I'M 56 BUT MY CARDIOVASCULAR AGE IS 25 – HERE ARE MY 5 GOLDEN RULES FOR AGEING WELL
The secret to ageing well isn't some obscure supplement or recovery protocol: it's dedication and consistency. That's the approach to ageing midlife fitness coach Jason Smith wants more people to adopt, and his latest health data is proof that it works.
In a recent Instagram post he shared that while his chronological age is 56, his metabolic age (his basal metabolic rate (BMR) compared to the average BMR of people the same age) is 38. His cardiovascular age (how old your heart and blood vessels are compared to your actual age) is even younger at 25.
That means that, biologically, his body is much younger than his chronological age: a sign of good health and fitness. To achieve this, he says he adheres to five golden (but simple) rules.
'It’s exactly what I did and still do to transform myself after 50,' he says.
But will these rules work for everyone? We looked into the science behind Smith's approach.
Jason Smith's 5 Golden Rules for Transforming His Health After 50
1. Do Cardio 3-4 Times a Week
Whether it's running, cycling, HIIT or simply getting out for a long, brisk walk, staying on top of your heart health is imperative to ageing well, so it's hardly surprising this is at the top of Smith's list.
Maintaining a strong cardiovascular system reduces overall biological ageing, while occasionally pushing your heart rate higher will also improve your VO2 max. A higher VO2 max is linked to a lower fitness age overall, with the metric generally peaking in your late 20s and dropping by roughly 10% each decade. Focusing here will slow the rate of decline and ensure a more youthful heart age.
Plus, research highlights a clear link between having a higher aerobic capacity and a lower risk of premature death.
2. Strength Train 4 Times a Week
Growing older naturally brings muscle loss, which accelerates by the age of 60. But strength training can help slow or reverse that loss, supporting greater independence later in life.
Building muscle can also help strengthen your bones, improve balance and support metabolic health.
Workouts don't have to last for hours at a time either, with just 30 minutes enough to effectively hit all of the major muscle groups and promote a stronger, more capable body.
3. 7+ Hours of Sleep Every Night
We all know how important it is, but most of us still fail to get enough sleep every night. Sleep not only supports brain function, but it plays a key role in recovery and hormone regulation. For most adults, seven hours should be the minimum target.
Researchers even argue consistently sleeping under 7 hours a night raises the risk of all-cause mortality by 14%, increasing the risk of heart disease and weakening the immune system.
4. 200-300 Calorie Deficit
This is a more debatable rule than the others Smith mentions. Maintaining a calorie deficit indefinitely will eventually mean you aren't providing your body with enough energy to survive. Put simply, you'll waste away.
If you're overweight, then this is sound advice. But there's a caveat – if you're already at a healthy weight, then continuing to reduce your food intake in the pursuit of getting lean might prove detrimental for your health. You still need enough fuel to support your body and levels of training, otherwise you risk burnout, fatigue and injury. And feeling exhausted isn't going to make you feel any younger, is it?
So take this recommendation with a pinch of salt, and only adopt it if you feel like it'll benefit, rather than hinder, your current life.
5. Consume 2g of Protein per Kilogram of Bodyweight
The standard UK recommendation for protein intake is 0.75g of protein per kilogram of bodyweight, but older adults who want to support muscle mass and training may benefit from a higher intake.
While it's a target towards the upper end of the scale, eating more protein often encourages a higher-quality diet overall, thus helping you to steer clear of unhealthier options in favour of more satiating foods.
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