Your hopes of Olympic gold are certainly ended if you're in your 50s, but that doesn't mean you have to feel old. A study released in June 2016 found a decline in physical performance between the ages of 50 and 59, as well as a lack of physical activity—a recipe for an older Real Age.

" It should come as no surprise that people's physical abilities begin to deteriorate around their 50s. "In our 20s and early 30s, we reach our optimum physical ability," says Keith Roach, MD, chief medical officer and co-creator of the Real Age Test. "However, keeping active can help you maintain that level of physical performance for much longer than stopping."

 Physical Challenges and Daily Steps

 The study, conducted by Duke University researchers and published in Journals of Gerontology: Medical Sciences, looked at 775 adults ranging in age from 30 to over 100. The participants' average daily steps and minutes of physical activity were tracked, as well as their performance in four physical tests: standing on one leg, repeatedly standing up from a seated position for 30 seconds, a four-meter walking speed test, and a six-minute walk.

 Three of the four metrics indicated a significant reduction with age, with three of them beginning in the 50 to 59 age brackets. The balance test was reduced by 19%, from 55.1 seconds for 40 to 49-year-olds to 44.8 seconds for 50 to 59-year-olds; chair stands were also reduced by 19%.

 The Clock Is Stopping

 It's never too late to be the fittest version of yourself, says Roach. You may never be as fit as a professional athlete, but it's never too late to be the fittest version of yourself.

 Here are three techniques to slow down the passage of time and maintain your Real Age.

1. Increasing physical activity:

Everyone should take at least 10,000 steps per day, according to Roach (he averages about 20,000). Getting 1,000 steps takes roughly 10 minutes," he explains. "It's not difficult." People who take public transportation should get off one stop early and walk the remainder of the way to their destination, according to Roach. Pacing when on the phone is another skill.

                                                                                      Increase Stamina

2. Exercise

 You don't have to be breaking world records to reap the benefits of resistance training. Strengthening your muscles will also help you maintain your balance. "Strength training not only improves balance and coordination, but it also strengthens your bones," explains Roach.

                                                                                            Reduce stress

3. Yoga Practice:

Yoga can help you live a healthier, more active lifestyle as you become older. Every year, one in every three adults over the age of 65 falls, resulting in injuries, hospitalization, and even death. Furthermore, fear of falling can cause anxiety and a loss of confidence. Yoga may improve balance as well as keep your muscles flexible, according to a systematic assessment of 15 studies published in 2014.

Everyone should practice these three ways to be young and fit always. This article will help you to reduce your age, which is everyone dream