Why Do Some People Age Slower?

Have you ever met someone who seems to have endless energy, a sharp mind and an active lifestyle well beyond what you might expect? While it can seem like they’ve discovered a secret, science suggests the answer is far more fascinating. The rate at which we age isn’t determined solely by the number of birthdays we’ve celebrated.

Researchers now know that your biological age—how your cells and tissues are functioning—can differ from your chronological age. In other words, two people born in the same year may experience ageing quite differently depending on a variety of factors. The encouraging news is that many of these influences are within your control, and understanding them reveals just how adaptable the human body can be.

What Does It Mean to Age More Slowly?

Before exploring the science, it’s helpful to understand what researchers mean by "ageing more slowly". Ageing is a gradual biological process involving changes within cells, tissues and organs over time. However, these changes don’t occur at exactly the same pace in everyone. Scientists increasingly measure biological age using markers such as DNA methylation, inflammation, and physical function, providing a more accurate picture of how the body is ageing than the calendar alone can.

One landmark study demonstrated that biological ageing can be measured using DNA methylation patterns, often referred to as the “epigenetic clock”, which closely predicts health outcomes throughout adulthood (R). Understanding biological age opens the door to an exciting question—what actually influences it?

Your Genes Set the Stage, But Lifestyle Writes Much of the Story

It’s easy to assume that healthy ageing is determined entirely by genetics, but that’s only part of the picture. Studies of twins suggest that genetics account for roughly 20–30% of differences in lifespan, while environmental and lifestyle factors contribute substantially to the remainder (R).

Although you can’t change the genes you inherit, your daily choices influence how those genes are expressed. This field of science, known as epigenetics, explores how factors such as nutrition, physical activity, stress and sleep can switch certain genes on or off without altering the DNA sequence itself. This means your lifestyle continually interacts with your biology, creating opportunities to support healthy ageing every day.

Your Cells Are Constantly Repairing Themselves

One of the most remarkable facts about your body is that it is never standing still. Every second, your cells repair damaged proteins, recycle worn-out components and maintain the structures needed for healthy function. These quality-control systems help keep tissues working efficiently throughout life.

Researchers have identified important cellular processes, including autophagy and DNA repair, that help maintain cellular health. These natural repair mechanisms are recognised as key features of healthy ageing (R). Rather than viewing ageing as simply “wearing out”, scientists increasingly describe it as a balance between damage and repair—a balance that lifestyle habits help influence.

Regular Movement Supports Healthy Ageing

Exercise is one of the most consistently studied lifestyle habits associated with healthy ageing. Regular physical activity supports cardiovascular health, muscle function, metabolism and brain health while also helping regulate inflammation. Walking, cycling, swimming and resistance training all encourage the body to adapt in positive ways.

Exercise has also been shown to stimulate the production of Brain-Derived Neurotrophic Factor (BDNF), a protein that supports healthy brain cells and learning (R). Perhaps most importantly, movement signals to your body that it is needed, encouraging many systems to remain active and resilient.

Quality Sleep Is When Your Body Performs Essential Maintenance

Sleep is far more than simply resting. During sleep, the brain clears metabolic waste, consolidates memories, and carefully regulates hormones involved in repair. Scientists have also discovered that the glymphatic system becomes particularly active during sleep, helping remove waste products from the brain (R).

Consistently getting sufficient, high-quality sleep supports many of the biological processes linked to healthy ageing. It’s one more reminder that some of the most important work your body performs happens while you’re asleep.

Nutrition Helps Provide the Building Blocks for Healthy Cells

Every meal supplies nutrients that your body uses to repair, maintain and build tissues. Eating a variety of vegetables, fruit, wholegrains, legumes, healthy fats and quality protein provides vitamins, minerals and plant compounds that support normal cellular function. Many of these foods are naturally rich in antioxidants, which help protect cells from oxidative stress.

Research has consistently associated dietary patterns rich in plant foods, such as the Mediterranean diet, with healthy ageing and improved health outcomes (R). Rather than focusing on a single “superfood”, scientists increasingly emphasise the overall quality and consistency of the diet.

Staying Socially Connected Benefits Your Brain and Body

Healthy ageing isn’t only influenced by physical health. Maintaining meaningful social relationships has been associated with better physical and mental wellbeing throughout life. Positive social interactions help stimulate the brain, reduce feelings of loneliness and contribute to overall quality of life.

A large meta-analysis found that stronger social relationships were associated with a significantly greater likelihood of survival across multiple populations (R). Sharing conversations, hobbies and experiences with others may therefore benefit both emotional wellbeing and long-term health.

Healthy Ageing Is Built Through Everyday Habits

Perhaps the most encouraging discovery is that healthy ageing isn’t determined by one magic solution. Instead, it reflects thousands of small decisions repeated over months and years. Moving regularly, sleeping well, eating a balanced diet, managing stress and staying socially engaged all work together to support your body’s remarkable ability to adapt.

Scientists continue to uncover new insights into biological ageing, but one message remains remarkably consistent. The body responds positively to healthy daily habits, regardless of when you begin. Every positive choice supports your health today while helping to create a strong foundation for the years ahead.

Read our next blog, This is Why Your Metabolism Slows Down With Age, to discover practical habits that can help you feel your best every day while supporting your long-term health.