Yes, not working out significantly contributes to accelerated biological aging, leading to faster declines in muscle, bone, cognitive function, and increased risk of chronic diseases, while regular exercise actually slows cellular aging (by protecting telomeres) and maintains physical and mental vitality, making sedentary lifestyles promote aging. Physical inactivity is a major driver of age-related issues like frailty, memory loss, and metabolic problems, whereas exercise helps you live longer and better by preserving strength, energy, and overall health.
Short answer: No -- regular exercise slows biological aging for most people; only extreme, poorly recovered training can accelerate specific wear and increase some aging markers.
“Being physically active is the best gift that you can give to yourself,” he says. Other measures he recommends include not smoking, maintaining a healthy weight, getting good sleep, getting all recommended vaccines, getting preventive cancer screenings, and treating hypertension and high cholesterol.
Eating a healthy diet, getting lots of sleep, staying socially connected and managing stress can all help you age well, but one habit in particular stands out to help you live a long and healthy life, and that's physical activity.
The Japanese diet is low in processed foods and added sugars and high in fresh vegetables, seafood, soy products, and rice. This diet is rich in antioxidants, vitamins, and omega-3 fatty acids, which help fight oxidative stress and inflammation, two major causes of aging.
The "Japan 5-minute rule" refers to extreme punctuality, meaning you should arrive 5-10 minutes before a scheduled time, as being exactly on time is considered late, demonstrating respect and reliability, a concept sometimes called "5-minute prior action" (５分前行動). It highlights Japanese culture's emphasis on preparedness, where trains are so precise that delays over 5 minutes get official notes, making being early a crucial part of business and social etiquette.
You Maintain Physical Strength and Mobility
“Being able to move around easily, whether it's taking daily walks, climbing stairs, or carrying groceries, is a classic sign of healthy aging,” Dr. Badessa says. “Good strength, balance, and endurance mean you can stay independent and continue doing the activities you love.”
8 Ways to Maintain a Youthful Appearance
Italy's youth are facing obesity because of what Longo calls the “poisonous five P's—pizza, pasta, protein, potatoes, and pane (or bread),” Jason Horowitz writes in the NYT. Longo fears Italians will live long but not healthfully if this pattern continues to dominate the culture.
The seven pillars are inflammation, stem cell regeneration, macromolecular damage, stress, proteostasis, metabolism and epigenetics 1 . The relationships between the pillars are shown by the interconnected network. The pillars are shared by ageing and age-related diseases.
A peanut butter and jelly sandwich (PB&J) adds about 33 minutes to your healthy lifespan per serving, according to a University of Michigan study that measured life expectancy impacts of over 5,850 foods using the Health Nutritional Index (HNI). This sandwich tops the list for adding time, with nuts and seeds also being highly beneficial (around 25 mins) and processed items like hot dogs subtracting time.
Smooth skin is a key characteristic of youthfulness. By adopting a skincare routine that includes moisturizing, exfoliating, and protecting against sun damage, you can maintain a smoother complexion and minimize the appearance of wrinkles and fine lines.
Vitamin C. Dr. Nicholas Perricone who is famous anti-aging doctor from New York said that “Vitamin C or ascorbic acid is highly effective and the very first vitamin that has been discovered which has antioxidant activity and inhibition of melanin formation.
Exposure to light is a top cause of premature aging: Sun exposure causes many skin problems. Ultraviolet (UV) light and exposure to sunlight age your skin more quickly than it would age naturally. The result is called photoaging, and it's responsible for 90% of visible changes to your skin.
Aging is a natural process, but staying active can significantly slow down its effects, helping seniors not only look younger, but feel and function younger as well. Regular exercise not only supports physical and mental health but also enhances appearance by improving skin elasticity, posture, and energy levels.
Mental exercise can reverse a brain change linked to aging, study finds Scientists have found the first compelling evidence that cognitive training can boost levels of a brain chemical that typically declines as people age.
In the short term, lack of sleep can cause a decline in motor skills, slow down information processing, reduce our attention spans and emotional capacity, and impair our judgement. Over the long term, sleep issues can lead to a higher risk of cognitive decline, impaired memory and Alzheimer's disease.
Heart disease remains the leading cause of death, followed by cancer and COVID-19, which accounted for about 60% of the decline in life expectancy.
The eight lifestyle changes that could extend your life
Eating fiber rich vegetables first, followed by protein, and then finished with a carbohydrate is said to be the ideal way to eat to slow aging. Basically, by following this method, your blood sugar will not suddenly spike.
Excluding the 10% most and 10% least beautiful women, women's attractiveness does not change between 18 and 40. If extremes are included, however, "there's no doubt that younger [women] are more physically attractive – indeed in many ways beauty and youth are inextricable.
5 anti-ageing drinks that help you stay youthful
7 Signs You're Aging Well, According To Geriatricians
Research suggests that maintaining function—through movement, diet, and social engagement—can slow the aging process and enhance overall well-being. Regular exercise, for example, supports heart health, brain function, and mobility as we age.
Skin changes are among the most visible signs of aging. Evidence of increasing age includes wrinkles and sagging skin. Whitening or graying of the hair is another obvious sign of aging.