At 86, Birger Öhman Reverses Aging Myths with Lifestyle Mastery

At 86 years of age, Birger Öhman defies conventional expectations about aging by maintaining better health and fitness than he had at 80. After retiring and experiencing a decline in his well-being, Öhman embarked on a journey of research and lifestyle change, discovering that lifestyle choices impact at least 75% of our health outcomes as we age.

Öhman chronicled his insights in his book, "Bli yngre med tiden" (Be Younger with Time), which blends scientific evidence and personal experience to advocate for proactive aging. Highlighting regular physical activity as vital, he adopted a routine that meets public health guidelines recommending at least 250 minutes of weekly exercise for seniors, including cardio, strength, and balance training.

A key focus of his regimen is strength training paired with sufficient protein intake to maintain muscle mass—a challenge many older adults face due to unawareness of protein deficiency. Öhman recommends 1.2 to 1.5 grams of protein per kilogram of body weight daily to support muscle health.

Beyond the physical, Öhman challenges the stereotype that aging necessarily means decline. Instead, he embraces an active lifestyle that fosters vitality, backed by research that attributes much of health to lifestyle rather than genetics or fate.

Previously engaged in sales and management, followed by two decades managing a riding school to stay active, Öhman’s transformational approach underscores the critical role of balanced nutrition, exercise, and sleep. His message reinforces public health advocacy encouraging seniors to remain physically engaged to improve longevity and quality of life.