Biological Age vs Chronological Age: Why the Difference Matters

Life expectancy is a topic that deserves more serious discussion, especially when we consider the stark contrasts between different regions. In some parts of the world, the average life expectancy is as low as 57 years, while in more developed or health-conscious regions, individuals often live much longer. One of the critical reasons for this disparity lies in lifestyle habits, culture, exercise, and diet.

Just recently, a billionaire shared a photo reflecting on his six decades on Earth. Remarkably, he looked no older than 40. He credited this youthful appearance and vitality to the fact that by the age of 38, he had already built a strong culture of exercise and healthy living into his routine. This example underlines a growing realisation: we can influence our biological age, regardless of our chronological age.

Understanding the Two Ages

Your chronological age is simply the number of years you’ve been alive, based on your date of birth. It’s fixed and linear.

Your biological age, however, is a reflection of how well your body is functioning. It considers factors such as physical health, genetics, lifestyle, and stress levels. Two people can be 50 years old chronologically, yet have biological ages that differ significantly—one may have the vitality of someone 35, the other may resemble someone in their 60s physiologically.

Why Biological Age Matters

Biological age provides a more accurate picture of your internal health and functional capacity. It also reveals your susceptibility to chronic diseases, such as diabetes, heart disease, and cognitive decline.

Researchers now estimate biological age using various markers, including:

Physical fitness/ Immune system performance /Cognitive ability /DNA methylation patterns

Telomere length (the protective caps on our chromosomes)

These assessments offer a more nuanced view of your health than a simple birthdate.

How to Reduce Your Biological Age

The good news is that biological age is malleable. With consistent lifestyle changes, it can be reduced—even reversed. Here are some key strategies:

Exercise Regularly

Engage in aerobic activity, strength training, and flexibility exercises. Aim for at least 150 minutes of moderate or 75 minutes of vigorous activity per week.

Eat a Balanced Diet

Focus on whole foods—fruits, vegetables, lean proteins, whole grains, and healthy fats. Avoid processed foods, refined sugars, and unhealthy fats.

Maintain a Healthy Weight

Managing your weight supports heart health, mobility, and reduces inflammation—all of which influence ageing.

Manage Stress

Chronic stress accelerates ageing. Practices such as meditation, yoga, deep breathing, and journaling can significantly improve your resilience.

Prioritise Quality Sleep

Aim for 7–9 hours of quality sleep per night. Poor sleep affects everything from your immune system to cognitive function.

Avoid Harmful Substances

Limit or eliminate smoking, excessive alcohol, and drug use.

ALSO READ: Water, health, and life

Stay Mentally Active

Read, learn new skills, solve puzzles, or take up creative hobbies to keep your mind sharp.

Cultivate Social Connections

Strong relationships and community support are proven to enhance mental health and longevity.

Stay Hydrated

Water supports every function in the body, from digestion to joint health.

Monitor Your Health

Schedule regular health checkups and screenings. Prevention and early intervention are key.

The Science of Slowing Ageing

Training for a marathon was shown to reverse heart age by 4 years, lowering blood pressure and improving cardiovascular function.

A study by Northwestern University found that people who live near green spaces have a biological age 2.5 years younger than those who don’t.

Environmental factors, community structure, and access to health education also play critical roles in the ageing process.

Why This Matters Now

Many in developing regions still struggle with low life expectancy, not because of a lack of access to technology, but because of misplaced priorities. Health is often secondary to wealth.

But here’s the truth: health is the foundation of wealth. Your body is the vehicle through which all success flows. I’ve experienced this transformation personally. Once, I operated at low physical and mental performance levels. But when I invested in my health, the returns were exponential:

Lower body fat /Increased muscle mass /Better mobility and flexibility /Stronger bones

A more resilient immune system /decreased biological age

I traded chronic stress and unhealthy habits for a better, more vibrant life—and, hopefully, a longer one.

Final Thought

Focus not just on your lifespan, but your health span—the number of years you live in good health. By taking ownership of your biological age, you’re investing in a future of energy, clarity, and purpose.

The best return on investment is your well-being.

OVIGHO RICHARD OKOJEVOH-CIEH.SMC.CEH.PMP.

Is a Scrum Master Certified, Project/Product Management & HSE Professional, and the Executive Secretary of the Society for Health, Safety, and Environmental Education