Aging is influenced not only by age and genes but also by daily habits like exercise, diet, and sleep. Certain seemingly ordinary habits can affect inflammation, blood sugar, muscles, the brain, and cardiovascular health, thereby impacting the aging process if maintained over time.

Late nights, lack of sleep, or irregular sleep patterns

Many individuals may function normally despite consistent sleep deprivation or inconsistent bedtimes and wake-up times. However, prolonged irregular sleep can affect metabolism, blood pressure, inflammatory responses, and cardiovascular health.

According to Eatingwell, the issue extends beyond just sleep duration to the consistency of sleep schedules. Research indicates that sleep regularity is linked to mortality risk, independent of how long one sleeps. Maintaining a relatively fixed wake-up time, getting sufficient sleep, and avoiding drastic changes to sleep schedules can help the body maintain a more stable circadian rhythm.

Prolonged sleep deprivation and insomnia can impact the body's aging process. *AI-generated image*

Excessive sitting, physical inactivity

Spending many hours working at a computer, sitting in an oto, looking at a phone, or lying on a sofa after work can easily lead to extended periods of inactivity throughout the day.

A 2025 study published in *Scientific Reports* analyzed data from approximately 12,500 adults from the US National Health and Nutrition Examination Survey (NHANES) between 2007 and 2016. The findings indicated that prolonged sitting was associated with signs of faster biological aging compared to chronological age. Compared to the group who sat for under 4 hours daily, those who sat for 8 hours or more had a higher risk of exhibiting earlier signs of aging.

Replacing some sitting time with physical activity, even light-intensity movement, is linked to healthier aging in older adults. Therefore, it is not necessary to spend hours exercising to mitigate the effects of prolonged sitting. According to *Health*, standing up every 30 minutes, taking a short walk after meals, and gradually increasing activity time to 30-45 minutes daily can be beneficial.

Prolonged stress without recovery time

Short-term stress is a normal response that helps the body adapt to challenges. Problems can arise when the body remains in a continuous state of stress without sufficient time for recovery.

Prolonged psychological stress is associated with inflammation, DNA damage, mitochondrial dysfunction, and changes in telomere length. Telomeres are protective structures at the ends of chromosomes that tend to shorten as cells age.

Instead of trying to eliminate stress entirely, individuals can take short breaks throughout the day for recovery. These breaks might include walking, slow breathing, talking with loved ones, getting enough sleep, or temporarily disengaging from work and electronic devices.

These three habits alone do not determine how quickly or slowly a person ages. Aging is influenced by many factors, but adjusting modifiable habits can help slow down this process.

Bao Bao (Compiled)