What is your Actual Age? Biological Age explained & Healthy Ageing Tips

Isn't it fascinating when someone asks about your age, and you immediately start figuring out how many incredible years you've spent on this planet since your birth? We've always understood age this way, haven't we? But here's the intriguing part: how is it that sometimes older individuals outlive the younger ones? And why do younger people sometimes face chronic diseases, battling for their lives? It's a curious world we live in!

We are witnessing a significant shift as lifestyle diseases traditionally associated with adults, such as Cardiovascular disease, Type 2 Diabetes, Obesity, Hypertension, and even Cancer, are increasingly impacting younger generations. This concerning trend is frequently referred to as a "silent epidemic." These conditions were once known as diseases of old age. So, why are they now so prevalent among young adults? If these are truly diseases of old age, are young adults aging prematurely?

The Biological Ageing Process

To fully grasp this concept, we must delve deeper into the ageing process. The biological process of ageing comprises three key sub-processes: cellular senescence, telomere shortening, and oxidative stress. "Senescence" means "growing old" and involves halting cell division while keeping the cells metabolically active. Telomeres, the protective caps at the ends of chromosomes, gradually shorten over time, playing a crucial role in biological ageing. Oxidative stress results naturally from metabolism, where free radicals are generated and eventually overwhelm the body's antioxidants. These free radicals cause damage to cell membranes, DNA, and proteins.

It is truly interesting to understand that aging occurs at a cellular level, influenced by numerous factors. So we now know, real ageing is cellular ageing! The progression of health changes typically begins around the age of 30 and significantly accelerates by age 60. There are distinct physical indicators of aging, such as muscle atrophy, joint stiffness, and reduced bone density, which clearly signify this transition. Furthermore, any persistent dysfunction in a specific organ or bodily function indicates that the body is gradually slowing down. Notably, physiological and psychological symptoms, including hypertension, anxiety, and a diminished capacity for learning, multitasking, and problem-solving, also underscore the aging process.

From the points discussed above, it’s clear that ageing seems inevitable. But is it really? Interestingly, there are advanced yogic practices that claim to reverse the ageing process—though they demand intense discipline and strict adherence to specific guidelines. While reversal may be rare, what if we could delay ageing significantly? The good news is—it’s entirely possible, simply by managing our lifestyle.

A recent article by the World Health Organisation (WHO), published in June 2024, reveals that 31% of adults globally—around 1.8 billion people—failed to meet the recommended physical activity levels in 2022. This lack of movement drastically increases the risk of heart disease, type 2 diabetes, dementia, and even cancer. Clearly, the so-called silent epidemic of physical inactivity is very real. So, let’s not fall for the illusion that we age solely because of time—our lifestyle choices matter more than we think.

Impact of Yoga in our Life- Healthy Ageing Tips

Luckily, as I keep on reiterating the fact, Yoga is not merely a physical activity or breathwork; it encompasses our entire lifestyle. It’s crucial to first recognize that our bodies constantly shed dead cells and generate new ones, essentially undergoing a daily cycle of death and rebirth at the cellular level. According to the ancient science of Yoga, our entire body undergoes a complete renewal every seven years. Our lifestyle choices determine whether the new cells we cultivate are of higher quality than their predecessors. Let's explore the impact of Yoga on our lives and understand how it contributes to a longer, healthier existence.

Yoga for Cardiovascular Health

• Postures for Inner & Outer Well-being! The practice of Yoga Asanas includes a variety of postures such as forward folds, backbends, inversions, and twists. These aren’t just physical movements—they are ancient techniques thoughtfully crafted by the Rishis to benefit both the outer body and internal systems. When performed mindfully, these postures enhance blood circulation, reduce blood pressure by managing stress, and improve heart rate variability (HRV), supporting a healthier cardiovascular system.

• The Role of “Happy Hormones”! Regular yoga practice naturally boosts the production of Serotonin—the body’s mood-stabilizing hormone—and Endorphins, commonly known as the “happy hormones.” This hormonal boost helps in managing symptoms of anxiety and depression, while also keeping the mind calm and emotionally balanced. A calm mind, in turn, plays a significant role in regulating blood pressure and heart rate.

• Activating the Parasympathetic Nervous System! Yoga isn’t just about movement—it’s about awareness. The integrated practice of asana, pranayama, and meditation involves deep breathing and mindful attention to the self. This meditative approach stimulates the parasympathetic nervous system, which governs relaxation and recovery. As a result, the body enters a state of calm, which promotes healing and supports long-term health.

• Flexibility in Practice for Every Body! One of the unique strengths of yoga is its adaptability. Even in a group class setting, yoga can be highly personalized. Most asanas offer multiple variations to accommodate different body types, health conditions, or levels of flexibility. Whether it's Chair Yoga, Stick Yoga, Block-assisted postures, or customized sequences, yoga welcomes everyone with open arms, making it a truly inclusive and sustainable practice.

Yoga on Muscle Strength & Longevity

• Stability Through Strength – The Essence of Asana! At the core of yoga asana practice lies the principle of Sthirata, or stability. Achieving stability in each posture isn’t just about balance—it’s about building and sustaining muscle strength. In yoga, postures are often held for extended durations, which turns them into effective weight-bearing exercises. This sustained effort stimulates muscle fibers, supporting both the preservation and growth of muscle mass—a vital component for long-term physical health and strength, especially as we age.

• Developing Body & Muscle Awareness! One of yoga’s greatest offerings is enhanced proprioception—the deep awareness of your own body in space. As you flow through movements, align your posture, and transition mindfully between poses, you begin to understand your body’s strengths, flexibility, and limitations. This conscious engagement not only improves muscular control and stability but also promotes joint health. Yoga encourages the production of synovial fluid, which keeps joints lubricated and reduces the risk of degenerative conditions such as arthritis.

Yoga's Role in reducing Oxidative Stress

• Enhancing Mitochondrial Health! One of the lesser-known benefits of regular practice of yoga is its impact on mitochondrial function. Mitochondria, our cellular energy producers, can generate harmful free radicals when stressed or inefficient. Yoga improves their function and energy efficiency, meaning fewer free radicals are produced during energy metabolism. This leads to lower oxidative stress, improved cellular performance, and greater vitality.

• Managing Psychological Stress! Our mental state is closely linked to oxidative stress. Chronic psychological stress is known to elevate the levels of free radicals in the body. Yoga, with its emphasis on breath control, mindful movement, and meditation, helps regulate emotions and calm the nervous system. By nurturing emotional well-being, yoga reduces stress-induced oxidative damage, creating a healthier internal environment.

• Boosting Natural Antioxidant Defenses! Regular practice has been associated with increased levels of endogenous antioxidant enzymes, which are crucial for neutralizing free radicals. This natural boost helps maintain oxidative balance and supports the body’s ability to repair and rejuvenate at the cellular level. Yoga-induced increases in antioxidant enzyme activity are thought to be mediated through improved oxidative balance and reduced production of reactive oxygen species (ROS). This enhancement helps maintain cellular homeostasis and prevents oxidative damage.

Yoga's Influence on Telomere Length

• Supporting Telomere Integrity! Emerging research suggests that regular yoga practice may contribute to the preservation of telomere length—the protective caps at the ends of chromosomes that are closely linked to cellular vitality and longevity. While scientific exploration in this area is still ongoing, studies have observed that individuals who consistently practice yoga often maintain healthier leukocyte telomere length (LTL) and exhibit lower levels of oxidative stress compared to those leading sedentary lifestyles.

• Slowing Down Cellular Aging! Yoga’s ability to lower stress and promote deep relaxation plays a crucial role in slowing the aging process at a cellular level. By mitigating chronic stress—a known accelerant of cellular damage—yoga helps delay replicative cellular senescence, the point where cells stop dividing. This suggests that regular yoga practice not only enhances day-to-day well-being but may also support long-term health and cellular longevity.

In a world where premature aging and lifestyle-related diseases are becoming alarmingly common, the timeless science of yoga offers a beacon of hope. Far beyond just physical movement, yoga is a holistic lifestyle that nurtures the body, mind, and soul—supporting cellular health, improving psychological resilience, and promoting longevity. From enhancing mitochondrial function to preserving telomere length, yoga empowers us to take charge of our biological age, regardless of the number on our birth certificate. The truth is, we do not age simply because time passes—we age because of how we live. With mindful choices, daily movement, and inner stillness, we can not only delay aging but truly thrive in every season of life. Yoga, then, is not just a practice—it's a powerful path to aging gracefully and living vibrantly.