Chronological age versus Biological age

By the time we turn 65, we have orbited the sun 65 times and have blown out 65 candles on our last birthday celebration. For us, it’s the number of those candles that defines how old we are. That’s our chronological age.
 
The chronological age is determined by your date of birth. It also shows itself by the slowing down of the body’s functions. There is everything from slow reflexes, memory issues, less blood being pumped, a decrease in maximum attainable heart rate, and the list goes on.

It's important to understand that there are 2 sides to the coin when discussing age. The health of the cells in your body determines the biological age. That is your true age. 

While genetics may set the stage, our lifestyle choices take the lead in determining our biological age. Our diet, stress levels, and exercise habits all play a significant role. This means that we have the power to influence how our genes are expressed and, ultimately, how we age. It's a hopeful reminder that we are not just passive participants in the aging process but active agents with the ability to shape our health and wellness.

One of the most effective ways to maintain a healthy biological age is through regular exercise. It's not just a tool, it's a powerful tool that cannot only slow down the aging process but also reverse it. Numerous studies have confirmed this, showing that exercise can significantly impact our biological age, regardless of our chronological age. This inspiring fact should motivate us to incorporate exercise into our daily lives, knowing that it can truly make a difference in how we age.

Exercise is by far one of the greatest catalysts to a healthy biological age. The good news is that it is never too late to start. The National Seniors Game Association (NSGA) is one of the best markers for this. NSGA can be defined as an Olympics for seniors. Surf the YouTube channel to take a glimpse at these inspirational seniors and you will see that the best time to start exercising is now. Some of these seniors started exercising in their 80’s, some started in their 70’s and have earned medals for their performance. For them, their biological age is lower than their chronological one. The point is to just start – at any point in your life. This reassuring message should encourage us to take that first step, no matter our age, and start reaping the benefits of exercise.

While improving our biological age may not extend our chronological age, it can significantly enhance our quality of life. As far back as the 18th century, an insightful Scottish physician noted, 'Of all the causes which conspire to render the life of a man short and miserable, none have greater influence than the want of proper exercise.' This wisdom still holds true today, reminding us of the potential for a healthier, more enjoyable life through exercise.

A reduced biological age mostly has to do with a lack of use. 
The results of the Dallas Bed Rest and Training Study were a testament to this when – in 1966- five healthy men volunteered to be a part of a research study at the University of Texas. All they had to do was to be on bed rest for 3 weeks during their summer vacation. The results were devastating.
 
Testing the men before and after exercise, the researchers found significant changes that included faster-resting heart rates, a drop in the heart's maximum pumping capacity, a rise in body fat, and a fall in muscle strength. This phenomenon is seen time and again in space travel when astronomers come back to Earth with diminished physical well-being.
 
The good news is that one can reverse one's biological age. In the same University of Texas study, the volunteers underwent an 8-week exercise program that restored their pre-study performance levels and, in some cases, improved them.

Today, we’re far ahead in our understanding of a biological age since that study. 
As studies have shown, endurance training is the best means of maintaining a healthy biological age. It improves cardiovascular function, making the heart muscle supple, lowering the resting heart rate, and maintaining healthy blood pressure. The benefit is not only to the cardiovascular system; endurance training also regulates sugar and cholesterol levels.

The idea is to stand erect and engage the body somehow- whether that’s dancing, running, or walking. Think about how long you sit – behind a desk or a steering wheel -each day and how often you are standing and moving your body. For most, those scales are not balanced. Take that and add on hours slept and hours at a dining table and you will see that your days -if not managed properly- are mostly spent sitting or lying down. 
Another piece of good news about the importance of working towards a healthy biological age is that you do not need fancy exercise equipment or expensive gym memberships. We all can find a place to walk, run, climb, or dance. The key is to continuously move your body in the form of exercise. If you have people that can support you in this journey, that’s excellent news. If you don’t, then become your own advocate:
 
1. Make exercise something you enjoy engaging in. 

2. Don’t get discouraged. 

If walking around your neighborhood is boring but that’s the only exercise you can engage in, then dig deep and find a spot that will be enjoyable to walk. Go to the beach, or a park or drive to a pretty neighborhood nearby and walk there.  Whatever you do, make it something that brings you joy. It will motivate you to stick with it. As far as walking goes, make it brisk. Although a leisurely walk is important to calm the nervous system, it is a brisk one that works the cardiovascular system.

3. Make a promise to yourself that you will stick to it each day, whatever that may look like. 

I have patients who work from home, and some of them set their alarm to 5 p.m. as a signal to close shop and go for a walk. Some bring a change of clothes with them to the office. At the end of their workday, they change and climb up and down the office stairs enough times for 15 minutes before they go home. 
It’s never too late to start. 

Here’s to you and a healthy biological age.

Dr. Kermani