Want to feel younger and live better? Your biological age reflects how well your body functions rather than the years you’ve been alive. Small, daily habits can help slow aging and boost longevity. Here are 12 science-backed activities to lower your biological age:
1. Walk more
Walking is a longevity booster. Research suggests that even 10 minutes of brisk walking a day supports healthy ageing by preserving telomeres—the protective caps on your DNA. Aim for at least 8,000 steps daily for maximum benefits.
2. Take the stairs
We’ve all heard it before, but there are so many benefits to ditching the elevator! Climbing stairs improves circulation, strengthens muscles, and enhances cardiovascular health. Stair-climbing may help reduce the risk of heart disease and improve metabolic function.
3. Stay hydrated
Proper hydration regulates blood sugar, aids digestion, and supports cellular function. Drinking two to three litres of water daily can help keep your body in peak condition.
4. Build muscle with strength training
Muscle mass naturally declines with age, but resistance exercises like bodyweight squats, push-ups, or even heel raises help maintain strength. Strength training can lower biological age by improving bone density, metabolism, and joint health.
5. Be social
Regular social interaction is linked to a slower ageing process and better mental health. Whether it’s a phone call, coffee date, or hobby group, maintaining strong relationships can add years to your life.
6. Enjoy your coffee (or tea)
Both tea and coffee are rich in polyphenols—powerful antioxidants that reduce inflammation and support heart health. Opt for decaf over caffeinated.
Pexels
7. Eat enough of everything
A well-rounded diet with lean proteins, fibre, and healthy fats supports longevity. Focus on whole foods, minimise processed foods, and maintain a balanced caloric intake to avoid weight-related health risks. Include anti-inflammatory foods like berries, nuts, and olive oil.
8. Get regular health screenings
Preventive healthcare is crucial for early detection of issues before they become serious. Routine check-ups, blood tests, and screenings can help you stay ahead of potential health concerns.
ALSO SEE: SA gets new platform connecting young doctors with job opportunities
9. Prioritise quality sleep
Restorative sleep is essential for cellular repair and hormone regulation. Aim for seven to nine hours of quality sleep each night to reduce stress and support brain function.
10. Reduce stress with mindfulness
Chronic stress accelerates aging by increasing inflammation and damaging cells. Meditation, deep breathing, and mindfulness exercises can lower cortisol levels, reduce stress, and promote longevity.
11. Get sunlight (safely)
Exposure to natural light helps regulate circadian rhythms, boost vitamin D levels, and enhance mood. Spend 10–20 minutes in the sun daily, while using sunscreen to prevent skin damage.
12. Laugh more
Laughter reduces stress hormones, improves heart health, and strengthens the immune system. Watching a funny movie, spending time with loved ones, or engaging in activities that make you happy can have powerful anti-ageing effects.
ALSO SEE:
The importance of Vitamin K when you have a Vitamin D deficiency
Feature Image: Pexels
