The nutrients in these types of food helps keep your bones, muscles, and organs strong for long periods of time.Įxamples of these foods include fruits, vegetables, beans, low-fat dairy, and high-fiber (whole-grain) breads. Fat shifts from the outer edges to the abdomen and waist, which can increase the chance of heart disease and breast cancer.Įat more foods with a low glycemic index value This is the sign of a healthy body fat distribution. Fat accumulates on the outer edges, such as your hips and thighs. This is usually determined by your waist-to-hip ratio and waist circumference. In addition to weight, the way your body distributes fat is very important for healthy aging. It could be the result of increased frailty or another underlying condition. However, being thinner doesn’t mean you are necessarily healthier. Overweight individuals have a higher risk of high blood pressure, heart disease, diabetes, certain forms of cancer, and more. Stretching keeps your body loose, which allows you to continue doing everyday tasks with minimal aches and pains.Examples of endurance exercises are swimming, walking, and biking.
Endurance exercises help your breathing and heart rates rise, which on a regular basis improves lung and heart health and stamina, as well as benefiting your circulatory system.Strength exercises help build muscle mass, which reduces the risk of osteoporosis later in life.Balance exercises reduce the risk of falling, which is a major cause for injuries in elderly adults.Types of exercises to try include the following: Here are some of the ways you can healthily age: Exercise or engage in physical activityĮverybody, especially those with high blood pressure, diabetes, heart disease, or arthritis, can benefit from regularly exercising.įor younger adults, exercise improves the amount of blood the heart can pump with each beat (stroke volume) and lowers resting heart rate.Įxercise helps older adults have better heart and lung function, which can increase endurance and reduce fatigue. Starting at any age, including 70+, can help. You can take numerous steps to try to improve your biological age. While chronological age is a factor, you may not end up having the same biological age as your chronological age.įor example, if you’re a 28-year-old male who doesn’t exercise, only eats high-fat foods, and has smoked five packs of cigarettes per day for the last 10 years, it’s likely you would have a biological age of greater than 28 years. Using these guidelines along with various mathematical models, medical professionals can figure out what age your body “acts” like it is. genetics (for example, how quickly your body’s antioxidant defenses kick in).The actual number comes down to different biological and physiological development factors. The basic idea behind biological aging is that aging occurs as you gradually accumulate damage to various cells and tissues in the body.Īlso known as physiological or functional age, biological age differs from chronological age because it takes into consideration a number of factors other than just the day you were born.
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