Updated on September 24th, 2022

What is your age? Whenever you talk about your age, you are referring to the chronological age which is the number of years you have lived since birth. But is it your actual or real age? Has your body aged as per your chronological age or is it younger or older than your age? Ask this question from a number of  people who do not know your exact age “How old do you think I am ?” The figure you get may be different from your chronological age.  People will estimate your age by your looks, health and your energy levels as perceived by them.      Now ask yourself as to how healthy and energetic you feel? Do you feel as energetic and healthy as you were when you were ten years younger or do you always feel tired and feel that the age has caught up with you?  Answer to these questions will give you a rough indication of your biological age (also known as physiological age or real age of your body). Putting it all together, if your looks, energy levels and state of your physical, emotional and mental health is better than that of an average person of your age, then your biological age is less than your chronological age. Lower Biological age is a good sign and a fact to be proud of.

Your chronological age which is just the number of years you have existed after your birth. It will continue to increase at a set rate with time. On the other hand, biological age is calculated on the basis of your physical, emotional and mental state. Biological age gives your real age or true age of your body. It is quite possible that an individual with a chronological age of 60 may have a biological age of 40 years and a person with chronological age of 40 years may have a biological age of  60.   

For healthy ageing and longevity, what is more important is your biological age or body age rather than your chronological age. In fact your biological age is more closely tied to the risk of age-related diseases than your chronological age.

While have no control over your chronological age, you can always take certain steps to reduce or reverse your Biological age. You can have a body of 30 years in a 50 yr old person. It is ideal to start the the process of checking and controlling your biological age while you are young but if you have missed the boat, the good news is that it is never too late. You can start at any age and reverse your biological age to the extent possible.

How do you determine your Biological age? There are several ways that you can determine your biological age, but none are absolutely definitive or accurate. However, these methods do give you a fair idea of your body age. 

Know your Biological Age

One such real age calculator  is Health Age Calculator which calculates your Biological Age taking your personal inputs on your heart health, medical, nutrition, psychological aspects and security. 

You can calculate your biological age by giving inputs in the calculator below starting from Personal aspects:

Know Your Real Age

The Biological or Real age that you get from the calculators may be lower or higher than your chronological age. If it is lower, it is a matter of satisfaction. If it is higher, it is a wake up call for you. The good part is that there are health factors that would reverse your biological age and give you years back on your average life expectancy.

Why do we Age?

You may not realize that your body actually replaces itself, cell by cell, every seven to fifteen years. The old cells die and new ones are formed through the process of division. 

The nucleus of every cell contains Chromosomes which have protective endings known as Telomeres. Every time that a cell divides, a small telomere part falls off from end of the chromosome resulting in shortening of Telomeres. Over a period of time, telomeres gradually get shorter and shorter. This is what causes ageing and increasing of Biological age.

How can you reduce your Biological age?

Fortunately, there are certain life style and environmental changes through which we can lengthen our telomeres and reverse our Biological age.

To reduce your biological age, you need to address all the factors affecting the biological age.

Primarily there are three sets of factors which determine your biological age. These are genes, Life style and Environment. You inherit your genes, so you have no control over them. It is estimated that your genes contribute to nearly 30% towards your ageing. The balance 70% is controlled by your Life style, habits and environmental factors. Therefore it is important to control this 70% if you want to reverse your biological age.

Working Out/Exercise

To negate the effects of ageing and reversing the trend, physical exercise and workout is the most important factor.

–New research has confirmed the power of lifelong exercise in keeping our muscles healthy at all ages.

-Exercise speeds up your metabolism and help you lose weight.

-It helps in building muscle and bone mass.

-It improves both heart and lung function and increases your energy levels.

-It helps preventing diseases and illness.

-It has a positive impact on stress levels by boosting the level of endorphins in your body.

-It improves your brain health and reduces the risk of cognitive decline.

-It gives you relaxation and improves the quality of your sleep.

-Exercise not only makes you feel younger and improves overall health and longevity. 

How Much of Exercise must be undertaken would depend on one’s age, physical state and capacity. If you have not exercised at all for a long period of time, it is recommended to consult a physician before undertaking and deciding any exercise routine.

Aerobic activity is  moderate intensity exercise such as walking or jogging, swimming or cycling may be undertaken to get the heart pumping. These exercises build up endurance, improve lung and heart health, stamina and  benefit the circulatory system. 

Strength training must be undertaken to help build muscle and bone density. It would also improve the functional fitness. Older adults should start with the exercises using their own bodyweight like Squats, Push-ups, Step-ups etc and build up on it subsequently.

Stretching keeps the body mobile and flexible and helps in continuing doing everyday tasks with ease. Yoga is a very safe and useful stretching exercise which is ideal for fifty plus.

Duration. For all 50 plus, at least 150 minutes of aerobic activity, strength training and stretching exercises every week is recommended.  They may alternate between aerobic and strength exercises, working up to at least 30 minutes of exercise, five days each week.

Nutrition

-Nutrition is another important factor to control and reverse ageing process.

-Nutrition is crucial for the body. Ensure that at Fifty plus, you consume more Proteins, Vitamin B12, B6, Calcium, Folate and Vitamin D to slow muscle loss, keeping the bones strong and to slow cognitive decline.

 -Pack as much nutrition into each meal as possible by concentrating on the foods rich in Essential Vitamins and  Minerals. 

-A Wholesome Breakfast can be a good way to start the day to get the essential vitamins and minerals and required amount of fibre. As a fifty plus, never miss your Breakfast.

-Consume foods rich in Omega 3 fatty acids. Omega 3s are important for reducing inflammation wherever it comes up.

-Essential fats are also for hormone production. Healthy fat source could include avocado, olive oil, peanut butter or fish oils. 

-Aim for five servings of fruits & vegetables each day. These are packed with important nutrients to help you stay healthy.

-Include adequate quantity of fibre in your diet and always stay hydrated.

-Include Super Foods  in your diet which can give you better nutrition with less calories.

–Intermittent fasting and reducing the caloric intake by 20 to 30% while maintaining intake of essential nutrients, is confirmed to be a sure means to extend life span. 

Emotional State and stress levels

-Some stress is unavoidable and makes us keep going. However, excessive stress places strain on our immune system, interferes with our hormones and slows our metabolic rate.

-Learn techniques for stress reduction and management, such as yoga, meditation or deep breathing. Develop a  positive mindset. A positive mindset can have a beneficial effect on your longevity.

-Most people feel younger or older than they really are – and this ‘subjective age’ has a big effect on their physical and mental health. so never say ‘I am ageing’

Modify you Habits/Improve your Environment

If you smoke, quit smoking immediately.

If you drink, cut down to one drink  a day.

Practice a good sleep routine by turning off all lights & screens and getting in bed 30 min before sleep time. Sleep at least 7 to 8 hrs every day.

Maintain a good balance between work and hobbies/pastimes.

Always stay calm and manage your stress through meditation and deep breathing.

Always think positive as positive mindset improves longevity.

Maintain a good relationships with your family, friends and near and dear ones.

Move more. Exercise through activities you enjoy.

Get regular medical check ups.

Try and achieve ideal weight. Always watch what you eat.

Build social connections.

Always learn something new to keep your brain healthy.

Guard against all type of pollution including radiation pollution from mobiles, TVs, computers etc.