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It cannot be emphasized enough: taking the necessary steps to lead an active, healthy lifestyle is very important. As you age, it becomes more difficult to stay in shape due to loss of lean muscle mass and a slower metabolism. Your risk of heart disease, type 2 diabetes, and certain types of cancer also increases if you don’t exercise regularly or follow a healthy diet. Establishing healthy habits at a young age — and sticking to them — is a smart idea. So without further ado, in order to lead an incredibly healthy lifestyle, we’re here to help you with the fitness part of the equation. We’ve put together a super-productive routine you’ll want to add to your regimen, so read on to learn more.

Strength training and cardio will be your new best friends. However, strength work should be your main focus, as you want to build and maintain as much muscle as possible. After all, muscles help you maintain your metabolism and burn even more calories. So consider it your “fountain of youth”.

When it comes to resistance training, compound movements that cover basic fundamental patterns—squat, wrist, press, pull, and lunge—are the key players here. The exercises in these patterns are the best bang for your buck and will give you the results you’re looking for.

Needless to say, if you want to lead an incredibly healthy lifestyle, incorporate this workout into your routine. Aim for 3 to 4 sets of the following exercises. And next, don’t miss the 6 best exercises for strong and toned arms in 2022, says the trainer.

Begin your dumbbell squats by holding one dumbbell vertically in front of your chest. Keeping your core tight, push your hips back and squat until your thighs are parallel to the floor. Come up ¼ of the way, then lower, then drive through your heels and hips to come back up, flexing your quads and glutes to finish. Do 3 to 4 sets of 10 repetitions.

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Begin this next exercise lying on a flat bench with a dumbbell in each hand. Hold them straight above you with your arms fully extended. Pull your shoulder blades back and down into the bench as you lower the weights toward your chest. Stretch your chest well at the bottom, then press the weights back to the starting position, squeezing your chest and triceps at the top. Perform 3 to 4 sets of 8 to 10 repetitions.

For this exercise, grab the attachment on the sit-up machine and place your feet firmly on top of the foot. Pull out the handle, then fully straighten your legs. Keep your chest high and pull your elbows back toward your hips, squeezing your back and lats hard to finish. Straighten your arms all the way and stretch your shoulder blades well before performing the second repetition. Perform 3 to 4 sets of 10 to 12 repetitions.

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To perform this movement, grab a pair of dumbbells and place them in front of you. Keeping your chest high and knees soft, push your hips back as you pull the weights down your thigh. After a nice hamstring stretch, pull your hips forward, squeezing your glutes to finish. Perform 3 to 4 sets of 10 to 12 repetitions.

Begin your reverse dumbbell lunges with a dumbbell in each hand and take a long step back with one leg. Plant your heel firmly, then lower yourself until your back knee touches the ground. Push off with your front leg to come back up, flexing your glutes to finish. Perform 3 to 4 sets of 10 repetitions on one side before switching to the other.

Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more

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