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How you can be fit at 50

 Tony Blair may be one of Britain's youngest Prime Ministers but the prospect of turning 50 appears to have filled him with despair.

The PM is clearly not relishing his birthday today, although it's the psychological rather than physical consequences that appear to disturb him most.

In a recent interview he confessed: "I must be honest, I've been dreading 50."

Yet despite the round-the-clock pressures of the Iraq conflict, the fierce domestic opposition he has faced, and, on the home front, the responsibility of bringing up his three-year old son Leo, the PM looks in remarkably good shape.

Crossing the half-century mark is less of a trauma than it used to be but doctors say ensuring you're fit, healthy and active in your fifties depends almost entirely on what you do earlier in life.

So apart from the obvious - eating healthily, exercising regularly and not smoking - how can men in their teens, twenties, thirties and forties guarantee they are in good shape when they hit 50?

TEENS

• Protect your bones: Doctors say 90 per cent of adult bone mass is laid down in our teenage years and this process is vital for protecting against osteoporosis later in life. This is not just a woman's disease - it affects one in 12 men, too. Lots of weight-bearing exercise is the key - climbing stairs, jogging, lifting weights - as the mechanical stress involved leads to an increase in the activity of osteoblasts, tiny bone-forming cells.

• Eat less meat: German scientists recently discovered that children as young as 10 who eat less meat live " significantly longer" than those on a high-meat diet. But vegans have a higher premature death rate than those who eat moderate amounts of meat as part of a balanced diet, possibly because they are missing out on vital nutrients.

• Go to university: Intelligent and well-educated people are more likely to live longer and healthier, according to research at Aberdeen University, probably because they have a higher standard of living and are more likely to eat healthily. Research has shown those still alive at 76 had higher IQs when they were youngsters than those who died at an earlier age.

  TWENTIES

• Exercise your memory: Forgetfulness doesn't just happen in old age. Our memories start to decline when we are still in our twenties as the brain's neurons start to die off. But we are able to make up for it by using spare brain capacity. Keep the brain stimulated by learning new things, reading widely and doing general-knowledge quizzes.

• Look after your joints: Run at least six miles a week. Studies at Stanford University in California show that it can delay by 12 years the onset of osteoarthritis, a crippling condition that affects many men later in life. The disease was once thought to arise from "wear and tear" caused by too much exercise. In fact, researchers found, regular activity slows down the process of damage to joints.

• Get more sleep: Tests on men in their twenties show that regular sleep deprivation triggers the release of a chemical called tumour necrosis factor alpha (TNF), which may later contribute to obesity and diabetes. TNF is a chemical that can cause inflammation in the arteries and blood vessels.