Lift weights and skip the afternoon coffee: These 10 habits will protect your body and brain from getting older

Lift weights and skip the afternoon coffee: These 10 habits will protect your body and brain from getting older

From boosting testosterone and strengthening bones, here's how you can defy ageing for longer.


Growing older means changes in your physiology, some of which aren’t advantageous to a happy, healthy life. Here, we reveal what the differences are and the strategies that’ll overcome them. Or slow them down at least…

Increase testosterone

The hormone testosterone, produced in the testicles and, to a much lesser degree, the ovaries, is vital for preserving and increasing lean muscle mass. Unfortunately, it plummets by 1% each year from the age of 30. But a 2024 study shows that lifting weights stimulates testosterone release, leading to not only a stronger you but one that’ll live longer. Factor in 30-minute strength training sessions two or three times a week to gain the benefits.

Build muscle

Getting enough protein in your diet is essential to maximise those muscle-mass gains. This is even more important as the years roll by because your body becomes less efficient at absorbing and assimilating this vital macronutrient. Studies suggest eating a minimum of 1g of protein per kilo of body weight per day is a good starting point, from sources such as chicken, nuts, tofu, tuna and Greek yoghurt. Straight after completing a strength session, eat around 20g of protein (for example, 100g of salmon, three eggs or 180g of cottage cheese) within an hour – this is when the body is primed to channel these muscle-building amino acids into your cells.

Eat more protein

Strengthen bones

“Women going through the menopause should consume plenty of dairy,” says Jo Lewis, who coaches triathletes over 50. This helps to avoid the onset of osteoporosis, which can be stimulated by menopausal hormone changes. A calcium-rich diet is also crucial for osteoporosis prevention. Sufficient vitamin D is needed for calcium absorption too; take a supplement in winter when sunlight is in short supply.

Prevent falls

The NHS says around one in three adults over 65 and half of people over 80 will suffer at least one fall a year. One reason why is that proprioception – your body’s ability to sense its place in space – decreases as you age. That, says founder of Wild Running Ceri Rees, can be ameliorated by hiking and off-road running.

“When you move on rough terrain, you’re engaging stabilising and synergetic muscles, not just the main muscles like you would on pavement,” Rees says. “Every footfall is different, improving your proprioception.”

Getting started with trail running

Give skin a glow up

As the years go by, a natural loss of elastic fibres (elastin) and collagen make the skin look older. But a 2024 review into skin function suggests exercise can help. “Regular exercise is associated with increased blood flow to the skin, elevated skin temperature and improved skin moisture,” reads the study. It also says exercise has a rejuvenating effect on skin, possibly due to the affect on hormone secretion.

Transform heart health

“Over time, your heart becomes stiffer and smaller,” says cardiologist André La Gerche. This increases your chances of heart disease and a stroke. “But research shows that cardiovascular exercise can not only slow down this process but reverse it.” The NHS advises that you should tick off 150 minutes of moderate-intensity activity each week. That’s where you break a sweat but can still hold a conversation.

Sleep your way to fitness

Insomnia strikes all ages but it’s particularly common in older people, says the US National Institute on Aging. One reason is that circadian rhythms change over time, often leading to disturbed sleep patterns that lower your immune system and raise your chances of falling sick. So good sleep hygiene is a must. That means banishing smartphones from the bedroom, no afternoon caffeine (here's why) and reducing alcohol intake. Getting out for a daily walk is also one of the best sleep medicines.

Eat more amino acids

Human growth hormone (hGH) helps your body burn fat and boosts muscle growth, but like testosterone it drops as you age. That’s another reason why you should strength train, ensuring you sip water before and after your workout, as dehydration impairs how hGH responds to exercise. Also, up your arginine intake. Daily consumption of around 15–20mg of this amino acid has been shown to elevate nocturnal hGH production by nearly 60%. Arginine can be found in red meat, nuts, chicken, brown rice, soybeans and seeds.

Be flexible

Over time, muscles lose their elasticity and connective tissues become less pliable. From the age of 50 onwards, this can make it more difficult to move around and maintain a healthy lifestyle. “That’s where flexibility, mobility and balance work comes in,” says Jo Lewis. “A twice-weekly Pilates or yoga class really will help.”

Boost brain power

It’s not just Sudoku and the BBC Countryfile Magazine crossword that keeps your brain ticking over – exercise does too. A 2022 study recruited 73 subjects between 60 and 80 to undertake 12 months of aerobic exercise. Along with improvements in heart health, the researchers found that their cognitive function, including memory, improved as well, an effect credited to improved cerebral bloodflow.

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Main image credit: Getty

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