It's time to
own your age
own your age
own your age
Ageing isn’t about decline — it’s about strategy. Cento Care provides science-backed tools and expert guidance to help you stay healthier for longer.
Tactics to expand your Healthspan
Exercise
A structured approach to maintaining mobility, strength, and endurance.
Nutrition
Guidance on balancing metabolic health, reducing inflammation, and improving glucose control.
Sleep
Strategies for improving sleep quality, optimizing recovery, and supporting brain health.
Emotional Health
Tools for stress management, emotional resilience, and behavior change, ensuring a well-rounded approach to long-term wellness.
Take control of your ageing process: just 15 minutes a day.
STEP 1 - Online Evaluation
Share your health history, habits and goals through our quick online check-up.
STEP 1 - Online Evaluation
Share your health history, habits and goals through our quick online check-up.
STEP 1 - Online Evaluation
Share your health history, habits and goals through our quick online check-up.
STEP 1 - Online Evaluation
Share your health history, habits and goals through our quick online check-up.
STEP 2 - Personalised Plan
Receive a tailored plan with strategies for exercise, nutrition, sleep and emotional well-being — clear, practical steps to help you stay strong and independent.
STEP 2 - Personalised Plan
Receive a tailored plan with strategies for exercise, nutrition, sleep and emotional well-being — clear, practical steps to help you stay strong and independent.
STEP 2 - Personalised Plan
Receive a tailored plan with strategies for exercise, nutrition, sleep and emotional well-being — clear, practical steps to help you stay strong and independent.
STEP 2 - Personalised Plan
Receive a tailored plan with strategies for exercise, nutrition, sleep and emotional well-being — clear, practical steps to help you stay strong and independent.
STEP 3 - Daily Support
Follow your plan day by day, track progress and connect with our community for guidance, encouragement and shared experience.
STEP 3 - Daily Support
Follow your plan day by day, track progress and connect with our community for guidance, encouragement and shared experience.
STEP 3 - Daily Support
Follow your plan day by day, track progress and connect with our community for guidance, encouragement and shared experience.
STEP 3 - Daily Support
Follow your plan day by day, track progress and connect with our community for guidance, encouragement and shared experience.
It’s time to rethink what we know about ageing.
Myth:
Ageing is solely determined by our genes, making our fate inevitable.
Fact:
While genetics contribute, a substantial portion of our healthspan is modulated by lifestyle and environmental factors – with estimates suggesting that up to around 80% of health outcomes are influenced by behaviours, social conditions, and environment.
Sources:
• Greer, M. L., Garza, M. Y., Sample, S., & Bhattacharyya, S. (2023). Social determinants of health data quality at different levels of geographic detail. Stud Health Technol Inform, 302, 217-221.
• Kirkwood, T. B. L. (2005). Understanding the odd science of aging. Cell, 120(4), 437-447.
• Marmot, M. (2005). Social determinants of health inequalities. The Lancet, 365(9464), 1099-1104.
View more
…
Myth:
Ageing is solely determined by our genes, making our fate inevitable.
Fact:
While genetics contribute, a substantial portion of our healthspan is modulated by lifestyle and environmental factors – with estimates suggesting that up to around 80% of health outcomes are influenced by behaviours, social conditions, and environment.
Sources:
• Greer, M. L., Garza, M. Y., Sample, S., & Bhattacharyya, S. (2023). Social determinants of health data quality at different levels of geographic detail. Stud Health Technol Inform, 302, 217-221.
• Kirkwood, T. B. L. (2005). Understanding the odd science of aging. Cell, 120(4), 437-447.
• Marmot, M. (2005). Social determinants of health inequalities. The Lancet, 365(9464), 1099-1104.
View more
…
Myth:
Ageing is solely determined by our genes, making our fate inevitable.
Fact:
While genetics contribute, a substantial portion of our healthspan is modulated by lifestyle and environmental factors – with estimates suggesting that up to around 80% of health outcomes are influenced by behaviours, social conditions, and environment.
Sources:
• Greer, M. L., Garza, M. Y., Sample, S., & Bhattacharyya, S. (2023). Social determinants of health data quality at different levels of geographic detail. Stud Health Technol Inform, 302, 217-221.
• Kirkwood, T. B. L. (2005). Understanding the odd science of aging. Cell, 120(4), 437-447.
• Marmot, M. (2005). Social determinants of health inequalities. The Lancet, 365(9464), 1099-1104.
View more
…
Myth:
Ageing is solely determined by our genes, making our fate inevitable.
Fact:
While genetics contribute, a substantial portion of our healthspan is modulated by lifestyle and environmental factors – with estimates suggesting that up to around 80% of health outcomes are influenced by behaviours, social conditions, and environment.
Sources:
• Greer, M. L., Garza, M. Y., Sample, S., & Bhattacharyya, S. (2023). Social determinants of health data quality at different levels of geographic detail. Stud Health Technol Inform, 302, 217-221.
• Kirkwood, T. B. L. (2005). Understanding the odd science of aging. Cell, 120(4), 437-447.
• Marmot, M. (2005). Social determinants of health inequalities. The Lancet, 365(9464), 1099-1104.
View more
…
Myth:
Older adults should avoid strenuous or high-intensity exercise because it’s unsafe and likely to cause injury.
Fact:
Evidence indicates that with proper programming and individual tailoring, exercise—including resistance training and moderate-to-high intensity aerobic activities—is not only safe but highly beneficial for older adults. Regular exercise helps preserve muscle mass, improves cardiovascular health, enhances balance, and reduces the risk of age-related diseases, contributing significantly to a healthier, more active ageing process.
Sources:
• Liu, C. J., & Latham, N. K. (2009). Progressive resistance strength training for improving physical function in older adults. Cochrane Database of Systematic Reviews, (3).
• Fragala, M. S., Evans, E. M., Meneilly, G. S., & Ryan, E. (2019). Resistance training for older adults: position statement from the national strength and conditioning association. Journal of Strength and Conditioning Research, 33(8), 2019-2053.
View more
…
Myth:
Older adults should avoid strenuous or high-intensity exercise because it’s unsafe and likely to cause injury.
Fact:
Evidence indicates that with proper programming and individual tailoring, exercise—including resistance training and moderate-to-high intensity aerobic activities—is not only safe but highly beneficial for older adults. Regular exercise helps preserve muscle mass, improves cardiovascular health, enhances balance, and reduces the risk of age-related diseases, contributing significantly to a healthier, more active ageing process.
Sources:
• Liu, C. J., & Latham, N. K. (2009). Progressive resistance strength training for improving physical function in older adults. Cochrane Database of Systematic Reviews, (3).
• Fragala, M. S., Evans, E. M., Meneilly, G. S., & Ryan, E. (2019). Resistance training for older adults: position statement from the national strength and conditioning association. Journal of Strength and Conditioning Research, 33(8), 2019-2053.
View more
…
Myth:
Older adults should avoid strenuous or high-intensity exercise because it’s unsafe and likely to cause injury.
Fact:
Evidence indicates that with proper programming and individual tailoring, exercise—including resistance training and moderate-to-high intensity aerobic activities—is not only safe but highly beneficial for older adults. Regular exercise helps preserve muscle mass, improves cardiovascular health, enhances balance, and reduces the risk of age-related diseases, contributing significantly to a healthier, more active ageing process.
Sources:
• Liu, C. J., & Latham, N. K. (2009). Progressive resistance strength training for improving physical function in older adults. Cochrane Database of Systematic Reviews, (3).
• Fragala, M. S., Evans, E. M., Meneilly, G. S., & Ryan, E. (2019). Resistance training for older adults: position statement from the national strength and conditioning association. Journal of Strength and Conditioning Research, 33(8), 2019-2053.
View more
…
Myth:
Older adults should avoid strenuous or high-intensity exercise because it’s unsafe and likely to cause injury.
Fact:
Evidence indicates that with proper programming and individual tailoring, exercise—including resistance training and moderate-to-high intensity aerobic activities—is not only safe but highly beneficial for older adults. Regular exercise helps preserve muscle mass, improves cardiovascular health, enhances balance, and reduces the risk of age-related diseases, contributing significantly to a healthier, more active ageing process.
Sources:
• Liu, C. J., & Latham, N. K. (2009). Progressive resistance strength training for improving physical function in older adults. Cochrane Database of Systematic Reviews, (3).
• Fragala, M. S., Evans, E. M., Meneilly, G. S., & Ryan, E. (2019). Resistance training for older adults: position statement from the national strength and conditioning association. Journal of Strength and Conditioning Research, 33(8), 2019-2053.
View more
…
Myth:
As we age, it’s natural to sleep less and poorer sleep quality is unavoidable.
Fact:
Although sleep patterns evolve with age, many older adults can maintain high-quality sleep through effective sleep hygiene. Consistent, restorative sleep supports metabolic regulation and reduces the risk of age-related impairments in glucose metabolism and inflammation.
Sources:
• Ohayon, M. M., Carskadon, M. A., Guilleminault, C., & Vitiello, M. V. (2004). Meta-analysis of quantitative sleep parameters from childhood to old age in healthy individuals: Developing normative sleep values across the human lifespan. Sleep, 27(7), 1255-1273.
• Van Cauter, E., Spiegel, K., Tasali, E., & Leproult, R. (2008). Metabolic consequences of sleep and sleep loss. Sleep Med, 9(Suppl 1), S23-S28.
View more
…
Myth:
As we age, it’s natural to sleep less and poorer sleep quality is unavoidable.
Fact:
Although sleep patterns evolve with age, many older adults can maintain high-quality sleep through effective sleep hygiene. Consistent, restorative sleep supports metabolic regulation and reduces the risk of age-related impairments in glucose metabolism and inflammation.
Sources:
• Ohayon, M. M., Carskadon, M. A., Guilleminault, C., & Vitiello, M. V. (2004). Meta-analysis of quantitative sleep parameters from childhood to old age in healthy individuals: Developing normative sleep values across the human lifespan. Sleep, 27(7), 1255-1273.
• Van Cauter, E., Spiegel, K., Tasali, E., & Leproult, R. (2008). Metabolic consequences of sleep and sleep loss. Sleep Med, 9(Suppl 1), S23-S28.
View more
…
Myth:
As we age, it’s natural to sleep less and poorer sleep quality is unavoidable.
Fact:
Although sleep patterns evolve with age, many older adults can maintain high-quality sleep through effective sleep hygiene. Consistent, restorative sleep supports metabolic regulation and reduces the risk of age-related impairments in glucose metabolism and inflammation.
Sources:
• Ohayon, M. M., Carskadon, M. A., Guilleminault, C., & Vitiello, M. V. (2004). Meta-analysis of quantitative sleep parameters from childhood to old age in healthy individuals: Developing normative sleep values across the human lifespan. Sleep, 27(7), 1255-1273.
• Van Cauter, E., Spiegel, K., Tasali, E., & Leproult, R. (2008). Metabolic consequences of sleep and sleep loss. Sleep Med, 9(Suppl 1), S23-S28.
View more
…
Myth:
As we age, it’s natural to sleep less and poorer sleep quality is unavoidable.
Fact:
Although sleep patterns evolve with age, many older adults can maintain high-quality sleep through effective sleep hygiene. Consistent, restorative sleep supports metabolic regulation and reduces the risk of age-related impairments in glucose metabolism and inflammation.
Sources:
• Ohayon, M. M., Carskadon, M. A., Guilleminault, C., & Vitiello, M. V. (2004). Meta-analysis of quantitative sleep parameters from childhood to old age in healthy individuals: Developing normative sleep values across the human lifespan. Sleep, 27(7), 1255-1273.
• Van Cauter, E., Spiegel, K., Tasali, E., & Leproult, R. (2008). Metabolic consequences of sleep and sleep loss. Sleep Med, 9(Suppl 1), S23-S28.
View more
…
Myth:
Once you reach a certain age, your metabolism inevitably declines.
Fact:
While ageing can affect metabolic processes, research shows that targeted lifestyle interventions can substantially improve metabolic health even in later life. Regular physical activity, a balanced diet, quality sleep, and effective stress management all contribute to enhanced insulin sensitivity, reduced inflammation, and improved mitochondrial function in older adults.
Sources:
• Palmer, A. K., & Jensen, M. D. (2022). Metabolic changes in aging humans: current evidence and therapeutic strategies. J Clin Invest, 132(16), e158451.
View more
…
Myth:
Once you reach a certain age, your metabolism inevitably declines.
Fact:
While ageing can affect metabolic processes, research shows that targeted lifestyle interventions can substantially improve metabolic health even in later life. Regular physical activity, a balanced diet, quality sleep, and effective stress management all contribute to enhanced insulin sensitivity, reduced inflammation, and improved mitochondrial function in older adults.
Sources:
• Palmer, A. K., & Jensen, M. D. (2022). Metabolic changes in aging humans: current evidence and therapeutic strategies. J Clin Invest, 132(16), e158451.
View more
…
Myth:
Once you reach a certain age, your metabolism inevitably declines.
Fact:
While ageing can affect metabolic processes, research shows that targeted lifestyle interventions can substantially improve metabolic health even in later life. Regular physical activity, a balanced diet, quality sleep, and effective stress management all contribute to enhanced insulin sensitivity, reduced inflammation, and improved mitochondrial function in older adults.
Sources:
• Palmer, A. K., & Jensen, M. D. (2022). Metabolic changes in aging humans: current evidence and therapeutic strategies. J Clin Invest, 132(16), e158451.
View more
…
Myth:
Once you reach a certain age, your metabolism inevitably declines.
Fact:
While ageing can affect metabolic processes, research shows that targeted lifestyle interventions can substantially improve metabolic health even in later life. Regular physical activity, a balanced diet, quality sleep, and effective stress management all contribute to enhanced insulin sensitivity, reduced inflammation, and improved mitochondrial function in older adults.
Sources:
• Palmer, A. K., & Jensen, M. D. (2022). Metabolic changes in aging humans: current evidence and therapeutic strategies. J Clin Invest, 132(16), e158451.
View more
…
Tailor your routine for healthy ageing
Tailor your routine for healthy ageing
Tailor your routine for healthy ageing
Stop guessing what really works for your long-term health. With the Cento Care Wellness Programme, you’ll follow a science-backed plan that covers personalised exercise guidance, metabolic health strategies, sleep optimisation techniques and emotional resilience practices — all designed to help you stay strong, independent and mentally sharp.
By the end of the programme, you’ll feel more energised and resilient, with a clear understanding of how to protect your healthspan for the long term. Take the first step towards a healthier, more capable future today.
Stop guessing what really works for your long-term health. With the Cento Care Wellness Programme, you’ll follow a science-backed plan that covers personalised exercise guidance, metabolic health strategies, sleep optimisation techniques and emotional resilience practices — all designed to help you stay strong, independent and mentally sharp.
By the end of the programme, you’ll feel more energised and resilient, with a clear understanding of how to protect your healthspan for the long term. Take the first step towards a healthier, more capable future today.
Stop guessing what really works for your long-term health. With the Cento Care Wellness Programme, you’ll follow a science-backed plan that covers personalised exercise guidance, metabolic health strategies, sleep optimisation techniques and emotional resilience practices — all designed to help you stay strong, independent and mentally sharp.
By the end of the programme, you’ll feel more energised and resilient, with a clear understanding of how to protect your healthspan for the long term. Take the first step towards a healthier, more capable future today.
Developed by a collaboration with Geriatric Experts
Developed by a collaboration with Geriatric Experts
Latest Scientific Research on Ageing
Latest Scientific Research on Ageing
FAQ
Is this programme right for me?
Is this programme powered by AI?
Why do you limit the number of seats in each programme cohort?
How much time does it take each day?
When does the programme start?
Will this programme replace my doctor?
Do I need insurance?
Can I join from anywhere in the world?
Will I keep access after the 10 days?
What's your refund policy?
Is this programme right for me?
Is this programme powered by AI?
Why do you limit the number of seats in each programme cohort?
How much time does it take each day?
When does the programme start?
Will this programme replace my doctor?
Do I need insurance?
Can I join from anywhere in the world?
Will I keep access after the 10 days?
What's your refund policy?
Is this programme right for me?
Is this programme powered by AI?
Why do you limit the number of seats in each programme cohort?
How much time does it take each day?
When does the programme start?
Will this programme replace my doctor?
Do I need insurance?
Can I join from anywhere in the world?
Will I keep access after the 10 days?
What's your refund policy?
Is this programme right for me?
Is this programme powered by AI?
Why do you limit the number of seats in each programme cohort?
How much time does it take each day?
When does the programme start?
Will this programme replace my doctor?
Do I need insurance?
Can I join from anywhere in the world?
Will I keep access after the 10 days?
What's your refund policy?
Unlock your path to healthy ageing
Take the first step towards a healthier, stronger future with science-backed strategies for exercise, metabolic health, sleep and emotional resilience.
Unlock your path to healthy ageing
Take the first step towards a healthier, stronger future with science-backed strategies for exercise, metabolic health, sleep and emotional resilience.
Unlock your path to healthy ageing
Take the first step towards a healthier, stronger future with science-backed strategies for exercise, metabolic health, sleep and emotional resilience.
Unlock your path to healthy ageing
Take the first step towards a healthier, stronger future with science-backed strategies for exercise, metabolic health, sleep and emotional resilience.
Cento Care provides wellness solutions, including programmes and coaching, for lifestyle improvement, information and education. Our services are not intended to diagnose or treat any disease. They should not be regarded as a substitute for professional medical advice, diagnosis or treatment. Always seek the guidance of a qualified healthcare professional with any questions you may have regarding your health or a medical condition.
© 2025 First to Smile Holdings Ltd. All Rights Reserved
Cento Care provides wellness solutions, including programmes and coaching, for lifestyle improvement, information and education. Our services are not intended to diagnose or treat any disease. They should not be regarded as a substitute for professional medical advice, diagnosis or treatment. Always seek the guidance of a qualified healthcare professional with any questions you may have regarding your health or a medical condition.
© 2025 First to Smile Holdings Ltd. All Rights Reserved
Cento Care provides wellness solutions, including programmes and coaching, for lifestyle improvement, information and education. Our services are not intended to diagnose or treat any disease. They should not be regarded as a substitute for professional medical advice, diagnosis or treatment. Always seek the guidance of a qualified healthcare professional with any questions you may have regarding your health or a medical condition.
© 2025 First to Smile Holdings Ltd. All Rights Reserved
Cento Care provides wellness solutions, including programmes and coaching, for lifestyle improvement, information and education. Our services are not intended to diagnose or treat any disease. They should not be regarded as a substitute for professional medical advice, diagnosis or treatment. Always seek the guidance of a qualified healthcare professional with any questions you may have regarding your health or a medical condition.
© 2025 First to Smile Holdings Ltd. All Rights Reserved