Body Age – How Old Am I Physically Really?

“Age is just a number!”

That's what exceptional athlete, Super Bowl winner, and iconic actor Fred "The Hammer" Williamson says. And rightly so, because it is now common knowledge that in addition to a chronological age, there is also a biological age. The latter is based on the population's average health status. For you, this means: the better your health and fitness are, the younger you are. Regardless of how old you are according to your official birth date.

Biological age is also determined by genetics

Genetics, naturally, is a very important factor and cannot be influenced. However, and this is important to know, only about 30% of the aging process is predetermined by genetics. The remaining 70% can be influenced by yourself.

What factors influence biological age?

Exercise combined with sports (for example, on an exercise bike or cross trainer), a balanced diet, and good sleep quality are fundamental prerequisites for a biologically young age. Mental fitness must also be promoted so brain cells remain active and do not decline. Drinking alcohol only in moderation is another basic rule for a favorable biological age. Even though it can be difficult at times, work-related stress ages people and should therefore be avoided as much as possible. If that is not feasible, rest breaks should be taken for a mental "cool down."
We all know that happiness hormones keep us young longer. That is why a happy relationship is just as important as social contacts. They are the cornerstones for communicative exchange and interpersonal togetherness. Last but not least, emotional well-being acts as a reflection: when it is balanced, body, mind, and soul are in harmony, making you feel younger and more vital than your birth certificate and physical age suggest.

This defines the 70% through which we can positively (or negatively) influence our biological age. Anyone who lives a physically active life within a stable social environment and remains open to new impressions and learning opportunities can easily celebrate their biological 40th birthday right alongside their official 60th.

How can biological age be calculated?

In specialized tests, the first question is always about genetic disposition. Next, questions about personal lifestyle and family situation are answered. Even if the resulting scores are not scientifically rock-solid, they provide good general indications overall. A blood test is also offered to determine the length of telomeres. These are tiny components of DNA. The shorter they are, the higher the biological age might be. However, the conclusive power of this test remains controversial.

The conclusion with anti-aging tips consists of six points.

1. Exercise regularly

   Just 30 minutes of daily exercise on an exercise bike or cross trainer lowers biological age by several years. At the same time, fitness training increases energy potential and overall fitness. According to a study, the risk of cardiovascular disease or cancer is reduced with just 15 minutes of endurance training per day. According to various studies from the University of Zurich and Harvard Medical School, age-related complaints can even be delayed by up to 20 years with consistent exercise. A motivating point that should encourage even couch potatoes to start fitness training for better health.

2. Wholesome diet

   This consists of plenty of fruits and vegetables, as well as fish and high-quality vegetable oils. Meat and dairy products should only be consumed in moderation. This supplies the body with all essential vitamins, minerals, and trace elements, turning back the biological clock by up to six years.

3. Smoking, no thanks!

   Everyone knows that smoking is harmful. But who realizes that it reduces life expectancy by an average of 10 years? Furthermore, smokers age faster than non-smokers. Visually, this is reflected in pale and wrinkled skin. Physical endurance and resilience also diminish significantly. So if you want to feel younger than you actually are, you should quit smoking.

4. No organism likes stress

   Everyone knows that stress in both professional and family environments cannot always be avoided. However, there are ways to reduce stress effectively—for example with yoga, autogenic training, and regular downtime. During these times, you focus solely on your own interests, paving the way for emotional balance. And that is a personal fountain of youth.

5. Healthy curiosity keeps you young

   The saying “use it or lose it” applies not only to your muscles, but to your brain as well. Without brain exercise, our brain cells atrophy, becoming sluggish and inactive. But those who stay curious and keep learning new things well into old age stay young longer—whether learning languages, traveling, or picking up practical skills.

6. A well-functioning social environment for better health

   Nurturing friendships promotes social skills. Meeting new people broadens your horizons. And your family is the cocoon for the most intimate togetherness, which is why it needs to be harmonious. A healthy body with a healthy mind should be able to thrive in a positive social environment. If you build on the 70% that you can influence, as mentioned at the beginning, nothing stands in the way of a lower biological age.

These anti-aging tips should be followed by anyone who wants to stay young longer and outsmart their body age.