Top 8 ways to lower your RealAge

What if you could grow younger simply by making—and sticking to—certain lifestyle changes? It’s possible. No, you literally can't go from 40 back to 30, but making moves like getting in better shape and eating a well-rounded, nutritious diet can lower your RealAge, or the true age of your body based on your level of health. Even little tweaks to your everyday habits can make a big difference.

The following changes can have a major impact on your RealAge. Learn why, plus how many years they’ll help turn back the clock.

Sitting too much is associated with a host of health problems, including obesity, diabetes and heart disease. Moving around, on the other hand, can help boost your well-being. Try standing while you work or getting up and being active for a few minutes every hour. Doing so can help you avoid the issues that come with a sedentary lifestyle—and lower your RealAge.

RealAge Benefit: Up to 1.2 years for women and 0.5 years for men

Keeping your waist circumference, blood pressure, blood sugar and cholesterol in check dramatically reduces your risk of many medical problems, including cardiovascular disease. If you don’t know your numbers already, ask your healthcare provider (HCP) at your next appointment or well visit. 

RealAge Benefit: 

• Optimal weight/BMI: 0.3 years for women and 0.2 years for men
• Optimal blood pressure: 0.6 years for women and 0.9 years for men
• Optimal cholesterol levels: 0.9 years for women and 1.7 years for men
• Good cholesterol levels: 0.5 years for women and 1 year for men

Eating healthy is not about depriving yourself or going on a crazy diet. Instead, you should focus on filling your plate with fruits, vegetables, whole grains, lean proteins and legumes, and limiting your intake of sugar, salt and unhealthy fats. Doing so can help keep your weight in check, lower your blood pressure, boost your overall heart health and reduce your risk of stroke, cancer and diabetes. You’ll also have more energy, a sharper mind and a better mood.

RealAge Benefit: Up to 1.3 years for women and up to 1.4 years for men

Stress comes in many shapes, sizes, and strengths—some of it good. But the bad kind—chronic stress—ages you inside and out. Spending less time stressing and more time enjoying life lowers your risk of weight gain, heart disease, diabetes, stroke and depression. You’ll also have more restful sleep and clearer skin. Try reducing stress with meditation or other relaxation techniques that fit your lifestyle

RealAge Benefit: 

• Low home/work stress: 0.2 years for women and 0.3 years for men
• Low financial stress: 0.2 years for women and men

Positive moods and a good attitude help your body's vital systems stay in balance. Practicing generosity, nurturing important relationships and starting your day with a mood-boosting routine are just a few ways to lift your spirit—and they may help bring your RealAge down by years.

RealAge Benefit: 

• Having an excellent healthy attitude: 2.3 years for women and 1.8 years for men
• Having a healthy attitude: 0.9 years for women and 0.4 years for men

Aside from losing weight and lowering your risk of heart disease, certain cancers and diabetes, exercising can help boost your immune system, improve your mood, decrease stress and give you more energy. A daily 30-minute walk is one of the best ways to keep your bones, blood pressure, waistline, joints, energy, arteries and attitude young. But the full benefits are so broad they're hard to calculate. Working out with weights does your muscles and bones good, as well, and it doesn't take a ton of time to make a difference.

RealAge Benefit: 

• Walking 20 minutes per day: 0.3 years for women and 0.1 years for men
• Walking 20 minutes per day with additional cardio: 1 year for women and 0.2 years for men
• Strength training: 1 year for women and 0.2 years for men

Getting enough sleep on a regular basis is vital to your overall well-being. Among other benefits, it can help you get sick less often, keep your energy up, maintain a healthy weight and reduce your risk of many serious health problems. It also goes a long way toward promoting good mental health. Most healthy adults should aim for seven to nine hours per night.

RealAge Benefit: 0.3 years for both women and men

Quitting smoking may be difficult, but the benefits are well worth the effort. Kicking the habit lowers your risk of heart attack, stroke, heart disease, lung disease and many cancers. You’ll also enjoy fewer wrinkles, whiter teeth, fresher breath—and your clothes and hair won’t reek of cigarette smoke, either. Plus, you’ll save a ton of money!

RealAge Benefit: 

• Being a nonsmoker: 4.4 years for women and 3.3 years for men
• Becoming a nonsmoker: up to 0.3 years for women and 1.3 years for men