Longevity - the best time to stay young is now

When we hear "longevity", we often think of old age. Grey hair, experience - and the question of how to stay fit for as long as possible. But the actual course is set much earlier. Between 20 and 40, we already decide how we will age.

That sounds dramatic - but it's 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 an issue for later, but an invitation to work on our own future today.

Research makes a clear distinction between pure lifespan and healthy, active years (healthspan). Our goal should not be to simply grow old, but to spend as many of these years as possible free from illness and limitations.

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

From the mid-20s, changes begin to creep in that initially remain invisible: Muscle mass decreases, bone density peaks, the metabolism adapts and cells repair themselves more slowly.
This doesn't happen overnight, but gradually - and that's precisely why it's worth taking an early, conscious approach to exercise, nutrition and regeneration.

This is where epigenetics comes into play: our genes are not rigid, they react to our lifestyle. Studies show that up to 80 % of our ageing is influenced by environmental factors and habits. This means: exercise, sleep, nutrition, stress management - all of these "speak" to our genes and can slow down or accelerate the ageing process.

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

It is not about peak performance, but about continuity. Just three to four training sessions a week - whether in the gym, on the yoga mat, swimming or cycling - can measurably slow down the biological ageing process.

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

Sport is an important motor, but it only develops its full effect in combination with rest. Sleep is probably the most powerful regeneration programme we have - it repairs cells, regulates hormones and strengthens the immune system. Those who regularly sleep too little not only age faster, but also increase their risk of cardiovascular and metabolic diseases.

Nutrition provides the "building material" for every cell. Fresh, unprocessed food, plenty of vegetables, high-quality proteins, healthy fats and as little sugar as possible form the basis. Moderate calorie intake and breaks between meals (e.g. intermittent fasting) are also increasingly associated with positive effects on longevity in research.

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

Longevity does not come from radical 12-week programmes, but from small, consistent decisions. Even a few simple adjustments in everyday life can make a noticeable difference: