What if most of the chronic illnesses we fear are not written in our genes but in our daily routines? That’s exactly what US-based cardiologist Dr Sanjay Bhojraj emphasises. In a recent post on Instagram, Bhojraj asserted that over 80% of chronic diseases—including heart disease, diabetes and cognitive decline—stem from lifestyle choices, not genetic fate.
In the post, he suggested a powerful prescription for anti-ageing; he said intentional movement, strenghth training and aerobic exercise can be more effective than any pill.
Lifestyle The Hidden Ageing Factor
Regardless of the popular belief, genetics of a person plays a relatively smaller role in disease risk. Dr Bhojraj claims that a large number of chronic illnesses can be avoided just by living our lives consciously. His message is simple but revolutionary: genes may load the gun, but lifestyle pulls the trigger.
Why Exercise Beats Any Pill
The doctor with 20 years of experience in this field advocates for intentional movement and exercises that engage muscles, increase lung capacity and signals vitality to our cells than just passive walking. The doctor claims that a strong workout routine that can do all that can reduce the risk of heart disease, diabetes and neurodegenerative diseases to almost half. According to Dr Bhojraj, strength and aerobic training come closest to a universal anti-ageing therapy.
Why Movement Works at the Cellular Level
We all have studied in schools that mitochondria is the powerhouse of body and cell, and the key to anti-ageing too lies with mitochondria. Mitochondria, in a way, is the body's energy powerhouse. These cellular structures grow stronger when challenged with physical activity, oxygen, and sunlight. Regular intentional movement tells the body to maintain strength and metabolic resilience. In contrast, inactivity leads to decline, accelerating ageing and increasing disease risk.
Blueprint for Healthy Ageing
Dr Bhojraj emphasises that movement is an important part of improving your health and slowing down the ageing but it cannot work in isolation. He jots down four pillars of lifestyle that carry the mission of healthy ageing forward.
Nutrition —Whole, plant-based foods to boost metabolic health
Quality Sleep —Rejuvenating rest to heal and recharge
Stress Management —Awareness, breath work, and emotion control
Regular Movement —Both resistance and aerobic exercises
Combined, these elements create conditions where your cells and mitochondria can thrive.
| Day | Focus | Sample Activity |
|---|---|---|
| Mon | Strength | Weightlifting: total body or specific muscle sets |
| Tue | Cardio | Jogging, fast walking, biking, or pool laps |
| Wed | Active Recovery | Yoga, pilates, or light stretches |
| Thu | Strength | Elastic bands, bodyweight circuits |
| Fri | Cardio | High-intensity intervals, treadmill, or dance workouts |
| Sat | Mixed | Blended circuits — strength + cardio |
| Sun | Rest & Refresh | Short walk, mindfulness, or full rest |
Begin small—2–3 workouts each week—and increase how often and hard you exercise.
If you aim to age gracefully and lower your chance of illness, Dr Bhojraj says don't hold out and wait for a wonder drug—the most powerful tool sits right in front of you. Put your energy into moving more, getting good sleep, keeping stress in check, and eating smart. This way, you make your decisions, not your DNA, the real plan for your life.
FAQs on Healthy Ageing Through Lifestyle Changes
Q: How can I start incorporating lifestyle changes for healthy ageing?
A: Begin with small steps: include 2–3 workouts each week, improve your diet with whole plant-based foods, focus on getting quality sleep, and manage stress through awareness and breathwork.
Q: What types of exercises are most beneficial for anti-ageing?
A: Engaging in both resistance and aerobic exercises, such as weightlifting, jogging, yoga, and high-intensity interval training, can significantly reduce the risk of chronic diseases.
Q: Can lifestyle changes really make a difference in ageing?
A: Yes, according to Dr Bhojraj, lifestyle choices play a crucial role in preventing chronic diseases and promoting healthy ageing. Genetics may predispose you to certain risks, but lifestyle determines their manifestation.
Disclaimer: This article provides generic information regarding health and fitness advice. It should not be considered a substitute for professional medical advice. Always consult a specialist for specific health diagnoses.
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