We are living in the society where young looks seem like a necessity to survive. More and more age old peoples can be seen going to gym and running over the treadmill. These baby boomers often suffer from back injuries after such unguided workouts. Reason being that people in their 50's and 60's get some arthritic changes in back and neck including spinal arthritis and disc degeneration. Unknowingly these people stress these body parts and get injured.

People are engaged in jobs full of stress and then they try for a sedentary lifestyle in single day. They try to work out too much in one session. Research has shown that exercise can reduce the chances of premature death due to cancer, heart disease and other health problems. Hence, it helps to promote a longer and healthier life.

A study at University of South Carolina reported that people over age 60 with better cardio-respiratory health generally live longer than the unfit people regardless of the levels of their body fat. Experts recommend a daily walk for a good health and it has been found that it is sufficient for fitness.

Following are the top 5 workouts for a longer and healthier life.

• Cardio workouts

It can be anything that makes your heart pumping faster for few moments. It may be a cardio exercise for 30 minutes daily, brisk walking, running, biking, swimming etc. If you don't have enough time for this, then at least spare 10 minutes for exercise throughout the day.

• Strength training

Muscles loose their ability to contract with age and get smaller. Strength training with anabolic steroids can change this along with controlling the increment in the fat levels with age. Lower muscle mass lead to the diabetes that can be controlled by strength training as it regulates the glucose metabolism. Workout for 30-45 minutes twice a week works best for anyone. 

• Workout for Flexibility

Due to the changes in the connective tissues, the body looses its flexibility and leads to the loss of ability to balance. A regular stretching for 5-10 minutes daily can help maintain the flexibility. Head circles, stretching of calf muscles and hamstrings can do best.

• Balance Training

Loss of balance lead to more falls. Balance can be practice while standing in line while paying your bills. Try to stand on one leg and hold for 10 seconds. Practice this for 2-3 minutes daily and that is all you need to do.

• Mandatory Training

eglecting abs can lead to the back problems in long run. To avoid that do abdominal exercises for a few minutes daily.