesions that often result from accumulated exposure to harmful UV rays.
Sagging
Although there are several causes of skin sagging, aging is the most common.
As we age, our skin loses collagen and elasticity. They are the structural proteins produced by the dermis that play an important role in keeping the skin supple, smooth, and elastic. So, when we start to lose them, our skin starts to sag and loses its youthful, plump look.
Bruising
Aging also causes the skin to bruise easily. It happens as a result of the thinning of the layers of the skin – the epidermis, dermis, and subcutaneous layer. The skin becomes more prone to injury as we age because it loses the protection it naturally gets from these layers.
Dryness
Skin dryness is common as we age. Aside from skin flakes that may detach from the skin, skin may become itchy, and sensitive.
The drying of the skin results from the loss of natural moisturizing oil which can be partly due to hormonal changes. Skin dryness can be exacerbated by changes in the weather. Being in a very cold and windy environment may deplete your skin’s moisture and further cause skin dryness.
Thinning
Older people have noticeable skin thinness which often appears as almost translucent. Skin thinning is common on older people because aging causes the loss of the fat beneath the skin’s outermost layer. It also happens because of slower skin cell regeneration.

Reducing Effects of Aging on the Skin

We may not be able to prevent aging but there are habits that we can develop to reduce its effects on the skin. Some of these include the following:
1. Wear sunscreen
Wearing sunscreen before heading outdoors especially when the sun’s rays are the strongest (between 10 a.m. and 2 p.m.) is one of the most important ways to reduce the effects of aging on the skin. The American Academy of Dermatology (AAD) recommends using broad-spectrum sunscreen with Sun Protection Factor of 30 or higher.
2. Have a healthy lifestyle
Having a healthy lifestyle contributes greatly to the prevention of skin aging. These include avoiding or quitting smoking and having a healthy diet.
Avoiding or Quitting Smoking
Smoking is a contributing factor to skin aging. This is caused by smoking decreasing blood flow to the face, how it changes the elastic fibers of the skin, and how it reduces skin moisture and vitamin A.
Healthy Diet
The best foods for the skin are those rich in vitamins A, C, and E. Most of these foods can be found in fruits and vegetables such as citrus fruits, green leafy vegetables, and carrots.
3. Practice facial exercise
Proponents of facial exercise believed that when facial muscles are ‘worked out’ regularly, skin sagging and other effects of aging on the skin can be avoided or reduced. This is because facial muscles are just like other muscles of the body. When you do not move them, they can lose their natural tone.
There are several facial yoga routines that you can try just like this routine for improving the jawline.
Unlike other means for reducing skin aging, facial exercise can be done anytime and anywhere. You can even do it within the comfort of your own home. And the best thing about it, is it isn’t invasive.
All of us undergo the process of aging but this doesn’t mean that we should look like a typical aged person. Try the suggestions above and see how they can help keep your skin healthy and young-looking.

What Is The Right Zen Space For You To Exercise In

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Image: Take Back Your Health Conference

Although further studies are needed in order to provide sufficient proof that facial exercise works especially for women suffering from signs of skin aging, many have attested that it works. Women who have tried it have seen positive results after doing it on regular basis.
Facial exercise lies on the premise that facial muscles are just like other muscles of the body. When they’re not ‘worked out’, they would end up sagging; hence, the appearance of fine lines and other signs of skin aging.
Choosing the right spot to do the facial exercise matters as distractions can keep you from doing it the right way. If you want to commit yourself to regular facial yoga, then choosing a zen space to exercise in should also be a priority.

Factors to Consider When Choosing a Zen Space

As each person is unique so as one’s choice of her own zen space. Here are some factors to consider to help you choose one:
1. Comfort
Your comfort should be your primary concern when choosing a zen space to exercise in. Neglecting this factor can lead to ineffective exercise and procrastination.
So, think carefully of what you consider as comfortable. Do you require a space filled with natural light or are do you still find yourself comfortable in a room with artificial light? Do you feel more comfortable in larger spaces or do you find comfort in smaller ones?
Knowing what motivates you and makes you comfortable can make the decision process a whole lot easier.
2. Needs
Compared to other anti-aging facial regimen, facial exercise doesn’t require a lot of things. If you’re still new to this, you’ll more likely be needing a video tutorial from an expert and a mirror to see how you’re doing each routine. But then, if your needs for a zen space go beyond these things, then it’s another thing to consider.
3. Space availability
Even if you wanted a grand zen space to exercise in but if you’re tight on budget, then you’ll more likely end up choosing among  the available spaces in your home.
It takes a bit of creativity to find and settle for one that suits your needs without breaking your bank.

Dos and Don’ts in Choosing a Zen Space

When choosing a zen space to exercise in, do:

  • Choose a space free from distraction
  • Consider how the space affects your energy and concentration
  • Inform others in your home about your zen space so you can have uninterrupted workout sessions

Don’t:

  • Select an overly cluttered area as it can affect your focus
  • Choose a space based on other’s preference. Remember that this is YOUR zen space so choose one that suits your preference or needs.

Creating Your Zen Space for Exercise

Once you have chosen a dedicated space to exercise in, the next step is to turn it into your own sanctuary where you can fully concentrate in doing the exercise. You can do that by:
Deciding what you want from your space
Do you only want a space where you can do your facial exercise without interruption? Or do you want to get more from that space?
Your zen space can serve more than just your private room for exercising. It can also be a place where you can do your daily meditation or deepen your spirituality. Knowing what you want from the space can help you design it in a way that satisfies your needs.
Seeking inspiration
The internet can be a great source of inspiration. But before you start looking for one, think of those things or elements that inspire you. They can be elements of nature or personal items that have meaning to you. Blindly following other people’s zen space design can only end up in frustration and disappointment.
The ability to concentrate and execute an exercise well can be affected by your choice of your zen space. So, know what you want and try the tips above for creating a space that suits your needs.