Longevity – the best time to stay young is now

When people hear the word ‘longevity’, they often think of old age. Of grey hair, of experience – and of the question of how to stay fit for as long as possible. But the real turning point comes much earlier. Between the ages of 20 and 40, the course of how we age is already being set.

That may sound dramatic – but it’s actually good news. Because it is precisely during these years that we have the power to positively influence biological processes before wear and tear, chronic illnesses or a decline in performance set in. Longevity is therefore not a topic for later in life, but an invitation to start working on your own future today.

Research makes a clear distinction between lifespan and healthspan. Our aim should not simply be to grow old, but to spend as many of those years as possible free from illness and limitations.

Statistically, many people spend almost a decade at the end of their lives with chronic ailments or physical limitations. It doesn’t have to be that way – provided we start investing in our health early on.

From the mid-20s onwards, changes begin to creep in that remain invisible at first: muscle mass starts to decline, bone density reaches its peak, the metabolism adapts and cells repair themselves slightly more slowly.
This doesn’t happen overnight, but gradually – and that is precisely why it’s worth taking a proactive, conscious approach to exercise, diet and recovery from an early stage.

This is where epigenetics comes into play: our genes are not fixed; they respond to our lifestyle. Studies show that up to 80 per cent of our ageing is influenced by environmental factors and habits. This means that exercise, sleep, diet and stress management all ‘communicate’ with our genes and can either slow down or speed up the ageing process.

Nothing has such a powerful effect on health and longevity as regular physical activity. Strength training protects against muscle loss, strengthens bones, improves hormonal balance and keeps the metabolism active. Endurance training supports cardiovascular function, oxygen uptake and mental performance.

It’s not about peak performance, but about consistency. Just three to four training sessions a week – whether at the gym, on a yoga mat, swimming or cycling – can measurably slow down the biological ageing process.

Particularly beneficial: forms of exercise that combine strength, endurance and coordination. Functional training, interval running, climbing or even challenging yoga flows engage the whole body and keep it flexible, strong and responsive.

Sport is a key driver, but it only realises its full potential when combined with rest. Sleep is arguably the most powerful regeneration programme we have – it repairs cells, regulates hormones and strengthens the immune system. People who regularly get too little sleep not only age faster, but also increase their risk of cardiovascular and metabolic diseases.

Nutrition provides the ‘building blocks’ for every cell. Fresh, unprocessed foods, plenty of vegetables, high-quality proteins, healthy fats and as little sugar as possible form the basis. Research is also increasingly linking moderate calorie intake and periods without eating (e.g. intermittent fasting) to positive effects on longevity.

And then there is the mental aspect: Stress accelerates ageing processes, especially when it is chronic. Mindfulness, meditation, spending time in nature or pursuing creative hobbies help to reduce stress levels and strengthen emotional resilience.

Longevity isn’t achieved through radical 12-week programmes, but through small, consistent choices. Even just a few simple changes to your daily routine can make a noticeable difference: