You Cannot Stop the Clock. You Can Change How Fast It Ticks.
Top 10 science-backed ways to slow ageing, protect your skin and stay strong, sharp and energetic for decades. No miracle creams. No hype. Just what the research actually supports.
Jump to the Top 10Get free checklistsShort on time? The 10 ideas in 30 seconds
- 1Wear SPF 30+ daily
- 2Keep skincare simple
- 3Eat a Mediterranean-style plate
- 4Drink water through the day
- 5Move most days
- 6Lift or resist twice a week or more
- 7Sleep 7 to 9 hours
- 8Manage stress
- 9Skip smoking, limit alcohol
- 10Stay connected, get checked
Why two 45-year-olds can have two very different bodies
Picture two people at the same birthday party. Same age, same birth year. One climbs stairs two at a time, sleeps deeply and has clear, resilient skin. The other feels tired, gets breathless on a flight of steps and sees deep lines and sun spots. What separates them is rarely luck alone.
The anti-ageing industry sells the idea that a jar or a pill can erase years. The science tells a more empowering story: most of what shapes how you age is built from ordinary daily habits, repeated for years. This guide strips away the marketing and shows you the habits, foods and skincare steps that real evidence supports, plus the honest limits of supplements and treatments.
In this guide
- The science of ageing
- How skin ages
- A tale of two routines
- Top 10 science-backed ways
- Evidence-based skincare ingredients
- Simple daily routine
- Foods to eat and habits to avoid
- Myths versus facts
- Supplements and treatments
- Advice for your 20s to 60+
- Daily habit tracker
- Downloadable resources
- Videos worth watching
- FAQs
- References
What actually happens when we age
Ageing is not one switch. It is a slow build-up of changes at the level of cells, tissues and organs. Researchers describe several overlapping processes:
DNA damage and epigenetic drift
Cells accumulate DNA damage, and the chemical tags that control gene activity (DNA methylation) shift with time. These shifts are the basis of “epigenetic clocks”.
Telomere shortening
Protective caps on chromosomes shorten each time cells divide. Short telomeres can push cells into retirement.
Senescent cells
Worn-out cells stop dividing but linger, releasing inflammatory signals that affect neighbouring tissue, including skin.
Mitochondrial decline
The cell’s power stations become less efficient and produce more reactive oxygen species (free radicals).
Chronic low-grade inflammation
Sometimes called “inflammageing”. Diet, poor sleep, smoking, inactivity and stress all push it higher.
Loss of muscle and bone
Without resistance exercise, muscle mass falls by roughly 3 to 8% per decade after about age 30, and bone density drops, especially after menopause.
Chronological age vs biological age
Chronological age
The number of years since birth. It is fixed, simple and the same for everyone. It decides when you can vote or retire, but it is a blunt predictor of how well your body works.
Biological age
An estimate of how well your cells, tissues and organs are functioning compared with others of your age. It is shaped by genetics, lifestyle and environment, and it can run younger or older than your calendar age.
Lifespan vs healthspan. Lifespan is how long you live. Healthspan is how many of those years you spend free from serious illness and able to do what you love. Every tip in this guide aims at healthspan.
How your skin ages (and what you can control)
Skin ages in two ways at once.
Intrinsic ageing is the genetic, clock-driven part. Cell turnover slows, the skin makes less collagen and elastin, oil production falls and the barrier holds less water. Hormonal changes, such as menopause, speed this up for a few years.
Extrinsic ageing comes from the outside, and it is the part you can influence. Ultraviolet (UV) light is the dominant driver of visible skin ageing, known as photoageing. Smoking, air pollution, high alcohol intake, poor sleep and a diet heavy in ultra-processed foods add to it.
A tale of two routines
Maya and Daniel are fictional composite characters created to illustrate how daily habits compound. They are not real patients, and results vary from person to person.
Both are 28. Both want to look and feel great at 60. They make different choices.
Maya: “I’ll deal with it later”
- Skips sunscreen on cloudy days and in the car
- Skimps on sleep, 5 to 6 hours
- Meals are mostly packaged and sugary
- Social smoker, drinks heavily at weekends
- Buys a new “miracle” serum every month
Daniel: “Small things, every day”
- SPF 30+ every morning, even when it is cloudy
- Consistent bedtime, 7 to 8 hours
- Plants, beans, fish, olive oil and nuts most days
- Walks daily, lifts weights twice a week
- Sticks to cleanser, moisturiser, SPF and a night retinoid
Top 10 science-backed ways to slow ageing
Ranked by how strong the evidence is and how much difference each habit tends to make. Start with the first three and build from there.
Protect your skin from the sun every day
Sun exposure plays a major role in premature skin ageing, and UVA rays pass through clouds and window glass. Dermatologists treat daily sunscreen as the foundation of every anti-ageing plan.
- Use a broad-spectrum, water-resistant SPF 30 or higher on all exposed skin (AAD).
- Apply about 15 minutes before going outside. Reapply every 2 hours outdoors and after swimming or sweating.
- Add shade, a wide-brimmed hat, UV-blocking sunglasses and sun-protective clothing.
- Do not forget neck, ears, hands, the tops of the feet and lips (SPF 30 lip balm).
Build a short, consistent skincare routine
The AAD advises starting with sunscreen and a moisturiser, then adding targeted ingredients one at a time. Using many actives at once can irritate skin and make it look older, not younger.
- Wash your face gently twice daily and after sweating. Avoid scrubbing.
- Moisturise to trap water and soften fine lines.
- Add a retinoid at night, introduced slowly, for texture, tone and fine lines (see ingredient guide below).
- Be patient. Visible changes from topical actives usually take months, not days.
Eat a plant-rich, Mediterranean-style diet
Eating patterns rich in vegetables, fruit, legumes, whole grains, nuts, olive oil and fish are linked with lower rates of heart disease, better cognitive and mental health in later life, and healthier ageing overall. Mediterranean-style eating has been associated with better sleep quality and quality of life in older adults too.
- Fill half your plate with colourful vegetables and fruit (antioxidants such as vitamin C, vitamin E, carotenoids and polyphenols).
- Choose oily fish twice a week, plus beans, lentils, nuts and seeds.
- Swap refined grains for whole grains and use olive oil as your main fat.
- Eat enough protein, spread over the day, especially after 40, to protect muscle.
Stay hydrated, the sensible way
Every cell needs water to work. Drinking enough fluid supports circulation and overall health, but water on its own does not erase wrinkles. Moisturiser, not the glass of water, is what holds moisture in the skin surface.
- Needs vary with body size, climate, activity and health. A pale yellow urine colour is a practical guide.
- Water, unsweetened tea and water-rich foods (cucumber, oranges, soups) all count.
- Limit sugary drinks and heavy alcohol, which dehydrate and add to inflammation.
- Older adults often feel less thirsty, so sip regularly. People with kidney or heart conditions should follow their doctor’s fluid advice.
Move your body most days
WHO guidelines recommend that adults do 150 to 300 minutes of moderate-intensity aerobic activity per week, or 75 to 150 minutes of vigorous activity, or an equivalent mix. WHO also stresses that some activity is better than none and that every move counts. Exercise improves blood flow to skin, mood and sleep, and lowers the risk of heart disease, type 2 diabetes and some cancers.
- Brisk walking, cycling, swimming, dancing and gardening all count.
- Break up long periods of sitting, since sedentary time carries its own risks.
- Pick something you enjoy. The best exercise is the one you will keep doing.
Lift, push and pull: strength training
WHO recommends muscle-strengthening on at least 2 days a week for all adults, and for adults aged 65 and over, balance and strength-focused activity on 3 or more days a week. Muscle drives metabolism, protects bones and prevents falls. Harvard Health reports that strength training is linked with a longer life.
There is a skin bonus. In a 16-week trial of sedentary middle-aged women, both aerobic and resistance training improved skin elasticity and structure, but only resistance training increased the thickness of the dermis, the skin’s inner layer. It was a small study, so treat it as promising rather than final.
- Work all major muscle groups: legs, hips, back, chest, shoulders, arms and core.
- Use body weight, bands or weights. Gradually increase the challenge.
- Add balance work (single-leg stands, tai chi) as you get older.
Protect your sleep: 7 to 9 hours
The National Institute on Aging says adults of all ages need about 7 to 9 hours, and calls the idea that older people need less sleep a myth. Sleep is when the brain clears waste, memories consolidate and tissues, including skin, repair. The CDC reports that more than a third of US adults do not get enough.
- Keep a regular sleep and wake time, including weekends.
- Keep the bedroom cool, dark and quiet. Switch off screens about an hour before bed.
- Limit caffeine in the afternoon, avoid late heavy meals and skip the alcohol “nightcap”.
- Keep naps under 30 minutes. See a doctor for loud snoring, gasping or long-term insomnia.
Manage stress and protect your mind
Chronic stress raises cortisol, disturbs sleep and fuels inflammation. Calm is not a luxury. It is a health habit. Mindfulness, breathing exercises, yoga, time in nature and therapy all have supporting evidence for stress and mood.
- Try 5 minutes of slow breathing (in for 4, out for 6) once or twice daily.
- Schedule real breaks and protect time away from screens.
- Keep your brain active: learn, read, play, create.
- If low mood or anxiety lasts more than two weeks, talk to a health professional.
Say no to smoking, and go easy on alcohol and ultra-processed food
Smoking is among the most damaging habits for skin and for the whole body. It reduces blood flow to skin, damages collagen and elastin and speeds wrinkling. Heavy drinking dehydrates skin and disrupts sleep. Diets high in ultra-processed foods are linked with faster biological ageing and more chronic disease.
- If you smoke, quitting at any age helps. Ask your doctor about support.
- If you drink, keep it moderate, with alcohol-free days. Less is better.
- Cut back on sugary snacks, refined snacks and processed meats.
Stay connected, stay purposeful, get regular check-ups
One of the longest-running studies of adult life, the Harvard Study of Adult Development, points to close relationships as a leading predictor of long-term health and happiness. Pair that with preventive care: blood pressure, cholesterol and blood sugar checks, vaccinations, screenings and an annual skin check if you are at higher risk.
- Invest time in friends, family and community every week.
- Look for purpose: volunteering, mentoring, hobbies and learning.
- Learn to spot changing moles using the ABCDE signs and see a dermatologist promptly about any change.
- Ask your doctor which screenings suit your age and family history.
Lifestyle illustration. A Canva illustration of strength training, restful sleep, outdoor movement and friendship, made for this guide: open in Canva
Evidence-based anti-ageing ingredients
Dermatologists agree on a short list. Evidence levels below reflect the overall research picture, not marketing claims. We do not recommend any brand.
| Ingredient | What it does | Evidence | How to use | Cautions |
|---|---|---|---|---|
| Broad-spectrum sunscreen (SPF 30+) | Blocks UVA and UVB, prevents new photoageing and helps lower skin cancer risk | Strongest | Every morning, generous amount, reapply every 2 hours outdoors | Choose a type you will actually wear. Tinted products with iron oxide help protect against dark spots |
| Retinoids (retinol, retinaldehyde, adapalene, prescription tretinoin) | Vitamin A derivatives that speed cell turnover and support collagen. Improve fine lines, texture and uneven tone | Strong | At night, pea-sized amount for the whole face. Start 2 to 3 nights a week and build up. Allow 3 to 6 months for results | Dryness, peeling, sun sensitivity. Avoid in pregnancy and when trying to conceive unless your doctor advises. Higher strengths need a dermatologist |
| Vitamin C (L-ascorbic acid, typically 10 to 20%) | Antioxidant that helps neutralise free radicals, supports collagen and can brighten dark spots. Adds to, but never replaces, sunscreen | Moderate to strong | Morning, under sunscreen. Store in an airtight, opaque container | Can sting. Darkened product means it has oxidised. Stability varies by formulation |
| Niacinamide (vitamin B3, about 2 to 5%) | Supports the skin barrier, calms redness and can improve tone and pores | Moderate | Morning or night, after cleansing | Generally well tolerated. Higher strengths can irritate some skin |
| Hyaluronic acid | Humectant that draws water into the surface layers, so skin looks plumper and smoother temporarily | Moisturising benefit, limited anti-wrinkle data | On slightly damp skin, then seal with moisturiser | Good for dry or sensitive skin. It hydrates, but it does not rebuild collagen |
| Alpha hydroxy acids (glycolic, lactic) | Gentle exfoliation that can improve rough texture and dullness | Moderate | 1 to 3 times a week in the evening | Sun sensitivity. Do not stack with a retinoid on the same night at first |
| Peptides and “plant stem cells” | Marketed as collagen boosters | Limited or mixed | Optional extras | Many claims lack strong human trials. Do not spend ahead of sunscreen and retinoid |
Skincare routine illustration. A Canva illustration of a day and night routine: open in Canva
A simple day and night routine
Morning ☀️
- Gentle cleanserOr just water if skin feels clean and dry
- Antioxidant serum (optional)Vitamin C, or niacinamide
- MoisturiserMatched to your skin type
- Broad-spectrum SPF 30+The non-negotiable step
Evening 🌙
- CleanseRemove sunscreen and make-up thoroughly
- Retinoid, pea-sized amount2 to 3 nights a week at first
- MoisturiserCeramide-containing options support the barrier
- Rest and recoverSleep is part of your routine
Wash your face no more than twice a day and use fragrance-free, non-comedogenic products where possible. Always patch test new products on a small area first.
Foods to enjoy and foods to limit
Eat more of these
Berries
Rich in polyphenols and vitamin C. Frozen works just as well.
Leafy greens
Vitamins C, E and K, folate, lutein and fibre.
Oily fish
Salmon, sardines and mackerel provide omega-3 fats and protein.
Nuts and seeds
Vitamin E, healthy fats and minerals. A small handful a day.
Tomatoes and orange vegetables
Carotenoids such as lycopene and beta-carotene. Cooking tomatoes with olive oil aids absorption.
Beans and lentils
Plant protein and fibre that feed healthy gut bacteria.
Extra-virgin olive oil
Monounsaturated fat and polyphenols, a Mediterranean staple.
Green or black tea
Polyphenols plus hydration, with or without caffeine.
Limit or avoid these
Added sugar and sweet drinks
High sugar intake drives inflammation and glycation, which can stiffen collagen.
Ultra-processed foods
Packaged snacks, processed meats and fast food displace nutritious choices.
Excess alcohol
Dehydrates skin, disrupts sleep and strains the liver.
Smoking and vaping
Harms circulation, collagen and every organ.
Daily habits that help and daily habits that hurt
Habits to build
- Sunscreen, every morning
- Protein with each meal
- A daily walk and twice-weekly strength work
- Consistent bedtime
- Time with people you care about
- Taking off make-up and sunscreen before bed
Habits to avoid
- Sunbeds and deliberate tanning
- Sleeping in make-up
- Picking at skin or over-scrubbing
- Piling on many new actives at once
- Crash diets and extreme calorie cutting
- Long, unbroken hours of sitting
Anti-ageing myths versus scientific facts
Supplements and anti-ageing treatments: the honest picture
Supplements
- Food first. Nutrients from a varied diet outperform pills for most people.
- Vitamin D, B12, iron, calcium: useful if a blood test or your doctor shows a deficiency or risk, not as a general anti-ageing tool.
- Omega-3: oily fish is the best source. Supplements are best discussed with your doctor.
- Collagen peptides: some small studies suggest modest skin benefits, but evidence is mixed and often industry-funded. Not proven to replace sun protection.
- High-dose antioxidant pills: have not shown clear anti-ageing benefits in trials and some can be harmful in excess.
- NMN, resveratrol, “senolytic” stacks: interesting lab research, but human evidence for slowing ageing is not established.
- Melatonin: production falls with age. Evidence for sleep is modest, and long-term safety data are limited, so use under medical guidance (Mayo Clinic, NIH).
Supplements can interact with medicines and are not regulated like drugs in many countries. Speak to a doctor or pharmacist first, especially if you are pregnant, ill or taking medication.
In-clinic treatments
- Prescription retinoids and chemical peels: the best-studied options for photoageing.
- Laser and light therapies, microneedling: can improve texture, tone and some wrinkles. Results and downtime vary.
- Botulinum toxin and dermal fillers: temporarily soften expression lines or restore volume when done by trained, licensed clinicians.
- Cosmetic surgery: addresses significant sagging in ways topicals cannot.
See a doctor promptly for a mole or spot that changes, bleeds or does not heal.
What to focus on in your 20s, 30s, 40s, 50s and 60+
Your 20s: build the foundation
Muscle, bone and habits are easiest to build now. This decade sets your “bank balance” for later.
Skin
- Daily SPF 30+, a gentle cleanser and a moisturiser
- Consider an antioxidant in the morning
- Avoid tanning beds completely
- Treat acne early to limit scars
Body
- Start strength training and learn good form
- Aim for 150 to 300 minutes of activity weekly
- Build peak bone mass with calcium, vitamin D and impact exercise
Lifestyle
- Set a stable sleep schedule
- Do not start smoking or vaping
- Keep alcohol moderate
- Build stress and friendship skills
Your 30s: protect and prevent
Muscle begins to decline gradually and early signs of photoageing can appear. Prevention pays off.
Skin
- Keep SPF every day and reapply outdoors
- Introduce a retinoid slowly at night
- Add vitamin C or niacinamide if desired
- Check moles regularly
Body
- Keep lifting twice or more weekly
- Eat enough protein and fibre
- Watch sitting time, especially desk jobs
Lifestyle
- Protect sleep during busy career and parenting years
- Schedule regular blood pressure, cholesterol and glucose checks
- Make time for stress recovery
Your 40s: keep the engine strong
Collagen loss becomes more noticeable, and perimenopause can affect skin, sleep and mood in women. Metabolism and muscle need active support.
Skin
- Continue SPF and retinoid. A dermatologist can prescribe stronger options
- Richer moisturisers for dryness
- Discuss pigmentation or melasma with a professional
Body
- Progressive resistance training 2 to 3 times weekly
- Add balance and mobility work
- Spread protein across meals
- Begin age-appropriate screenings as advised
Lifestyle
- Discuss menopause symptoms and treatment options with your doctor
- Check sleep quality and screen for sleep apnoea if you snore
- Nurture relationships and purpose
Your 50s: adapt and strengthen
Menopause changes can dry and thin skin and accelerate bone loss. Muscle and bone health become priority habits.
Skin
- Gentle cleansing, rich moisturiser, daily SPF
- Retinoid as tolerated, plus peptides or hydrating serums if you like them
- Annual skin check, especially with a history of sun exposure
- Do not forget neck, chest and hands
Body
- Strength training 2 to 3 times weekly, with heavier loads as safe
- Weight-bearing exercise for bones
- Ask about bone density testing and calcium and vitamin D needs
Lifestyle
- Manage blood pressure, cholesterol and blood sugar
- Prioritise sleep and stress recovery
- Keep up cancer screenings as advised
Your 60s and beyond: independence and joy
The goal is function: staying strong, steady and engaged. WHO advises older adults to include balance and strength-focused activity on 3 or more days a week to prevent falls.
Skin
- Fragrance-free, gentle products and a rich moisturiser
- Daily sunscreen, hats and shade
- Prompt review of new or changing spots
- Professional guidance before stronger actives
Body
- 150 minutes weekly of activity as abilities allow, plus balance and strength work
- Enough protein, calcium and vitamin D
- Regular vision, hearing, dental and medication reviews
Lifestyle
- Sip fluids regularly even without thirst
- Stay socially active and mentally curious
- Report poor sleep, since it is not a normal part of ageing
- Tell your doctor before major activity changes
Your 10-point daily anti-ageing checklist
Tick items as you go. Your progress is saved in this browser only, when your browser allows it.
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Downloadable resources
Daily checklist
Printable one-page checklist of the 10 habits.
7-day habit tracker
Spreadsheet-ready CSV to log sleep, steps, strength sessions, SPF and water.
Decade cheat sheet
Plain-text summary of priorities for your 20s to 60+.
Healthy sleep guide (NHLBI, PDF)
Official US National Heart, Lung, and Blood Institute guide.
Open PDFVideos worth your time
Click a thumbnail to open the video on YouTube. Videos are for general education. Cross-check claims against the references below, and note that some talks are several years old.
Frequently asked questions
Can ageing be reversed?
Your calendar age cannot change. Some biological ageing markers can improve with healthy habits, and researchers are studying interventions that may slow or even partly reverse certain markers. However, the idea of fully reversing human ageing has no solid scientific backing today. Focus on slowing decline and extending healthspan.
What is the single best anti-ageing skin product?
Daily broad-spectrum sunscreen of SPF 30 or higher. After that, a moisturiser and, for many people, a retinoid.
When should I start anti-ageing skincare?
Sun protection can start in childhood. Most people can add a retinoid in their late 20s or 30s, but it is never too late to start any healthy habit.
How long until I see results from retinol?
Early changes in texture may appear in weeks, but clearer improvements in lines and tone typically need 3 to 6 months of consistent use, with the best results often at about a year. Results fade if you stop.
Can I use vitamin C, retinol and niacinamide together?
Many people can, but introduce one at a time to see how your skin reacts. A common pattern is vitamin C or niacinamide in the morning with sunscreen, and a retinoid at night.
Is hyaluronic acid anti-ageing?
It is an excellent hydrator that makes skin look plumper for a short time. It does not rebuild collagen or erase deep wrinkles.
How much sleep do I really need?
Adults of all ages need about 7 to 9 hours per night according to the National Institute on Aging and Mayo Clinic. Persistent trouble sleeping should be discussed with a doctor.
Do collagen supplements work?
Some small studies show modest improvements in skin hydration or elasticity, but the evidence is mixed. They are not a substitute for sunscreen, nutrition or exercise.
Is it too late if I am already in my 50s or 60s?
No. People can build strength, improve balance, lower blood pressure and improve skin health at any age. Start gently and increase gradually.
Does exercise really help skin?
Exercise improves circulation and overall health. A 16-week trial in middle-aged women found improved skin elasticity from both aerobic and resistance training, and thicker dermis with resistance training. More research is needed.
Are biological age tests worth buying?
They are a fast-moving research area. Results from consumer tests are not standardised and should not guide medical decisions. Standard health checks such as blood pressure, cholesterol and blood sugar are better value.
Age well, not anxiously
Ageing is natural, and it is something to be lived, not feared. The research points to a clear pattern: protect your skin from the sun, move and lift, sleep well, eat plants and healthy fats, manage stress, avoid smoking, nurture your relationships and keep up with check-ups. These steps are free or low-cost, they work together, and they add up over decades.
Pick one habit from this guide and start today. Next month, add another. In ten years, you will be glad you did.
SEO and publishing notes (for the editor)
SEO title (under 60 characters): Anti-Ageing: 10 Science-Backed Ways to Slow Ageing and Keep Skin Youthful
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Target keywords: anti-ageing tips, how to slow ageing, anti-aging skincare routine, biological age vs chronological age, retinol benefits, vitamin C serum benefits, niacinamide for skin, hyaluronic acid for skin, strength training and skin, sleep and skin ageing, antioxidant foods, healthy longevity, skincare by age.
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Credible references and further reading
Links open the original organisation or journal pages. Always check for the latest guidance.
- World Health Organization. WHO guidelines on physical activity and sedentary behaviour (2020). who.int. Also: Bull FC et al. British Journal of Sports Medicine, 2020, doi:10.1136/bjsports-2020-102955.
- National Institute on Aging (NIH). Sleep and older adults. nia.nih.gov
- National Institute on Aging (NIH). 6 healthy sleep habits for older adults. nia.nih.gov
- NHLBI (NIH). Your guide to healthy sleep (PDF). nhlbi.nih.gov
- Centers for Disease Control and Prevention. Healthy aging. cdc.gov
- Centers for Disease Control and Prevention. Sleep. cdc.gov
- US Department of Agriculture. MyPlate for older adults. myplate.gov
- Mayo Clinic. How many hours of sleep are enough? mayoclinic.org
- Mayo Clinic. Melatonin. mayoclinic.org
- Harvard Health Publishing. Strength training might lengthen life. health.harvard.edu
- Harvard Health Publishing. How much sleep do we really need? health.harvard.edu
- Cleveland Clinic. What to include in a skin care routine for anti-ageing. newsroom.clevelandclinic.org
- American Academy of Dermatology. Prevent premature skin ageing. aad.org
- American Academy of Dermatology. How to apply sunscreen. aad.org
- American Academy of Dermatology. How to select a sunscreen. aad.org
- American Academy of Dermatology. Shade, clothing and sunscreen. aad.org
- Epigenetic clocks: advancing biological age measures towards meaningful clinical use. eBioMedicine, 2026, doi:10.1016/j.ebiom.2026.106175. PubMed Central
- Review of biological age predictors and lifestyle modification (telomere length, composite biomarkers, epigenetic clocks, functional measures). PubMed Central
- A short review of effects of lifestyle choice on epigenetic age. J Aging Res Lifestyle, 2024, doi:10.14283/jarlife.2024.13. doi.org
- Mediterranean diet, cognitive status, depressive symptoms and sleep quality in older adults. Experimental Gerontology, 2023. PubMed
- Resistance versus aerobic training and skin ageing in sedentary middle-aged women (16-week trial). Research summary: FoundMyFitness digest. Always read the original paper for full methods.